A Full Week of LOT Training Programming — Free
Six days of structured CrossFit. Skill work, strength, WODs, and scaling options for every level — exactly how training looks inside the community.
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- 6 complete training days: Monday to Saturday, ready to use
- Every day includes warm-up, skill or strength block, and a WOD — with Rx, Intermediate, and Scaled options
- Skill focus: Toes-to-Bar progressions, Back Squat, Power Clean, Push Press, Deadlift
- See what real structured programming looks like — not random workouts, a phase-based plan with a clear goal
What's Inside the PDF
- MON
Gymnastics + Barbell Primer
Toes-to-Bar skill class (step-by-step progression from kipping swings to T2B) + Back Squat 4×5 @ 60% + AMRAP 10
- TUE
Weightlifting + Monostructural
Power Clean EMOM building from 60% to 75% + For Time: Run/Row/Bike + Power Cleans + Wall Balls
- WED
Weightlifting + Gymnastics
Push Press wave loading (55% → 70%) + AMRAP 14: Row/Ski/Run + Box Jumps + KB Swings
- THU
Gymnastics + Weightlifting
Core & Body Building EMOM (Ring Dips, V-Ups, DB Row, Shoulder Taps) + For Time: Box Jump Overs + Burpees + DB Snatch
- FRI
Monostructural + Deadlift
Intervals: 4 sets × 3:00 on / 1:00 rest — 10 Deadlifts + 15 Cal Row + Max Double Unders
- SAT
Team WOD — Pairs
3 → 2 → 1 descending rounds with 800m relay runs between each: Pull-Ups, Box Jump Overs, Burpees. Time cap: 25 min