Prep Week! 

*We will be spending a few weeks hitting a lot of baseline training before the next training cycle starts. This next training cycle will include a Meso-Cycle format, the GOAL WALL, testing, and much more! We will really be breaking in your new home 🙂 

 

Training Notes: 

1.) This week will be a great week! We will be learning a lot form Handstand Push-Up progressions to dumbbell work and barbell TnG Snatch! It will be a fun week! 

2.) This week and the next few weeks will be built with consistency and progression in your training, our next cycle will start shortly after that. This next cycle will include all of the above. 

3.) We have an “Open” workout this week with several other prep sessions. This week will be harder than it looks (as always haha) but it will have a lot of variety and fun! 

4.) Reminder – there is not a 10:00am class on Wednesday due to the ribbon cutting with the City Of Woodstock. Details via email and facebook – make sure to come on out! 🙂

 

**HOW TO BOX JUMP**

 

 

Monday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10m Side Shuffle 

+

20cal AB 

 

Warm-Up

Box Jump/Step Drills 

Learn Wall Walk 

 

Session #1 

OTMx8

Odd: 3-5 Tall Box Jump 

Even: 2-3 Wall Walks 

 

W.O.D.

OT6min x4

400m Run 

20 Box Jump Over @ 24/20

20 Wall Ball @ 20/14

Max Reps Deadlift @ 275/185 (Scale = 185/125)

 

Cool Down 

1.) 3min HARD Row 

2.) 2min Pike + 3min Hip Stretch 

3.) 15 Hip Swing On Each Leg 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

10 Band Pull Apart 

+

20 Up Down 

 

Warm-Up

Power Snatch Drills 

 

Strength

A.OT90sec x8

2 TnG Power Snatch 

*Goals = Build to moderate/heavy load for first 3 sets and then hold it 

 

W.O.D.

16min AMRAP 

3 Power Snatch @ 155/105 (Scale = 115/75) 

6 Toes To Bar 

6 Strict Pull-Ups 

6 Toes To Bar 

 

Cool Down 

1.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

2.) 2min Banded Shoulder Stretch 

3.) 3min Ski Erg 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10 KBS

5 Inchworms 

+

15cal AB 

 

Warm-Up

Agility 

Movement Prep 

 

Session #1 

“Death Row” 

OTMx20

Odd: 20/15cal On Rower 

Even: 15 Burpees 

*This is a re-test from a few months ago! Let’s see your improvement! 🙂 

 

Session #2 

“Beach Body Abs” 

4 Rounds 

20sec Flutter Kicks 

30sec Plank 

30sec Sit-Ups 

20sec Russian Twist 

20sec REST 

 

Cool Down 

1.) 5min Moderate Bike 

2.) Roll Quads and Hamstrings 

3.) 4min Stretching/Rolling Problem Areas 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 KBS

10 Pass-Through 

10 Sit-Ups 

 

Warm-Up

Movement Prep 

 

Session #1

A.) 4 Sets 

3/3 Turkish Get Up 

15 DB Bent Over Row 

25 Weighted Sit-Ups 

Max Unbroken Strict Dips 

*Rest As Needed Between Sets 

 

Session #2 

*Team Of 3*

10min AMRAP 

Calories On Bike 

 

Cool Down 

1.) 5min Cool Down Row 

2.) Spend 5min On Problem Areas 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 Lunges

10 Thrusters W/ Empty Barbell 

5 Up Down 

 

Warm-Up

Thruster Prep/Drills 

 

Strength

A.) 10min Clock 

Find A Moderate/Heavy 3reps Thruster

*From Rack 

 

W.O.D.

“Open 17.5”

10 Rounds For Time – 16min Cap

9 Thrusters @ 95/65 (Scale = 65/45)

35 Double Under 

 

Cool Down 

1.) 3min Ski Erg + 3min Row 

2.) 2min Pike + Roll Hamstrings & Calfs 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10 Toe Touches 

+

3 Rounds 

10cal Row 

5 Up-Down 

20sec Jump Rope 

 

Warm-Up

Dumbbell Prep 

Handstand Push-Up Prep 

 

Session #1 

For Time – 20min Cap

800m Run 

13 Handstand Push-Up (Or DB Push Press)

13 Dumbbell Muscle Clean @ 50/35 (Scale = 35/25) 

13 Box Jump @ 30/24 

400m Run 

13 HSPU

13 DB Muscle Clean 

13 Box Jump 

200m Run 

13 HSPU

13 DB Muscle Clean 

13 Box Jump 

*All Muscle Clean = Sumo Stance 

 

Session #2 

4 Sets 

20sec Russian Twist With Plate 

20sec V-Up 

20sec Rest 

 

Cool Down  

1.) 5min Cool Down Row 

2.) 5min Foam Roll