Programming

Sample Training Week

A real look at a week of MOF programming — metcons, endurance, Olympic lifting, and strength. Programming changes by class, coach, and training cycle.

Conditioning · Remember the Titans

Daily Metcon

For time:
60 Toes-to-bar
(Every 2 minutes on the minute, including 0:00 — 12/10 cal Assault Bike)
Rest until 12:00
75 Wall Balls (20/14)
(Every 2 minutes on the minute, including 0:00 — 12/10 cal Assault Bike)

Partner Workout · For Time

Endurance WOD

20 Power Cleans (115/65)
600m Run
20 Power Cleans (135/85)
60 Pull-ups
600m Run
20 Power Cleans (155/105)
80 Wall Balls (20/14)
60 Pull-ups
600m Run
20 Power Cleans (175/115)
100 Burpees
80 Wall Balls (20/14)
60 Pull-ups
600m Run
20 Power Cleans (195/125)

Olympic Lifting

Oly Class

3-Position Clean (floor, below knee, above knee) + Jerk — 60%, 65%, 70% × 4 sets
Clean Pull — 90% (of clean) × 3 × 2, then 95% × 3 × 2
Front Squat — 70% × 3 × 5
Good Morning — 3 × 5

Strength Block

Barbell Workout

Bench Press — 15 minutes to find a 1RM
DB Chest Flys — 4 × 12
Bent-Over Back Rows (BB) — 4 × 10, alternating grip each set
Supine Row — 3 × 12
Decline Push-ups — 4 × max reps each set

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