OnlineWOD - Open Prep Program

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com Transaction: 0039958167

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In consideration of being allowed to participate in the activities and programs offered by OnlineWOD.com,
subsidiary of Click Statement Inc, and to use its programs and training, in addition to the payment of any
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subsidiary of Click Statement Inc and its consultants, officers, agents, and employees from any and all
responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in
any activities, or my use of any programs designed by OnlineWOD.com, subsidiary of Click Statement
Inc. I do also hereby release OnlineWOD.com, subsidiary of Click Statement Inc its consultants, officers,
agents and employees from any responsibility or liability for any injury, damage or disorder (physical,
metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any
activities with OnlineWOD.com.
I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment
are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and
even death, and that I am voluntarily participating in these activities and using equipment and machinery
with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks
of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older.
I do hereby further declare myself to be physically sound and suffering from no condition, impairment,
disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use
of equipment or machinery except as hereinafter stated. I do hereby acknowledge that OnlineWOD.com,
subsidiary of Click Statement Inc has recommended to me that I obtain a physician’s approval for my
participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also
acknowledge that OnlineWOD.com, subsidiary of Click Statement Inc has recommended that I have a
yearly or more frequent physical examination and consultation with my physician as to physical activity,
exercise and use of exercise and training equipment so that I might have his/ her recommendations
concerning these fitness activities and equipment use. I acknowledge that I have either had a physical
examination and been given my physician’s permission to participate, or that I have decided to participate
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healthcare provider prior to adjusting your current style of eating or beginning any new diet and/or training
plan.
In addition, I hereby represent and warrant that I am currently covered by an accident and health
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purchase, I understand that I am not purchasing individual consultation services, and I neither expect nor
presume any requirement on the part of the OnlineWOD.com, subsidiary of Click Statement Inc staff to
answer specific, direct questions about the templates nor their modification procedures. I understand that
by purchasing any of OnlineWOD.com Training Programs I am bound to this entire agreement. I also
agree that the templates are not a guaranteed guide to results of any sort and agree not to hold
OnlineWOD.com, subsidiary of Click Statement Inc staff liable for any outcomes or a lack thereof.
Prepared exclusively for leo_personalak@hotmail.com Transaction: 0039958167

Week 1
Monday
Warm Up
3 Rounds (Not For Time)
25 Double Unders
15 Goblet Squats (Light)
15 Goblet Forward Lunges (Light)
12 Alternating KB Snatch
Metcon
AMRAP 12
15 Overhead Squats @95/65lbs

15 Chest To Bar Pullups
45 Double Unders
Skill/Accessory
EMOM 10
2-6 Strict HSPU
Note: If you begin to fail, do as many strict each minute as you can and complete the
set with kipping.
Tuesday
Warm Up
EMOM 12
Odd: 12-15 Wallballs

Even: 10-15 Cal Row
Barbell warm up on your own time.
Metcon
5 Rounds
12 Deadlifts @155/105
9 Hang Power Cleans @155/105
6 Shoulder to Overhead @155/105
Rest 1 minute between each round.
Skill/Accessory
EMOM 12
3-5 Ring Muscle Ups + 2 Dips
Note: To be completed in the same minute.
Wednesday
Warm Up
Tabata Air Squats

Tabata Situps
Tabata Pullups
Warm up your squat clean on your own time.
Metcon

10-9-8-7-6-5-4-3-2-1 Squat Cleans @185/125
1-2-3-4-5-6-7-8-9-10 Toes To Bar
Skill/Accessory
4 Rounds (Not For Time) @75/55
5 Hang Power Snatch

5 Power Snatch
5 Squat Snatch
5 Power Snatch
5 Hang Power Snatch
Note: Must be unbroken.
Thursday
Rest/Active Recovery
Friday
Warm Up
EMOM 10
30 Double Unders + 10 Wallballs
Note: Both movements performed in the same minute.
Metcon
4 Rounds For Time
21 Power Snatch @95/65

