MONDAY

THIS IS A VISUAL OF WHAT WE TRY TO TELL EVERYONE WHO ASKS ABOUT LOSING BODY FAT. NO MAGIC JUST GOOD OL’ FASHION HARD WORK ANS CONSISTENCY!

STRENGTH
Strict shoulder press
*work to a top set of 3
(OT3:00 x 6 sets)
SET 1: 3 reps @80%
SET 2: 3 reps @+#s
SET 3: 3 reps @+#s
SET 4: 3 reps @+#s (top set)
SET 5: REST
SET 6: 3+ reps @90% of top set

YGIG TEAM WOD
(AMRAP in 15)
3 power snatches
6 bar facing burpees
9 air squats

*This is a You Go I Go team workout, one teammate does a round while other rest


OPTIONAL DAILY EXTRA WORK
(4 rounds)
10 strict pullups
10 Close grip incline bench
20 cal row
REST 1:30

SATURDAY

STRENGTH
(OT2:00 x 8 sets)
1 snatch @65%
*add weight each set
*full snatch, no power
*after two misses you are done

WOD
(AMRAP in 12)
2 HSPU
2 front rack lunges
4 HSPU
4 front rack lunges
6 HSPU
6 front rack lunges
*8, 10, 12, 14 ect. continue the pattern until 12 minutes are up


OPTIONAL DAILY EXTRA WORK
(3 rounds)
30 GHD situps
20 back ext.
REST 1:00

FRIDAY

STRENGTH
Bench press
*work to a top set of 5
(OT3:00 x 6 sets)
SET 1: 5 reps @75%
SET 2: 5 reps @+#s
SET 3: 5 reps @+#s
SET 4: 5 reps @+#s (top set)
SET 5: REST
SET 6: 5+ reps @85% of top set

TEST WOD
ELIZABETH”
(21-15-9 reps for time)
cleans @135/95#
ring dips

OPTIONAL DAILY EXTRA WORK
(4 rounds)
12 high pulls @AHAP
12 skull crushers @AHAP
24 cal row
REST 1:30

THURSDAY

STRENGTH
Back Squat
*work to a top set of 5
(OT3:00 x 6 sets)
SET 1: 5 reps @75%
SET 2: 5 reps @+#s
SET 3: 5 reps @+#s
SET 4: 5 reps @+#s (top set)
SET 5: REST
SET 6: 5+ reps @85% of top set

WOD
(10 rounds)
10 goblet squats
35 double unders


OPTIONAL DAILY EXTRA WORK
(5 rounds)
:30 romainian deadlifts
:30 front squats
:30 ab wheel rollouts
:30 REST