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

Monday

Warm Up
1) 4 min – your choice

WOD
Alternate Benchmark make-up day
–or–
Custom Goals Training
+
Aerobic Power

For time:
Row 1000m
50 Burpees
Row 1000m

Recovery
3 min:
600m easy run

Tuesday

Warm Up
1) Jump Rope – 3 min
2) Shoulder Seq

WOD
Strength/strength endurance

Push/Pull progression
–or–
A1. Pullups: 3 x amrap, rest 2 min
A2. Dips or Ring Dips: 3 x amrap, rest 2 min
+
10-20-30-20-10 rep rounds:
Push Press 65/45lbs
Situps

Recovery
4 min:
Band Bully Stretch

Wednesday

Warm Up
1) Row or Rope – 3 min
2) Shoulder/Thoracic DROM including internal Rotation stretch on ground

WOD
Loaded Stretching, strength

A. 3 rounds, not for time but move steadily:
30 sec Bar Hang
10 slow OH Squat Stretches, bar only (narrowing)
10/side ginga Lunges
+
B. OH Squat: in 12 min, work to a 1RM
C. Partner OHS: 100 for time, 50 each @65%1RM
(one works/one rests)

Recovery
4 min:
Banded Posterior shoulder stretch

Thursday

Warm Up
1) Your choice – 4 min
after CGT:
2) 3 rounds:
30 sec Slow Squats
30 sec Inchworms
30 sec Long Cossacks
30 sec Mtn. Climbers

WOD
Custom Goals Training
+
Strength/strength endurance
5 rounds:
Deadlift x 5 (heavy but prefect form, add per set)
rest 20 sec
AMRAP Pushups
rest 3 min

Recovery
6 min:
Loaded stretching, 2 rds:
Ginga Lunges, 10/leg + hold
Bench pigeon, fold fwd x 10/side

Friday

Warm Up
1) Run Seq
2) Rowing refresher

WOD
Aerobic capacity

Teams of 2, 4 rounds each:
Row 400m
Run 400m
(One rower per team, one runs while the other rows; switch when row is complete.  Each person will row/run 1600m each)

Recovery
6 min:
3 x 20 Toe Raises on Wall
Death Stretch focus

Saturday

Warm Up
1) Run 800m
2) Shoulder Seq

WOD
Testing

“Nate”
AMRAP in 20 min:
2 Muscle Ups
4 HSPU
8 KB Swings 70/53lbs

Recovery
5 min:
Lunge Sequence