30 Cal Row
15 Bar Facing Burpees

+
Skill/Accessory
EMOM 8
25' Hand Stand Walk
Saturday
Warm Up
Athlete's choice
Note: Saturday warmups are yours to work on knowing your body in relation to the
workout. Find what works and what doesn't, make notes for yourself moving forward.
Metcon
Open Workout 16.4

AMRAP in 13 minutes
55 Deadlifts @225/155lbs
55 Wallballs @20/14lbs
55 Cal Row
55 HSPU
Skill/Accessory
EMOM 15
Min 1: 8-12 Pullups

Min 2: 6-10 Chest To Bar Pullups
Min 3: 3-6 Bar Muscle Ups
Sunday


Week 2
Monday
Warm Up
20 Russian Twists with a Plate

15 Plate Ground to Overhead
10 Scapular Pullups
5 Strict Pullups
Metcon
3 Rounds For Time
25' Dumbbell Front Rack Lunges

15 Toes To Bar
12 Dumbbell Hand Power Cleans
6 Bar Muscle Ups
Skill/Accessory
EMOM 12
Odd: 6-8 HSPU

Even: Bent Over Row (Light)
Tuesday
Warm Up
20 Air Squats
1 Minute Quad Mobility Work
20 Pushups
2 Minute Front Rack Mobility Work
20 Dumbbell Strict Press

2 Minute Overhead Mobility Work
Metcon
5 Rounds For Time
Every 2 minutes
14/11 Cal Assault Bike Sprint

30 Second Barbell Front Rack Hold @185/125lbs
25' Hand Stand Walk
Skill/Accessory
Paralette/Box L-sit Hold
Accumulate 3 minutes in as few sets as possible.
Wednesday
Warm Up
EMOM 10
Metcon
AMRAP 9
15 Pullups
15 Thrusters @95/75lbs
Skill/Accessory

EMOM 8
25 Double Unders + 10 Alternating Dumbbell Snatch @50/35lbs
Note: Must be completed in the same minute.
Thursday
Friday
Warm Up
10 Steps Banded walk Forward

10 Steps Banded walk Back
10 Steps Banded Z-walk Forward
10 Steps Banded Z-walk Back
10 Banded Squat Jumps
Metcon
21-15-9
Deadlifts @225/155lbs
HSPU
Rest 6 minutes
21-15-9
Wallballs
Box jump over @24/20”
Skill/Accessory
5 Strict Rings Pullups

2 Strict Muscle Ups
2 Kipping Muscle Ups
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 13.1
AMRAP 17
40 Burpees
30 Snatches @75/45lbs
30 Burpees
20 Burpees
10 Burpees
Max Snatches @210/120lbs
Note: Burpees to target 6" taller than athlete's arms when extended overhead.
Skill/Accessory
Mobilize! Minimum 15-20 min.
Sunday

Week 3
Monday
Warm Up
15 Cal Assault Bike

20 Dead Bugs
15 Kettlebell Swings (Light)
Metcon
100 Box Jump Overs @24/20”

Complete 6 Toes To Bar every 30 seconds, starting with Toes To Bar.
Skill/Accessory
EMOM 12
12 Seated Dumbbell Press (6 each arm, working up in weight).
Tuesday
Warm Up
EMOM 10
Metcon

6 Rounds For Time
Skill/Accessory
EMOM 12
Odd: 12 Dumbbell Snatch @50/35lbs

Even: 12 Dumbbell Clean and Jerk @50/35lbs
Wednesday
Warm Up
15 Air Squats
15 Banded Good Mornings
15 Banded Pull Aparts
15 Pushups
Metcon
Assault Bike Conditioning
50/40 Cal
5 min rest
40/30 Cal
4 min rest
30/25 Cal
3 min rest
20/15 Cal
2 min rest
10/8 Cal
Note: Focus on breathing and managing recovery.

