Training Notes: 

1.) This will be a great week for you! We are going to learn so much! Things from rope climbs, to push press, to handstands and more will all be covered this week! All that learning can then be scaled out to whatever progression you need. This week is loaded with progress! 

2.) Remember to move well. Move well first and then move with load. We are going to focus a lot on movement and progression. 

3.) There is a lot of conditioning this week. Think of it this way….you are in shape! You have been progressing so well and now we are going to take it to the next level by focusing on skill under fatigue. 

4.) Get ready to have a great time! Come all the time to all the classes! 

 

**STRESS AND SLEEP**

 

 

Monday 

Pre Warm-Up 

3 Rounds

10 Band Pull-Apart

10 Cuff Isolation

5 Up-Down

+

3 Rounds 

10cal AB

10 Lunges

10 HRPU 

 

Warm-Up

Push Press Prep 

 

Strength

A.) 12min Clock 

Establish A 10RM Push Press 

 

W.O.D.

OT4min x4

15 Burpees Over Bar 

20 Push Press @ 115/75 (Scale = 75/55)

25 Box Jump Over @ 24/20

 

Cool Down
1.) 3min Ski Erg

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Tuesday 

Pre Warm-Up 

3 Rounds 

10m Butt Kicks 

10m High Knee

10m Side Shuffle

+

3 Rounds 

5 Burpees 

10 HRPU

20 Air Squat 

 

Warm-Up

GAME! 

 

TEAM W.O.D. TUESDAY! 

Session #1 

15min AMRAP 

Athlete 1 = Row For Calories 

Athlete 2 = 2 Rounds 10 Up-Down + 15 Wall Ball 

 

*2min REST*

 

15min AMRAP 

Athlete 1: Bike For Calories 

Athlete 2: 2 Rounds 10 Push-Ups + 15 Air Squat 

 

Cool Down 

1.) 5min Recovery Air Runner 

2.) 3 Rounds 

30sec Roll Quads 

30sec Roll Lats 

 

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

 

Wednesday 

Pre Warm-Up 

3 Rounds 

5 Inchworm 

5 Up-Down 

10 Sit-Ups 

+

3 Rounds 

10cal AB 

10 Lunges 

20sec Jump Rope 

 

Warm-Up

Power Snatch Drills 

 

Strength

A.) Power Snatch 

5×5 

*Goals = Addressed In Class 

 

W.O.D.

“Power + Amanda”

For Time: 15min Cap 

11-9-7-5

Power Snatch @ 135/95 (Scale = 95/65)

Bar Muscle-Up 

 

Cool Down 

1.) 3min Ski Erg 

2.) 2min Pike + Roll Hamstrings & Back 

 

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

 

Thursday 

Pre Warm-Up 

3 Rounds 

10 Lunges 

10 Jump Squats 

10 Sit-Ups 

+

30cal Row 

 

Warm-Up

Agility 

Rope Climb Technique 

Front Squat Technique 

 

Session #1 

OTMx24

Min 1: 2-3 Front Squat 

Min 2: 12/10cal AB

Min 3: 1-3 Rope Climb 

Min 4: 45sec Static Hold (options given in class) 

 

Session #2

Mobility! 

 

Cool Down 

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up 

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10cal Row 

10 Sit-Ups 

20sec Jump Rope 

 

Warm-Up

Handstand/Push-Ups Prep 

 

Strength

A.) OTMx8

A Good Set Of Strict HSPU 

 

W.O.D.

3 Rounds For Time: 24min Cap 

800m Run 

30 Front Rack Reverse Lunges @ 95/65 (Scale = 65/45)

30 Handstand Push-Up

*HSPU = 30/20/10

 

Cool Down 

1.) 3min Bike + 3min Row 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Saturday 

Pre Warm-Up 

3 Rounds 

10m Butt Kicks 

10m High Knee

10 Banded Good Morning 

+

2 Rounds 

15cal Row 

5 Up-Down 

 

Warm-Up

Deadlift Prep

Push-Thru Prep

 

Strength

A.) OTMx8

Min 1: 3-4 Push-Thru

Min 2: 5 TnG Deadlift 

 

W.O.D.

15min AMRAP 

15 Deadlift @ 225/155 (Scale = 155/105) 

30 Sit-Ups 

15 Push-Ups 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Cobra + 2min Pike 

 

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

 

Sunday 

Starting October 27th! 

12:00PM and 1:00PM W.O.D. Classes