Injection Phase 2

Week 1


Day 1


A.) Snatch 5RM

then 5@90% and 5@80%


B.) Back squat

1x10@60%, 1x8@65%, 1x8@70%, 1x8@75%


C.)   Sumo deadlift 5 (135/185)

       Toe to bar 10

       Double unders 25

       4 Rounds For Time


Day 2


 A.) Bench press 10RM

then 90%x max reps and 80%x max reps


B1.) Weighted pullups x5

B2.) Weighted dips x5

5 rounds increasing weight


C.)   Row 20 cal

       Push press 10 (75/115)

       Run 200m

       AMRAP 12


Day 3


 A.) Power clean 3RM

then 3@95% and 3@90%


B.)Front squat -

1x10@60%, 1x8@70%, 1x6@75%, 1x4@80%


C.)   KB swing (53/70) 20,15,10,5

       KB goblet walking lunge (53/70) 20

       Box jump (20/24) 20,15,10,5

(20 step walking lunge in between every round. swings and BJs decrease by 5 every round.)

       For time


Day 4


 A.) Split jerk 3RM

then 3@95% and 3@90%


B1.) Strict press 5RM

B2.) Pendlay row 5RM


C.) Ring row



     Ball slams

(FGB timing. 1min. work no rest between exercises. 1min. rest between rounds)

     3 rounds.


Day 5


 A.) Hang snatch  5x5@80% of day 1


B.) Clean Pull 5x3@100% of clean

C.)Back squat -

1x10@60%, 1x8@70, 1x8@75%, 1x8@80%


D.) Airdyne/Assault bike

     5 min max calories x 2 rounds. rest as needed.

  • q-iconWhat is the recommended workout schedule per week?

    We recommend 3 days ON, 1 day OFF, 2 Days ON. An ideal week would be Monday, Tuesday, Wednesday — ON, Thursday — OFF, Friday, Saturday — ON. Sunday — OFF.  We understand that every person has a different schedule and this is just a template.

  • q-iconWhat if I can't complete all 5 days in a week?

    If you are not able to get in 5 days a week, keep the days IN ORDER. For example: If you only get to train 3 days of week one, start week 2 with day 4 of week one.

  • q-iconWhat if I just want to lift and get my WODs in with my regular class?

    If you want to focus on mainly lifting, and hitting the other days with your class, the main days you’d want to focus on are 1,3,5.

  • q-iconWhat if I need a substitution because "I don't have a rower, can't run outside, etc."?

    Click here for the Substitutions Page.

  • q-iconWhat are Rep Maxes and how do I do them?

    Have a general idea of what you would like to work up to that day. For example:

    – “I’d like to bench 225×8 today”

    – DO NOT do sets of 8 all the way up.

    – Ex: 45×12, 95×8, 135×6, 185×3, 205×1, then attempt 225×8.

    – If too light go up next week.

    – If too heavy, go down next week.

    – If you only miss by 1-2 reps, stay there and try again the following week.

  • q-iconWhat does "heaviest possible" mean?

    Work up until failure. If you complete a set at 225, jump to 235. If you fail there, stop. 225 was the “heaviest possible” set that day.

  • q-iconWhat is a superset & how do I do it?

    These workouts are to be done with no rest between the 2 exercises. They are listed in workouts as A1 and A2. These are super sets. After one super set is completed rest for no more than 60 Seconds.

  • q-iconShould I round %'s of weight up or down?

    Round weights to easiest number with weights you have. We understand that most gyms won’t have 1.25lb plates so do your best. For example: 90% of 225 would be 202.5. Just go down to 200.