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 – 4 min
2) T-Spine extensions on roll

WOD
Custom Goals Training
+
Strength, Aerobic Power
A. Press: 5 x 1, rest 3 min
+
Run 800m
25 Burpees
Row 800m

Recovery
5 min-
Glute focus: 90/90, pigeon

Tuesday

Warm Up
1) Run 600m
2) 2 trips each:
Sampson lunge
Crabwalk, hips high
Horse Stance walk
Slow, pressing Leapfrogs

WOD
Strength

A1. Back Squat: 5 x 10,8,6,6,10 @4010, rest 20 sec
A2. Weighted Chin-Ups: 5 x 2-3 @20X0, rest 3 min
notes-70% effort only on A2, no grinding reps!!
B. 100 Plate Overhead Walking Lunges for time 45/25lbs”

Recovery
5 min-
Spinal Rocks/holds
Band Lunge stretch

Wednesday

Warm Up
1) Jump Rope – 3 min
2) Squat Seq + Low Frog Hops

WOD
Power, Lactic Endurance
A. One Arm DB Snatch: practice, then work up to a heavy set of 5 each arm.
B. 3 rounds for time:
5/5 One Arm DB Snatches @~80% of best weight from “A”
10 Broad Jumps
–5 min recovery when done–
C. Row 500m x 2; rest only 90 sec – stay on rower in rest.

Recovery
4 min-
Easy Row, Run, Airdyne the remaining time.

Thursday

Warm Up
1) Your choice – 3 min

WOD
Custom Goals Training
+
Strength, Mobility/Recovery
A. Clean & Jerk: work up to a heavy single in 12 min
B. Clean & Jerk: 10 x 1 @75% of today’s max, RAN
C. Turkish Get-Ups: 10/10 alt’ng 26/36lbs

Recovery
None

Friday

Warm Up
1) Run Seq
2) Run 400m @warmup pace

WOD
Aerobic Power
Partner workout:
4 rounds each:
20 Box Jumps 20″
no rest b/t switches, P1 works/P2 rests
+
3 rounds each: (relay style)
400m Run
no rest b/t switches, P1 works/P2 rests
+
4 rounds each:
P1-20 Double Unders (or 10 attempts)
P2-AMRAP Situps while partner jumps
no rest b/t switches

Recovery
3 min-
50 steps each: Blade, Heel, and Instep Walks

Saturday

Warm Up
1) Jump Rope – 3 min
2) Shoulder Seq
3) Lizard Lunge x 5/5 +
Low Squat 3 min

WOD
CF PDX Benchmark  #1:
A. In 20 min, find your 1RM Bench Press and Weighted Chin-Up
B. Ring Dips: amrap in 20 sec.
- start clock when first dip starts
- count only completed dips in 20 secs
C. For total reps in 10 minutes:
10 rounds of “Cindy”, then
Row for max cals in the remaining time.

Recovery
3 min-
Band Pass-thrus, Halos, and Whippets