WARNING: If you cherry pick “long cardio” workouts for the purpose of losing weight, it doesn’t work that way!

Monday

Warm Up
1) Run 800m

WOD
Aerobic Power

5 min amrap at 85%* pace:
5 Knees to Elbows
15 Double Unders
100m Run
–3 min rest–
5 min amrap at 85%:
5 Burpees
5 Box Jumps 24/20″
10 Situps
–3 min rest–
5 min amrap at 85%:
5 Pushups
10 Walking Lunges
15 Squats
–3 min rest–
5 min @85%:
Row for cals
5 min amrap at 85%:
5 Burpees
10 Situps
25m Bear Crawl

The group will start at different stations.
Keep a steady pace on all AMRAPS that you could do for 10 min if needed, no redlining.

Recovery
4 min:
Kneeling Lunge Series

Tuesday

Warm Up
1) Your choice – 4 min
2) Bar Complex

WOD
Custom Goals Training
+
CP Capacity
A. Power Clean: work to a heavy single
B. Power Clean: 50 reps for time @77% of today’s max.

Recovery
Prone scorpion
Cross-Leg Sit leans, folds.

Wednesday

Warm Up
1) Your choice – 3 min
2) Squat Seq
3) Short shoulder seq

WOD
Strength endurance, aerobic power

“Barbara” (adv)
5 rounds for total working time:
20 Pullups
30 Pushups
40 Situps
50 Squats
rest 3 min

Scale by reducing rounds.

Recovery
5 min:
Cooldown run
Pass thrus

Thursday

Warm Up
1) Row 4 min
2) Shoulder seq

WOD
Strength, Lactic Power

A. EMOM for 10 min – 4 Push Presses @75%1RM
B. EMOM for 10 min – 3 Deadlifts @70%1RM (fast)
C. Sprint Row 250m x 4, rest 5 min

Recovery
4 min:
90/90 Hip
Spinal Twist

Friday

Warm Up
1) your choice – 3 min

WOD
Custom Goals Training – 15 min
+
Skill, Aerobic Base
2 rounds @Z1:
1 min Rowing
1 min Jump Rope
1 min Carioca down and back
1 min Airdyne
1 min alt 1 per leg Sampson Lunge & 1 inchworm
+
Complete the following, any order:
2 min total Dip Support (rings or bar)
10/10 Sandbag Get-Ups
5 min Handstand Walking practice (or wall HS)
30 total light OH Squats, your choice.
+
Run the remaining time @Z1

Recovery
in WOD today

Saturday

Warm Up
1) Jump Rope – 4 min
2) Squat Seq

WOD
Strength, aerobic power

A. Front Squat: 5 x 5 @30X1, rest 3 min
+
Tabata Squats
Tabata Pushups
Tabata Situps
Tabata 10m Shuttles

Recovery
Run 1 mile easy