Injection Cycle 2

Week 5


Day 1


A.) Snatch 6x1@90%


B.) Front squat

1x6@70%, 1x6@80%, 1x3@90%, 1x2@95%


C.)  Wallball 20 (14/20)

Box jumps 10 (20/24)

Sumo dead high pull 10 (65/95)

5 Rounds For TIME (RFT)


Day 2


A.) incline bench press 5RM

Then 90%xmax reps and 80%xmax reps


B1.) DB bench press x8

B2.)Meadows row x10 per arm

4 rounds




400m run

21 KB swings(35/53)

12 pullups



Day 3


A.) Cleans 6x1@90%


B.) Back squats

1x4@75%, 3x4@80%

C.) Row x 10 min for max meters


Day 4


A.)Push press 5x5 @80% of week 3 day 2


B1.) floor press x8

B2.) pendlay row x10

3 rounds (heavier than last time)



Ring pullup 10

Push up 10

Airdyne 20 cal



Day 5


A.)Power snatch 5RM

Then 5@90% and 5@80%


B.) Front squat

1x5@70%, 1x5@80%, 1x2@85%, 1x2@90%, 1x1@100%



Step ups 10 each

Sit ups 20

DUs 50, 40, 30, 20, 10

5 rounds total

1 min work. 30 seconds rest. 5 rounds.

  • 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.

  • q-iconWhat does "climbing weight" mean?

    When you see the term “climbing weight” used in a lift or superset, it means to add weight every round.

    If you are performing DB Rows, start with a moderate weight that you can complete all repetitions. Each round, add more weight, but only as you can finish all reps. Record your weights so you know where to begin next time.