+
Skill/Accessory
Mobilize! Minimum 15-20min
Thursday
Friday
Warm Up
25 Band Pull Aparts

25 Shoulder Dislocates
25 Banded Good Mornings
10 Tempo Pushups (3 down, 2 hold, 1 up)
Metcon
EMOM 24
Min 1: 20 Wallballs
Min 2: 15 HSPU
Min 3: 15 Clean and Jerk @115/75lbs
Min 4: 10/7 Cal Row
Skill/Accessory
EMOM 10

6 Rope Knees To Elbows + 3 Rope Pullups
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 18.4
For Time
21-15-9 Reps of:

Deadlift @225/155lbs
HSPU
Into
21-15-9 Reps of:

Deadlift @315/205lbs
50 ft Handstand Walk After Each Rounds of Deadlifts
Time Cap: 9 minutes
Skill/Accessory
Sunday

Week 4
Monday
Warm Up
10 Minute Row
Hips, Lats and Front Rack Mobility
2 Rounds
6 Broad Jumps
8 Scapular Pullups
Metcon
10-8-6-4-2
Hang Power Clean @135/95lbs

Front Squat 135/95lbs
Bar Muscle Ups
Skill/Accessory
6 Strict HSPU
10 Pistols
6 Kipping HSPU
Tuesday
Warm Up
Squat Prep Ankle Mobility

+
Tabata
Alternate Abmat Situps and Air Squats
Metcon
Granite Games Qualifier 18.2
For Time
20-18-16-14-12-10-8-6-4-2 Wallballs @20/14 lb / 10/9 foot target

10-9-8-7-6-5-4-3-2-1 Toes-to-Bars
Time Cap: 12 minutes
Skill/Accessory
EMOM 8
Heavy Hang Power Clean + Power Clean + 6 Bar Facing Burpees
Wednesday
Warm Up
200m Row
8 Burpees Over Rower
10 Snap To Hollow
Metcon

21-15-9
Cal Row
T2B
Complete 15 Dumbbell Thrusters after each round @50/35lbs
Skill/Accessory
EMOM 12
25' Handstand Walk
Thursday
Friday
Warm Up
10 steps banded walk forwards

10 steps banded walk back
10 steps banded Z-walk forwards
10 Steps banded Z-walk back
20 bar hops
Metcon
4 Rounds For Time

50 Double Unders
Skill/Accessory

EMOM 4
12 Pullups
EMOM 4
EMOM 4
8 Bar Muscle Ups
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 17.1
For Time
10 Dumbbell Snatches @50/35lbs

15 Burpee Box Jump Overs
Time Cap: 20 minutes

+
Skill/Accessory
Sunday

Week 5
Monday
Warm Up
21-15-9
Double Unders
Ring rows
Dumbbell Strict Press (Light)
Jumping Lunges
Metcon
15 Burpee Box Jump Over @24/20”

50' Dumbbell Front Rack Lunge @50/35lbs Each Hand
35 Dumbbell Step Ups
50' Overhead Dumbbell Lunge
15 Burpee Box Jump Over
Skill/Accessory
45 Second Weighted Plank

6 Turkish Get Ups
Tuesday
Warm Up
1km Steady Row

+
Mobilize
2 Rounds @Empty Barbell
10 RDL
10 Muscle Clean
10 Power Clean
10 Squat Clean
10 Thrusters
10 Clean and Jerk
Metcon
In a 2 minute window complete:
400m Row
Max reps clean and jerk @135/95lbs
Rest 2 minutes and repeat until 30 clean and jerks have been completed
Skill/Accessory
Muscle Up Transition Work
6-10 Strict Ring Pullups

3-5 Transition to Dip
1-3 Strict Muscle Ups
Wednesday
Warm Up
Foam Roll Activating Hips, Lats and Shoulders.

15 Cal Assault Bike

15 Abmat Situps
15 Muscle Snatch @65/45lbs
Metcon
4 Rounds For time
20 Power Snatch @75/55lbs

12 Toes To Bar
Skill/Accessory
EMOM 12
8 HSPU + 8 Pistols
Thursday
Friday
Warm Up
EMOM 12
Odd: 12-15 Wallballs

Even: 10-15 Cal Row
Barbell Snatch Warmup

+
Metcon
AMRAP 14
9 Cal Row
9 DB Snatch @50/35lbs
15 Cal Row
15 DB Snatch
21 Cal Row
21 DB Snatch
…
Continue adding 6 reps each round until 14 minutes.
Skill/Accessory
8 Scapular Pullups
6 Windshield Wipers
4 Strict Toes To Bar
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 12.4
AMRAP 12
150 Wall Balls @20/14lbs

