“Jacked & Tan” 

Week 12 Of 16 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 4 Of 5 

Training Notes

1.) This week will be fantastic! Each day has a specific objective, from Monday with WEEK 7 of the Beck Squat Cycle. Wednesday and Friday have barbell objectives and we are learning al to in gymnastics! Overall, this week be a great week for you! 

2.) A big component of this week is work capacity and the ability to do things while you’re tired. You will see a lot of workouts that push you to carry high skill under fatigue and push into the next level, this is great for you because you have been working so much on base one motor capacity. 

3.) Remember point 1 – every day you will be presented with something new, something for you to focus on and learn from. We are going to make you better at SOMETHING and this will be fantastic! Get ready to dominate every single day! – Be Your Self! 

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

3 Rounds 

10cal Row 

16 Lunges 

 

Warm-Up

Back Squat Prep 

 

Strength

A.) Back Squat 

1-1-1-1-1

*2min Rest Between Sets 

*See what you got – just have fun and lift heavy 

 

W.O.D.

For Time: 12min Cap 

30-20-10

Kettle Bell Swing @ 54/36

Burpees 

 

Cool Down 

1.) 3min Row + 3min Bike 

2.) 2min Split Practice Each Leg 

3.) Roll Quads & Hamstrings 

 

– – – – – – – – – – – – – – – – – – – – – – – – – –

 

TEAM WOD TUESDAY!!

Tuesday 

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

5 Up-Down 

+

30cal Row 

 

Warm-Up

Dynamic 

 

Strength

*Individual 

A.) OTMx8

Odd: 200m Run 

Even: Wax Reps Wall Balls 

 

W.O.D.

*Teams Of 2*

16min AMRAP 

1 Deadlift 

1 Power Clean 

1 Hang Power Clean 

1 Push Press 

1 Split Jerk

20 Wall Balls @ 20/14

 

Rx: 185/125

Scale: 155/105

Masters: 135/95 

 

Notes: 

Partner A does an entire round WITHOUT dropping the barbell, then partner B does an entire round WITHOUT dropping the barbell. Then split 20 Wall Ball however you see fit. 

 

Cool Down 

1.) 3min Row – HARD! 

2.) 2min Pike 

3.) Roll Quads & T-Spine 

 

– – – – – – – – – – – – – – – – – – – – – – – – – –

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 Pass-Through 

5 Inchworms 

10cal Bike 

 

Warm-Up

Hang Snatch + Overhead Squat 

 

Strength

A.) OT90sec x10

1 Hang Snatch + 2 Overhead Squat 

 

W.O.D.

“Double AMRAP”

6min AMRAP

1 Hang Squat Snatch @ 115/75

3 Overhead Squat 

25 Double under 

*3min Rest – Repeat The 6min AMRAP 

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

– – – – – – – – – – – – – – – – – – – – – – – – – –

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Bear Crawl

10m Crab Walk

20sec Jump Rope

+

3 Rounds 

10cal Row 

10 Lunges 

10sec Flutter Kick 

 

Warm-Up

Game! 

 

Session #1 

A.) OTMx24 

Min 1: Row For Calories 

Min 2: Up-Down Box Jump @ 24/20

Min 3: Kettle Bell Farmer Carry 

Min 4: Sit-Up/GHD Optional 

 

Session #2 

“Rump Pump” 

3 Sets 

 

45sec Glutei Bridge-Up

Cool Down 

1.) 4min Bike – HARD! 

2.) Roll Hamstrings 

3.) 2min Pike Stretch 

 

– – – – – – – – – – – – – – – – – – – – – – – – – –

 

Friday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Inchworms 

20sec Flutter Kicks 

+

3 Rounds 

10cal Bike

10cal Ski Erg 

 

Warm-Up

Movement Prep 

 

Skill

A.) 10min Clock To Practice Muscle-Ups 

1.) Ring Row To Assisted Dip 

2.) Transition Drills 

3.) Strict Work 

 

W.O.D.

18min AMRAP 

50/40cal Bike 

50 Wall Ball @ 20/14

10 Ring Muscle-Up 

 

Cool Down 

1.) 20 Pass-Through 

2.) 3 Rounds 

10 Pass Cal Ski Erg 

30sec Roll T-Spine 

 

– – – – – – – – – – – – – – – – – – – – – – – – – –

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Up-Down

10cal Bike

+

3 Rounds 

10 Pass-Through

10 Lunges

10 Sit-Ups 

20sec Jump Rope 

 

Warm-Up

Session 

 

For Time – 30min Cap 

800m Run 

40 Pull-Ups 

40 Walking Lunges 

800m Run 

40 Toes To Bar 

40 Walking Lunges 

400m Run 

20 Pull-Ups

20 Walking Lunges 

400m Run 

20 Toes To Bar 

20 Walking Lunges 

 

Cool Down  

1.) 5min Row – Moderate 

2.) Spend 10min Stretching Problem Areas