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

Monday

Warm Up
1) Jump rope 3 min
2) Squat Seq + Kneeling Lunge

WOD
IWT-aerobic power

3 rounds:
8 Back Squats, heavy but unbroken
Run 400m @80%
rest 2 min
–5 min recovery (total)–
3 rounds:
8 Push Presses, heavy but unbroken
90 sec Loaded Step-Ups @80%
rest 2 min
–5 min recovery–
3 rounds:
10 Knees to Elbows
15 Wallballs 20/14lbs
20 Situps
rest 1 min

Recovery
3 min-
EZ Jog to cooldown

Tuesday

Warm Up
1) Jump Rope – 3 min
2) Bully Stretch
3) Bar Complex

WOD
Strength

A. Hang Power Snatch: build to a heavy single w/good technique
B. Hang Power Snatch: amrap in 6 min with 77% of “A”
C. Close Grip Bench Press: 5 x 2 @30X0, rest 3 min
In your rest break, perform 10/side Ginga Lunges

Recovery
4 min-
Bully Stretch

Wednesday

Warm Up
1) your choice – 3 min

WOD
Custom Goals Training
+
Aerobic Power
“Hockey Night in Canada” (burpee version)
10 rounds
30 sec wall ball (20/14)
30 sec burpees
2 min rest between rounds. Do in groups of 3.

Recovery
Your choice – jog, row, Airdyne cooldown in remaining time.

Thursday

Warm Up
1) Your choice – 4 min
2) Shoulder Seq

WOD
Strength, Lactic endurance

A1. Weighted Dips: 4 x 2-3 @20X2, rest 90 sec
A2. Rope Climb, no ft. (adv): 4 x 1 AFAP, rest 90 sec
+
For time @maximal pace:
1 set AMRAP Push Presses (use 75%1RM)
Airdyne 25 cals
20 SDHP 75/53 lbs
20 Ball Slams 25/15 lbs
Airdyne 25 cals
1 set AMRAP Push Presses (use 75%1RM)

Score is total reps PP and time for AD to AD workout.

Recovery
5 min-
Spinal Rocks
Supine Scorpion

Friday

Warm Up
1) Run 600m

WOD
Custom Goals Training
+
Aerobic Capacity
3 rounds for time:
Row 1000m
50 Box Jumps 20/24″
Run 800m

Recovery
4 min-
Death Stretch focus

Saturday

Warm Up
1) Jump rope or Airdyne 4 min
2) Shoulder Seq

WOD
Strength Endurance

4 rounds:
3 Rope Climbs
30 Pushups
30 Situps

Recovery
7 min:
Seal Stretch
Cobra to Down Dog
Prone Scorpion