90 Double Unders
30 Muscle Ups

+
Skill/Accessory
Sunday

Week 6
Monday
Warm Up
15 Cal Assault Bike

10 Muscle Clean
10 Power Jerk
10 Muscle Snatch
Metcon
30 Clean and Jerks @175/125lbs
This part starts with 10 pullups and you will do 10 pullups at the start of each minute
until complete.
Rest 6 Minutes
30 Snatch @135/95lbs
This part also starts with 10 pullups and you will do 10 pullups at the start of each
minute until complete.
Skill/Accessory
EMOM 12
25 Double Unders + 12 Alternating Dumbbell Snatch
Note: To be completed in the same minute. Aim for speed and movement consistency.
Tuesday

Warm Up
50' Bear Crawl

10 Tempo Pushups (3 down, 2 hold, 1 up)
50' Samson Lunges
10 Tempo Air Squats (3 down, 2 hold, 1 up)
Metcon
3 Rounds For Time
20 Dumbbell Snatch @50/35lbs
20 Cal Assault Bike
Rest 5 min
Note: Aim for unbroken sets
Skill/Accessory
EMOM 10
4-8 Strict HSPU
Note: If you begin to fail, do as many strict each minute as you can and complete the
set with kipping.
Wednesday
Warm Up
Bergeron Warmup

Snatch warm up, build to a double @165/115lbs or 70-80% 1RM
Metcon
For Time:
2000m Row
30 Squat Snatch @95/65lbs
1000m Row
20 Squat Snatch @135/95bs
500m Row
10 Squat Snatch @165/115bs
Skill/Accessory
Mobilize! Minimum 15-20 min
Thursday
Friday
Warm Up
12 Air Squats
12 Box Jumps
12 Pushups
Note: 3 minute mobility work after each round.
Metcon

AMRAP 14
14 Dumbbell Hang Clean @50/35lbs

45 Double Unders
12 Box Jump Overs
25' Handstand Walk
Skill/Accessory
3 Rounds
Every 2 minutes complete:
45 Double Unders
Remaining time of 90 second hold double kettlebell front rack @53/44lbs
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 18.5
AMRAP 7
6 Thrusters
9 Thrusters
…
and so on, adding 3 reps each round.

Skill/Accessory
Mobilize! Minimum 15-20 min
Sunday

Week 7
Monday
Warm Up
15 Air Squats
10 Dumbbell Strict Press
8 Vertical Jumps
Mobility and warm up to squat clean weight.
Metcon
EMOM 28
8 Wallballs
3 Strict HSPU
1 Squat Clean @225/185lbs
Skill/Accessory
Barbell Cycling
3 Rounds (Increasing in weight each round)
6 Power Snatch
4 Hang Power Snatch
2 Hang Squat Snatch
Tuesday

Warm Up
8 RDL
8 Muscle Snatch
8 Muscle Clean
8 Power Snatch
8 Power Clean
8 Front Squats
Metcon
AMRAP 7

3 Power Clean @95/65lbs
3 Front Squat @95/65lbs
Skill/Accessory
Pullup Complex
EMOM 15
Min 1: 12 Pullups
Min 2: 10 Chest To Bar Pullups
Min 3: 4-8 Bar Muscle Ups
Wednesday
Warm Up
40-30-20
Double unders
Abmat Situps

Mobilize Quads, Lats and Lower Back.
Metcon
25-50-75-100-75-50-25
Cals On Rower
Cals On Assault Bike
Note: Pace and aim for consistency.
Skill/Accessory
Thursday
Friday
Warm Up
5 Minutes Rowing
2 Rounds
10 Left Arm Dumbbell Clean And Jerk

10 Scapular Pullups
10 Right Arm Dumbbell Clean And Jerk
10 Scapular Pushups
Metcon

AMRAP 14
21 DB Clean and jerk @50/35lbs

60 Double Under
Skill/Accessory
EMOM 12
Odd: 10 HSPU
Even: 12 Power Snatch @75/55lbs
Note: The goal is to go unbroken each minute.
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 16.3
AMRAP 7
10 Power Snatches @75/55lbs

3 Bar Muscle Ups
Skill/Accessory
EMOM 10
Odd: 8 Bar Facing Burpees

Even: 6 Burpee Box Jumpers
Note: Each minute go as fast as possible.

