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

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Monday

Warm Up
1) Your choice, 3 min
2) Bar Complex

WOD
CP Capacity, strength

A. Build to the highest weight possible of the following complex in 6 sets; rest 4 + min b/t complexes:
3 Hang Power Cleans + 1 Hang Squat Clean + 2 Split Jerks
(start medium/light, work up)
B. Front Squat: 5 x 5; rest 2 min

Recovery
3 min-
Cossack Squats
Hip I/O Rotations

Tuesday

Warm Up
1) Your choice – 3 min

WOD
Custom Goals Training
+
Strength, strength endurance
A. Close Grip Bench Press: 5 x 3,2,2,1,1; rest ~3 min
B. 10-9-8-7-6-5-4-3-2-1 reps rounds for time:
Pushups
V-Ups

Recovery
4 min-
Prone Scorpion
Table Holds

Wednesday

Warm Up
1) Row 3 min easy
2) Squat Seq

WOD
Aerobic Power

A. w/partner:
Row 1000m @85% x 2 each
alternate, rest while your partner rows
–10 min intermission – easy run +
Ginga Lunges and OH Squat stretches
B. w/partner:
Row 1000m @85% x 2 each
alternate, rest while your partner rows

Recovery
3 min-
Cobra to Down Dog
X-Leg Side Leans

Thursday

Warm Up
1) Your choice – 3 min
2) Shoulder Seq, short

WOD
Custom Goals Training
+
Strength, strength endurance
A1. Weighted Dips: 4 x 2-3 @20X2, rest 90 sec
A2. Ring Rows: 4 x 6-8 @20X0, rest 90 sec
elevate feet as needed to fit rep range
+
5 rounds for time:
10 KB Swings 53/36lbs
10 DB Push Presses 35/25lbs

Recovery
2-3 min-
Easy run cooldown

Friday

Warm Up
1) Jump Rope – 3 min
2) Knee Jumps – 3 x 3
3) Bar Complex

WOD
Power, power endurance/aerobic power

A. Power Snatch: work to a heavy single in 7 attempts
B. “Randy”
75 Power Snatches for time 75/53lbs”

Recovery
3 min-
Thread the needle
Seal

Saturday

Warm Up
1) Run 800m
2) Shoulder Seq

WOD
“Cindy”
AMRAP in 20 min:
5 Pullups
10 Pushups
15 Squats

Recovery
10 min-
Jog 800m cooldown
+
Seal
Kneeling Lunge series