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Omegawave Testing Schedule 

Women
Warm up A.

(Max Effort Day)

BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest

Men
Warm up A.

(Max Effort Day)

BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest

Women

ELDOA Stretches(45 sec)

A.
Airdyne or Row
3x3x20 secs AD or 150m Row@90%  Rest 90 sec between “Reps” Rest  3 min rest sets

B.
3 Rounds
12-15 CTB Pull ups
3 min

C. 15 min Aerobic Cool Down

Men

ELDOA Stretches(45 sec)

A.
Airdyne or Row
3x3x20 secs AD or 150m Row@90%  Rest 90 sec between “Reps” Rest  3 min rest between sets

B.
3 Rounds
15-20 Pull ups
3-5 min

C. 15 min Aerobic Cool Down

Women
Warm up C

A.
Every 45 seconds
1 Power Clean x 28sets @ 70%

B. KB Side Press 4×8-10 w/ 90s – 2 min rest
*Perform just like the video except stand up all with the KB overhead

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D. WTD  Back Ext 4×6-8 (30X0) w/ 90s- 2 min rest

Cool Down: 15 min Easy Aerobic Bike, Row, Walk

Men

Warm up C

A.
E:30 O:30
1 Power Clean x 28sets @ 70%

B. DB Split Squat 4×8/ea leg@75% (30X0)  w/ 90s  rest

C. Seated DB Press 4×8-10 30X0 w/ 90s – 2 min rest

D. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

Cool down: 15 min Easy Aerobic Bike, Row, or Walk

45:00 Aerobic Recovery
*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym
*Use today to get body work done if possible.  If your injured go see Airrosti, or for general maintenance getting a massage  on a fairly regular basis is great for recovery
*Prep food for weekend, and  allow yourself some time for mental and emotional recovery

Women

Warm up B

BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@85-95% w/ 2-3 min rest

C.
16 min EMOM
Even: 8 KB Squat Jumps
Odd: 8 CTB Pull ups

Men

Warm up B

BB Complex
5 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@85-95% w/ 2-3 min rest

C.
8 min EMOM
8 KB Jump Squats

Women

Warm up A.

A.
14  min EMOM
2 TNG Power Snatch@70%

B.
10 min EMOM
2 Push Press@70%

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
2 Rounds
8:00 Row or Airdyne @ Tempo Pace (TP) w/ 3 min rest

or

4 Rounds
4:00 Row or Airdyne  @ Tempo Pace (TP) w/ 1 min rest

Men
Warm up A.

A.
14  min EMOM
2 TNG Power Snatch @ 70%

B.
10 min EMOM
2 BTN Snatch Grip Push Press@70%

C.
2 Rounds
8:00 Row or Airdyne @ Tempo Pace  (TP) w/ 3 min rest

or

4 Rounds
4:00 Row or Airdyne  @ Tempo Pace  (TP)  w/ 1 min rest

Women

ELDOA Stretches (40 secs)

A.
30 min AMRAP
800m Run@120-130HR
20 Plate Wipers
20m Bear Walk
5 Rope To Stands

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Men

ELDOA Stretches (40 secs)

A.
30 min AMRAP
800m Run@120-130HR
20 Plate Wipers
20m Bear Walk
5 Rope To Stands

B.
3 Rounds
5 Oxidative Front Squats  @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench

Women
Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. KB Side Press 4×8-10 w/ 90s – 2 min rest
*Perform just like the video except stand up all with the KB overhead

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D. WTD  Back Ext 4×6-8 (30X0) w/ 90s- 2 min rest

Cool Down: 15 min Easy Aerobic Bike, Row, Walk

Men

Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. DB Split Squat 4×8/ea leg@75% (30X0)  w/ 90s  rest

C. Seated DB Press 4×8-10 30X0 w/ 90s – 2 min rest

D. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

Cool down: 15 min Easy Aerobic Bike, Row, or Walk

Active Recovery

45 mins (Aerobic)