Sunday

Week 8
Monday
Warm Up
6 Tempo Pushups
6 Kettlebell Snatch Each Arm
6 Scapular Pullups
6 Kettlebell Clean And Jerk Each Arm
6 Kipping Swings
Metcon
25 Bar Facing Burpees into
3 Rounds

12 Clean and Jerks @115/75lbs
Into
Skill/Accessory
EMOM 12
Tuesday

Warm Up
Front rack and upper back mobility
Warm up with barbell to 20% over workout weight
Metcon
30 Squat Clean and Jerks @175/125lbs (Thrusters NOT allowed!)
Rules:
Any Stumbles = No Rep

Any Misses = 10 Bar Facing Burpees
Skill/Accessory
Pullup Complex
8 Strict Pullups
5 Strict Chest To Bar Pullups
Note: Try to go unbroken each round.
Wednesday
Warm Up
5 Rounds Every 90 Seconds Complete:
10 Wallballs
10 Burpees
10 Scapular Pullups

+
Metcon
AMRAP 9
15 DB Front Squat
50 Double Unders
15 Toes To Bar
Skill/Accessory
In 6 minutes, work up to a heavy squat clean.
Thursday
Friday
Warm Up
15-12-9
Air squats
Assault Bike Cals
Hang Power Clean (Empty Bar)
Thrusters (Empty Bar)
Burpees
Metcon
3 Rounds For Reps
1:00 Thrusters @95/65lbs

1:00 Power clean @95/65lbs
1:00 Box jump overs

1:00 Pull ups
1:00 Assault Bike Cals
Rest 1:00 between rounds
Skill/Accessory
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 19.1
AMRAP 15
19 Cal Row
Skill/Accessory
EMOM 9
3 Heavy Thrusters
Note: Build to a heavy 3 over the 9 minutes.
Sunday

Week 9
Monday
Warm Up
10 Scapular Pullups
10 Broad Jumps
10 Dumbbell Cleans (Light)
10 Dumbbell Snatch (Light)
5-10 Minutes of mobility.
Metcon
3 Rounds For Time
20 Alternating Dumbbell Hang Power Cleans @50/35lbs

20 Pullups
20 Dumbbell Snatch @50/35lbs
Rest 4 minutes between rounds
Skill/Accessory
Barbell Cycling
3 Rounds (Increase Weight Every Round)
6 Power Clean
4 Hang Power Clean
2 Hang Squat Clean

Tuesday
Warm Up
750m Row
Mobilize lats, lower back, hamstrings.
2 Rounds
10 Dumbbell Row
10 Scapular Pullups
10 Dumbbell Jump Overs
Metcon
For time
50 Cal Row into
5 Rounds
10 Toes To Bar
35 Double Unders
10 Strict HSPU
into
50 Cal Assault Bike
Skill/Accessory
EMOM 10
6 Rope Knees To Elbow + 3 Rope Pullups

Wednesday
Warm Up
3 Rounds
15 Kettlebell Swings
6 Burpees Over Kettlebell
4 Strict Pullups
2 Bar Muscle Ups
Metcon
EMOM 24
Min 1: 14/10 Cal Row

Min 2: 2 Snatch @165/115lbs
Min 3: 10 Box Jump Overs
Min 4: 4 Bar Muscle Ups
Skill/Accessory
EMOM 8
6 Bar Facing Burpees + 5 Dumbbell Front Squat @50/35lbs
Note: Complete each round as fast as possible.
Thursday

Friday
Warm Up
EMOM 6
10 Wallballs + 6 Scapular Pullups

+
EMOM 6
8 Burpees + 6 Kettlebell RDL
Metcon
AMRAP 13
20 Pullups
15 Devil's Press @50/35lbs
7 Deadlift @275/190lbs
Skill/Accessory
3 Rounds

