“Jacked & Tan” 

Week 13 Of 16 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 5 Of 5 

 

Training Notes 

1.) We have a lot of straight-up conditioning this week! This week we will be dabbling into a good bit of barbell work and precision in stamina and capacity development. As we move int our next location, yes, we will be limited on high space (until grand opening) but we will be rocking and rolling! 

2.) We will learn a lot in regards to movements of push-jerk, deadlift, and more! This will truly be a great week and you will want to be involved! :). Not so much skill, but a lot of capacity development! 

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee

5 Squats 

+

2 Rounds 

15cal Row 

20 Lunges 

 

Warm-Up

Back Squat Prep 

+

Press Prep 

 

Strength

A.) 12min To Find 1RM Back Squat 

B.) 12min To Find 1RM Press 

 

W.O.D.

11min AMRAP 

100m Run 

9 Hang Power Clean 

7 Front Squat 

 

Rx: 115/75

Scale: 95/65

Masters: 75/55

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3 Rounds 

2min Pike 

Roll Hamstrings + Quads 

 

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

 

TEAM WOD TUESDAY!!

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Band Row

10 Banded Good Morning 

+

40cal Row 

 

Warm-Up

Barbell Drills 

 

Strength

A.) 5 Sets 

10 Pendlay Row 

10 Kettle Bell Front Rack Lunges 

 

W.O.D.

5 Sets 

3min AMRAP 

3 Power Clean @135/95

6 Push-Up

9 Air Squats

*1min Rest 

*Leap Frog Per Exercise 

*Start from the beginning per round 

 

Cool Down

1.) 5min Row – Moderate 

2.) 30 Pass Through 

3.) Roll Lats & T-Spine 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Banded Pull Apart

10cal Row 

 

Warm-Up

Push Jerk Skill Work 

 

Strength

A.) Push Jerk 

5×3: Power Clean To Push-Jerk 

 

W.O.D.

For Time – 18min Cap

15-12-9

Push Jerk @ 135/95

12-12-12

Calories On Bike 

 

Then….

6-9-12

Push Jerk @ 155/105

12-12-12

Calories on Bike 

 

Cool Down

1.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

2.) 2min Pike Stretch 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

10m Side Shuffle 

10m High Knee

10m Butt Kick 

+

30cal Row 

 

Warm-Up

Dynamic 

 

Session #1 

OTMx12

Min 1: 6 Lunges + 4 Push-Ups 

Min 2: Row/Bike Moderate Effort 

 

2min Rest 

 

OTMx12

Min 1: 4 Push-Ups + 4 Wall Ball @ 20/14

Min 2: Row/Bike Moderate Effort 

 

Session #2

MOBILITY

 

Cool Down

MOBILITY

 

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

 

Friday

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Sit-Ups 

10cal AB

+

3 Rounds 

10cal Row 

10 Lunges

10 Band Pull Apart 

 

Warm-Up

Hang Power Snatch 

 

Session 

For Time – 28min Cap 

 

2 Rounds 

15 Hang Power Snatch @ 95/65

15 Burpee Over Bar 

200m Run 

 

*2min Rest 

 

2 Rounds 

12 Hang Power Snatch @ 135/95

15 Burpee Over Bar 

200m Run 

 

*2min Rest 

 

2 Rounds 

9 Hang Power Snatch @ 155/105

15 Burpee Over Bar 

200m Run 

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Pike Stretch 

3.) Roll Problem Areas 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10cal AB 

+

30cal AB 

 

Warm-Up

Deadlift Prep 

 

Strength

A.) Deadlift 

Work To A Heavy 3rep – 15min Clock 

 

W.O.D.

15min AMRAP 

Row 300m 

7 Burpee Over Bar

3 Deadlift @ 255/175 

 

Cool Down 

1.) 2min Pike

2.) 2min Roll Hamstrings 

3.) Roll T-Spine & Lats