“Jacked & Tan” 

Week 2 Of 16 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 1 Of 4 

 

Training Notes

1.) Week 1 was awesome and I cannot wait for week 2! We had a great time testing a few lifts last week and we are testing another one this week, the Clean & Jerk! Also, Team WOD Tuesday is BACK! 

2.) We are going to learn a lot this week. You will learn, new and more aggressive skills on climbing a rope, you will focus on advancing barbell cycling with OHS and Snatch, the WOD’s are a ton of fun and the conditioning is legit! 

3.) Along with learning new skills, we will be advancing your focus on base skill gymnastics and fundamentals. You will see a lot of isometric work and learning how to control your body as one unit. Overall, we have a jam-packed week of fitness so let’s get to rocking! 

 

**STRESS AND SLEEP**

 

Monday 

Pre Warm-Up

3 Rounds 

10m High Knee

10m Butt Kick 

+

20cal AB

10 Burpees 

 

Warm-Up

Dynamic 

Movement Prep 

 

Strength/Skill

A.) OTMx8

Odd: 1 Rope Climb 

Even: 3 KB Strict Press + 3 KB PP 

 

Session #1 

15min AMRAP 

10 KB Push Press @ 53/35

2 Rope Climb

15/12cal Row 

 

Session #2 

3 Rounds 

30sec Flutter Kicks 

30sec Right Leg Glute Bride 

30sec Left Leg Glute Bridge

 

Cool Down 

1.) 5min Row – HARD! 

2.) 2min Stretch Forearm 

3.) 30 Pass Through 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 KBS
+

3 Rounds 

20 Lunges 

10 Sit-Ups 

10 Up Down 

 

Warm-Up

Barbell Drills 

 

Strength

A.) Clean & Jerk – RECORD BOARD! 

12min To Find A 1RM 

 

WOD

For Time – 20min Cap 

100cal Row 

50 Clean & Jerk @ 135/95

80cal Row 

40 Clean & Jerk @ 155/105

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) 3min Pike Stretch 

3.) Roll Hamstrings & T-Spine 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m Frankenstine 

10cal Row 

+

3 Rounds 

10 Toe Touch 

20 KBS

5 Up Down 

 

Warm-Up

Deadlift Prep 

 

Strength

A.) Deadlift 

5×5 – Tempo = 3-1-3-1

*Goal = 70-75% of 3RM 

 

WOD

“Ripcord” 

4 RFT – 17min Cap 

15 Chest To Bar Pull-Ups 

15 Deadlifts @ 185/125 

400m Run

 

Cool Down 

1.) 3min Row + 3min Ski Erg

2.) Roll backside of body

3.) 3min Pike and Cobra 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

20 Lunges 

30sec Jump Rope 

10 Hand Release Push-Ups 

 

Warm-Up

Agility 

 

Session #1 

5 Sets 

4min AMRAP 

10cal Bike 

5 Single Arm Front Squat 

*1min REST 

 

Session #2

For Time – 5min Cap 

100 Sit-Ups

 

Session #3

MOBILTIY 

 

Cool Down 

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

5 Inchworms 

+

3 Rounds 

10cal AB 

10 Sit-Ups 

5 Jump Squats 

 

Warm-Up

Snatch Drills 

 

Strength

A.) OTMx10 

1 Hang Power Snatch 

+

1 Hang Squat Snatch 

1 Overhead Squat 

 

WOD

For Time – 18min Cap 

80 Double Under 

20 Burpee Over The Bar 

20 Hang Power Snatch @ 95/65

20 Overhead Squat 

20 Hang Power Snatch 

20 Burpee Over Bar

80 Double Under

 

Cool Down 

1.) 5min Row – HARD!
2.) 3 Rounds 

10 Pass-Through

30sec Roll T-Spine 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

20sec Jump Row

10cal Row 

20 Lunges

+

3 Rounds 

10 Band Pull Apart

10 KBS 

5 Burpees 

 

Warm-Up

Dynamic 

Agility 

 

Strength

A.) OTMx8

4 Weighted Box Step Up On Each Leg 

 

WOD

OTMx30

Min 1: Alternating Box Step Up 

Min 2: Wall Walk 

Min 3: 200m Run 

Min 4: Air Squat 

Min 5: Hollow Hold

 

Cool Down  

1.) 750m Row 

2.) Spend 10min On Problem Areas