3-5 Transition To Dip
Saturday
Warm Up
Athlete's choice

Metcon
Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans @135/85lbs
25 toes-to-bars
50 double-unders
13 squat cleans, @135/115lbs
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
Stop at 20 minutes.
Skill/Accessory
Sunday

Week 10
Monday
Warm Up
3 Rounds
1min assault bike (moderate)

3 Power clean + tempo front squat (building)
5 HSPU + 30sec Handstand hold
6 Tempo pushups
Metcon
5 Rounds
Every 2 minutes complete:
16/12 Cal Assault Bike into

30 Second Front Rack Hold @185/125lbs
25' Handstand Walk
Note: Sprint on the assault bike. Do not pace.
Skill/Accessory
EMOM 8
Heavy Hang Power Snatch + Power Snatch + 6 Bar Facing Burpees
Tuesday
Warm Up
AMRAP 9

250m Row
10 Power clean @95/65lbs
10 Pushups
10 Box Jump Overs
Metcon
2 Rounds For Time
500m row
25 Power clean @135/95lbs
Rest 8 minutes between rounds
Skill/Accessory
12 Scapular Pullups
8 Windshield Wipers
Wednesday
Warm Up
Shoulder, hip and ankle mobility
15 Wallballs
30 Double Unders
3 Bar Muscle Ups

25 Wallballs
50 Double Unders
5 Bar Muscle Ups
Metcon
4 Rounds For Time
500m Row
6 Bar Muscle Ups
Skill/Accessory
EMOM 12

Even 14 Dumbbell Clean and Jerk @50/35lbs
Thursday
Friday
Warm Up
3 Rounds
10 Steps banded walk forwards

10 Steps banded walk back
10 Abmat Situps
10 Steps banded Z-walk forwards
10 Steps banded Z-walk back
10 Banded pullaparts
10 Shoulder dislocates

+
Metcon
AMRAP 11
11 HSPU
11 Toes To Bar
11 Dumbbell Thrusters @50/35lbs
Skill/Accessory
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge @50/35lbs

50 dumbbell box step-ups @24/20”
50 strict handstand push-ups
200-ft. handstand walk
Note: 10 minute cap
Skill/Accessory
EMOM 12

Sunday

Week 11
Monday
Warm Up
300m Row
8 Scapular Pullups
8 Bent Over Dumbbell Row (Light)
8 Dumbbell Goblet Squat (Light)
Metcon
AMRAP 18
18 Cal Row
18 Dumbbell Front Squat
18 Pullups
18 Dumbbell Hang Power Clean
Skill/Accessory
Every 2 minutes x 7 Rounds
8 Box Jump Overs

6 Burpees
Note: Sprint. Do not pace.
Tuesday
Warm Up

3-6-9-12
Scapular Pushup
Light Devil’s Press
Tempo Pushup
Abmat Situps
Metcon
21-15-9
Dumbbell Snatch @50/35lbs

Toes To Bar
HSPU
Skill/Accessory
Death by:
Unbroken ring muscle ups
Note: After first failure, cut reps in half and continue.
Wednesday
Warm Up
8 Burpees
12 Wallballs
10 Ring Rows
Warm up squat clean to the workout weight.

Metcon
3 Rounds
15 Box Jump Overs

15 Pullups
15 Squat Cleans @135/95lbs
2 Rounds
12 Box Jump Overs

12 Squat Cleans @155/105lbs
Skill/Accessory
Mobilize! Minimum 15-20min.
Thursday
Friday
Warm Up
750m easy row

10 min mobility
750m moderate row
Metcon
Death by:
Assault Bike Cals
Start at 10/7 and increase by 2 calories each minute.

+
Skill/Accessory
EMOM 10
8 Rope Knees To Elbow + 4 Rope Pullups
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 19.4
3 Rounds
10 Snatch @95/65lbs
12 Bar-facing burpees
Then, rest 3 minutes before continuing with:
3 Rounds
10 BMU
12 Bar-facing burpees
12 min cap
Skill/Accessory
Paralette/Box L-sit Hold
Accumulate 4 minutes in as few sets as possible.

