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

Monday

Warm Up
1) Row 4 min
2) Squat Seq + frog hops
3) Easy jumps

WOD
Skill, aerobic capacity/power

A. Broad Jumps: 10 min practice
B. For total reps:
5 min Power Cleans @75% of your max
1 min rest
4 min Situps
1 min rest
3 min Double Unders
1 min rest
2 min Deadlifts (use same bar/weight as PC)
1 min rest
1 min Burpees

Recovery
5 min
recovery run/walk 600m
+
90/90 hip stretch + twists

Tuesday

Warm Up
1) 5 min, your choice

WOD
Custom Goals Training
+
Flexibility, skill, recovery
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
10 reps + 10 sec hold Table Presses
+
~15 min skill work on Rope Climb and Handstands or HS Walking

Recovery
In workout today

Wednesday

Warm Up
1) Row 5 min
2) Bar complex

WOD
Aerobic capacity

For time:
Row 1000m
30 Squat Cleans 95/65lbs
50 Burpees

Recovery
7 min-
Recovery row
+
Kneeling Lunge Seq

Thursday

Warm Up
1) Run 600m
2) Wall Handstand Stretch

WOD
Custom Goals Training
+
Aerobic Power
4 rounds @85%:
Run 400m
2 min rest
AMRAP in 2 min:
3 HSPU
5 Toes to Bar
2 min rest

Recovery
6 min +
3 x 20 Toe Raises on Wall
(1 set ea: inward, straight, outward)
+
Crossleg sitting DROM

Friday

Warm Up
1) Jump rope- 4min
2) Bar complex

WOD
Power, strength, Lactic endurance

A. Power Clean: work to a heavy single in 12 min
B. Front Squat: 3 x 3; rest 2:30′
C. 3 rounds for time:
20 Wallballs 20/14lb
HH Prowler Push 12m (weight so it’s heavy!)

Recovery
5 min-
death Stretch focus

Saturday

Warm Up
1) Run 800m
2) Squat Seq
3) 3 rounds:
5 Ginga Lunges/leg
10 kip Swings
3 Inchworms

WOD
Aerobic capacity

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Squats 44/26lbs
10 Box Jump-Overs 20″
10 V-Ups

Recovery
6 min-
Kneeling Lunge
90/90 Hip
Spinal Twists