“Jacked & Tan”

Week 8 In 16 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 2 Of 4 

 

Training Notes

1.) WOW, last week was amazing! I know it was a lot of fitness and you did AMAZING! We tackled so many great things from leaning new movements and a lot of intensity! 

2.) This week we will be diving deep into some muscle-up progression. This can range from holding on the rings in a push-up position, to support on the rings, ring dips, or a full muscle-up. There is a wide variety of things to accomplish, we are just getting 1 step closer to virtuosity. 

3.) This week is also week 3 in this back squat cycle. We are increasing the load a little while holding the same tempo. Next week, the tempo will go down and the load will go up as we progress. Your legs are rocking! 🙂 

4.) Overall, this week will be a steady amount of intensity and a steady output of effort. You should feel more recovered and able to give more effort. It will be amazing! 

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee 

5 Squats 

+

2 Rounds 

20/15cal AB 

10 Lunges 

5 Jump Squat 

 

Warm-Up

Back Squat Prep 

 

Strength

A.) Back Squat 

5×5 @ 70-75% 

*Tempo = 3-0-1

*Goal = Add 5/7lb from last week 

 

WOD

OT5min x3

12 Burpees Over Bar 

12 Front Squat @ 135/95

400m Run 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Roll Quads & T-Spine 

 

  • – – – – – – – – – – – – – – – – – – – – – – – – – 

 

Tuesday

Pre Warm-Up

3 Rounds

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds

5 Burpees 

10 Lunges 

20sec Flutter Kicks 

 

Warm-Up

Shoulder Prep 

+

Press Work 

 

Strength

A.) Press 

5×5 – Tempo = 3-1-3

 

Teams Of 2 

With A 25min Running Clock 

50 Burpees Box Jump over @ 24/20

75/50cal Assault Bike 

100ft DB Walking Lunge – Each 

200 Double Under 

100m DB Farmer Carry – Each 

Then….

Max Cal Row In Remaining Time 

 

Cool Down 

1.) 3min Ski Erg

2.) 30 Pass Through 

3.) Spend 10min Stretching Problem Areas 

 

  • – – – – – – – – – – – – – – – – – – – – – – – – – 

 

Wednesday

Pre Warm-Up

3 Rounds 

10cal AB

5 Burpee No Push Up

10 Sit-Ups

+

3 Rounds 

10 Lunges 

20sec Jump Rope 

5 Push-Up

 

Warm-Up

Shoulder Prep 

 

Skill

1.) Muscle-Up Skill

2.) Support/Stability Skill 

 

WOD

For Time – 16min Cap 

9 Muscle-Up

50 Dumbbell Suitcase Reverse Lunges @ 50/35

7 Muscle-Up

50 Dumbbell Push Press 

5 Muscle-Up

*At the top of every 1min, stop and do 3 box jump @ 24/20 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3 Rounds 

30sec roll lats

30sec roll t-spine 

10 Pass-Through 

 

  • – – – – – – – – – – – – – – – – – – – – – – – – – 

 

Thursday

Pre Warm-Up

3 Rounds 

10m High Knee

10m Butt Kicks 

10cal Row 

+

3 Rounds

10 Sit-Ups

20sec Flutter Kicks 

30sec Jump Rope 

 

Warm-Up

Agility 

GAME!! 

 

Session #1

For Time – 23min Cap 

1mile Run 

Then…

50-40-30

Pull-Up

Push-Up

 

Cool Down 

MOBILITY! 

 

  • – – – – – – – – – – – – – – – – – – – – – – – – – 

 

Friday

Pre Warm-Up

3 Rounds 

10 OHS

10 Lunges

10 Pass-Through 

+

3 Rounds 

10 Band Pull-Apart 

10 Cuff Isolation 

10cal AB 

 

Warm-Up

Snatch Drills 

Strength

 

A.) OT90sec x10

1 Full Snatch 

 

WOD

OTMx16

Odd: 45sec Max Reps Power Snatch @ 95/65

Even: 45sec Max Reps Cal On Assault Bike 

 

Cool Down 

1.) 3min On Banded Shoulder Stretch 

2.) 3min On Banded Hip Stretch 

 

  • – – – – – – – – – – – – – – – – – – – – – – – – – 

 

Saturday

Pre Warm-Up

3 Rounds 

5 Inchworms

10 Sit-Ups

10cal AB

+

3 Rounds 

20sec Jump Rope 

10 Lunges 

10 Air Squat 

 

Warm-Up

Movement Prep 

 

KB Prep 

Session #1 

“Triple AMRAP”

5min AMRAP

5 Kettlebell Swings @ 53/35

5 Wall Ball @ 20/14

5 Burpee No Push-Up

10 Kettlebell Swings 

10 Wall Ball 

10 Burpee No Push-Up 

15 Kettle Bell Swing 

15 Wall Ball 

15 Burpee No Push-Up 

….Keep Adding 5 reps…

 

*2min Rest 

 

5min AMRAP

Pick Up Where You Left Off

 

*2min Rest 

 

5min AMRAP

Pick Up Where You Left Off 

 

Session #2

“Beach Body Abs!”

3 Sets 

30sec Russian Twist 

30sec Heel Tap Over KB

 

Cool Down 

1.) 5min Row – Moderate 

2.) Spend 10min Stretching Problem Areas