Sunday

Week 12 (Final)
Monday
Warm Up
6 PVC Pass Throughs

30 Single Unders
6 Ring Rows
20 Double Unders
8 Overhead squats (Light)
Metcon
AMRAP 8
15 Overhead Squats @115/80lbs

60 Double Unders
15 Pullups
Into
6 min to find 1RM clean and jerk
Skill/Accessory
EMOM 12
10 Wallballs + 25' HSW
Tuesday
Warm Up

AMRAP 6
10 Walking Lunges
12 Abmat Situps
10 Pullups
10 Reverse Walking Lunges
Metcon
4 Rounds For Time
50' Dumbbell Overhead Walking Lunge

18 Toes To Bar
Skill/Accessory
3 Rounds

3-5 Transition To Dip
Wednesday
Warm Up
AMRAP 8
6 Ring Pullups
8 Overhead Squat
6 Ring Kip Swings

Metcon
“Amanda”
9-7-5
Ring muscle up
Squat snatches @135/95lbs
Skill/Accessory
EMOM 12

Even: 15 Dumbbell Clean and Jerk @50/35lbs
Thursday
Friday
Warm Up
3 Rounds
12 Hang Power Cleans

8 Strict Press
10 Thrusters
16 Jumping Lunges
Metcon
AMRAP 12
40 Wallballs
20 HSPU

20 Dumbbell Hang Power Clean and Jerks @50/35lbs
Skill/Accessory
3 Rounds
10 Scapular Pullups
8 Windshield Wipers
Saturday
Warm Up
Athlete's choice
Metcon
Open Workout 19.5
33-27-21-15-9
Thrusters @95/65lbs
Chest To Bar Pullups
20 min cap
Skill/Accessory
Sunday


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Prepared exclusively for leo_personalak@hotmail.

com Transaction: 0039958167

Prepared exclusively for leo_personalak@hotmail.com Transaction: 0039958167

3 Rounds (Not For Time)

15 Overhead Squats @95/65lbs

2-6 Strict HSPU

Odd: 12-15 Wallballs

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Barbell warm up on your own time.

Rest 1 minute between each round.

3-5 Ring Muscle Ups + 2 Dips

Note: To be completed in the same minute.

Tabata Air Squats

Warm up your squat clean on your own time.

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4 Rounds (Not For Time) @75/55

5 Hang Power Snatch

Note: Must be unbroken.

30 Double Unders + 10 Wallballs

Note: Both movements performed in the same minute.

4 Rounds For Time

21 Power Snatch @95/65

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25' Hand Stand Walk

Open Workout 16.4

Min 1: 8-12 Pullups

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Prepared exclusively for leo_personalak@hotmail.com Transaction: 0039958167

20 Russian Twists with a Plate

3 Rounds For Time

25' Dumbbell Front Rack Lunges

Odd: 6-8 HSPU

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5 Rounds For Time

14/11 Cal Assault Bike Sprint

Paralette/Box L-sit Hold

Accumulate 3 minutes in as few sets as possible.

30 Double Unders + 10 Wallballs

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25 Double Unders + 10 Alternating Dumbbell Snatch @50/35lbs

Note: Must be completed in the same minute.

10 Steps Banded walk Forward

3 Rounds (Not For Time)

5 Strict Rings Pullups

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Open Workout 13.1

Mobilize! Minimum 15-20 min.

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3 Rounds (Not For Time)

15 Cal Assault Bike

100 Box Jump Overs @24/20”

12 Seated Dumbbell Press (6 each arm, working up in weight).

30 Double Unders + 12 Wallballs

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Odd: 12 Dumbbell Snatch @50/35lbs

3 Rounds (Not For Time)

Assault Bike Conditioning

Note: Focus on breathing and managing recovery.

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Mobilize! Minimum 15-20min

2 Rounds (Not For Time)

25 Band Pull Aparts

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Note: To be completed in the same minute.