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

Monday

Warm Up
1) Your choice  – 3 min

WOD
Custom Goals training
+
Strength
A. L-Sit test – 3 attempts, 2 min rest
B1. Push Press: 4 x 5, rest 90 sec
B2. Wtd. Mxd. Grip Chin Up: 4 x 2-4, rest 90 sec
notes-alt. grip ea. set
C. Alternate 1 set every 2 min, 2 rounds:
Push Press: amrap w/70%1RM (unbroken)
Kipping Pullups

Recovery
4 min:
Seal stretch
Pass-thrus

Tuesday

Warm Up
1) Run 600m
2) Squat Seq
3) Bar complex

WOD
Strength, strength endurance, aerobic power

A. High Hang Power Snatch: 6 x 1, rest 60 sec
B. Front Squat: 3 x 2 @~87%, rest 3 min
+
4 rounds:
AMRAP in 2 min:
15 Double Unders
5 Burpees
In a 2 min time frame, perform
1 set amrap Front Squats w/70%1RM
rest the remainder of the 2 min block.

Recovery
Run 5 min easy
+
Kneeling Lunge

Wednesday

Warm Up
1) Row 4 min easy
2) Lizzard lunges, inchworms, Pigeon Pushups

WOD
Aerobic capacity

Teams of 2, 10 total rounds:
Row 500m
amrap Burpees while your partner rows

Score is time to completion adjusted by burpee total. For every burpee over 200 total, subtract 3 sec.  For every burpee under 200, add 3 sec.

Recovery
Cooldown run 600m
5 min-Kneeling Lunge seq

Thursday

Warm Up
1) Your choice – 5 min

WOD
Loaded Stretching, Lactic Power

3 rounds:
30 sec Ring Hang, rings turned out
10 reps + 10 sec hold OH Squat Stretch (empty bar)
10 reps + 10 sec hold/side Ginga Lunge, front foot on low box
+
5 rounds:
5-10-15 Low/High Handle Prowler Suicides
rest while others go.

Recovery
Run 5 min easy
+
3 min – Squat Seq

Friday

Warm Up
1) Your choice – 5 min
2) Bar complex (after CGT)

WOD
Custom Goals training
+
CP Capacity
A. Power Clean Gauntlet: 1 rep EMOM, add 5-10 lbs each minute.
notes-M 10lbs, W 5 lbs. Start at 60%1RM.
B. Power Clean: amrap in 5 min with 80% of best wt. from “A”.
C. Front Squat: 2 x 4-6 @30X0, rest 3 min

Recovery
3 min- banded Lat work

Saturday

Warm Up
1) Run Seq + Short shoulder Seq

WOD
“”Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Recovery