Wed, Sep 28, 2022

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 Good Mornings 45/35#
• 10 Snatch Balance 45/35#

Weightlifting
Snatch
• 5 sets of 3 reps at 85% of 3RM

3-Position Snatch (thigh/knee/floor)
• 2 at 60% of 1RM Snatch
• 2 at 65% of 1RM Snatch
• 2 at 70% of 1RM Snatch

Clean & Jerk
• 5 sets of 3 reps at 85% of 5RM

Clean Grip Pulls
• 5 reps at 90% of 1RM Clean
• 5 reps at 100% of 1RM Clean
• 5 reps at 110% of 1RM Clean

For help calculating your 3-rep max (3RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max) and then adjust the percentage at the bottom.

Conditioning
5 rounds for time:
• 50 Double Unders
• 15 Overhead Squat 95/65#

Goal: 9 min.

Tue, Sep 27, 2022

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

Core
2 rounds:
• 5 Strict Toes-to-bar
• 10 AbMat Sit-ups
• 15 Good Mornings 45/35#

Conditioning
5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 115/75#

2 min Rest

5 min AMRAP:
• 10 Sumo Deadlift High Pull 115/75#
• 10 Burpees

2 min Rest

5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 95/65#

2 min Rest

5 min AMRAP:
• 10 Sumo Deadlift High Pull 95/65#
• 10 Burpees

Goal: 200.

Mon, Sep 26, 2022

Warm-up
• 300 m Row

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

Week 5 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Rest 1-2 min between sets.

Sat, Sep 24, 2022

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW

3 rounds
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
5 rounds for time:
• 15 Devil Press 50/35#
• 400 m Run

Goal: 16 min.

Fri, Sep 23, 2022

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning (part 1)
4 rounds for max reps:
• 2 min: Burpee Box Jump Overs 24/20”
• 
1 min: Overhead Plate Lunges 45/35#

For two minutes, complete as many burpee box jumps as possible. The next minute, complete as many overhead walking lunges with a plate. Repeat for a total of 4 rounds. Score is total reps completed. Goal: 150.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:

• 20 Toes-to-bar
• 10 Squat Cleans 135/85#
• 20 Toes-to-bar
• 8 Squat Cleans 165/105#
• 20 Toes-to-bar
• 6 Squat Cleans 185/115#
• 20 Toes-to-bar
• 4 Squat Cleans 205/135#
• 20 Toes-to-bar
• 2 Squat Cleans 225/145#

Goal: 12-14 min.

Wed, Sep 21, 2022

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 sets of 5 reps at 80% of 5RM

Snatch Grip Pulls
• 5 reps at 90% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch
• 5 reps at 110% of 1RM Snatch

Clean & Jerk
• 5 sets of 5 reps at 80% of 5RM

3-Position Clean (upper thigh, below knee, floor)
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean
• 2 at 70% of 1RM Clean

Conditioning
21-15-9 reps for time:

Row calories
• Dumbbell Hang Squat Cleans 2 x 30/20#
• Handstand Push-ups

Goal: 10 min.

Tue, Sep 20, 2022

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Conditioning (part 1)
10 rounds for time:
• 1 Bar Muscle Up
• 2 Chest-to-bar Pull-ups
• 3 Pull-ups
• 4 Bear Complex Reps 75/55#

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press. Goal: 10-12 min.

Rest 2 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 3 Power Snatches 115/35#
• 30 Double Unders

Goal: 10 rounds.

Rest 4 min between workouts.

Conditioning (part 3)
For time, until 100 reps:
• Tabata Push-ups

Tabata is 20 seconds of work, 10 seconds of rest. Continue this until 100 push-ups. Score is time. Goal: sub 5 min.

Mon, Sep 19, 2022

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Week 4 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Bench Press
• 5 sets of 5 reps at 90 of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Rest 1-2 min between sets.

Sat, Sep 17, 2022

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
Every 90 sec for 12 min:
• 200 m Row
• Max Bench Presses 40% 1RM

Every 90 seconds for 12 minutes (8 sets), row 200 meters then perform as many bench presses as possible in the remaining time. Repeat for a total of 8 sets. Score is total bench presses completed. Goal: 120.

Fri, Sep 16, 2022

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning (part 1)
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 AbMat Sit-ups w/ Plate 25/15#

Goal: 16 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:

• 2 Devils Press 30/20#
• 2 Dumbbell Lunges 30/20#
• 4 Devils Press 30/20#
• 4 Dumbbell Lunges 30/20#
• 6 Devils Press 30/20#
• 6 Dumbbell Lunges 30/20#
… continue pattern until time.

For both Devils Press and Lunges, use 2 dumbbells each weighing 30# for men and 20# for women. Goal: round of 14.

Wed, Sep 14, 2022

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 2 Hang Power Snatch
• 1 Snatch

Weight: 65% 1RM Snatch

Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 3 Hang Power Cleans
• 1 Thruster

Weight: 65% 1RM Thruster

Conditioning
For time:

• 10-8-6-4-2 Strict Pull-ups
• 20-16-12-8-4 Push-ups

Finish each round with:
• 200 m Row

Perform 10 strict pull-ups followed by 20 push-ups, then, row 200 meters. Perform 8 strict pull-ups followed by 8 push-ups, then, row 200 meters. Continue with 6 & 12, 4 & 8, and 2 & 4 reps, rowing 200 meters after each. Goal: 6-8 min.

Tue, Sep 13, 2022

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Conditioning (part 1)
21-15-9 reps for time:
• Dumbbell Burpees 50/35#
Push Press 95/65#

Goal: 6-8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:

• 12 Box Jump Overs 24/20”
• 12 Wall Balls 20/14#
• 12 Toes-to-bar

Goal: 6 rounds.

Mon, Sep 12, 2022

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Week 3 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of new 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Rest 1-2 min between sets. 

Sat, Sep 10, 2022

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
40-30-20-10 reps/cals for time:
• Assault AirBike (calories)
Hang Muscle Snatch 45/35#
• Back Rack Jump Squats 45/35#

Goal: 16 min.

Fri, Sep 9, 2022

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 Lying Leg Raises

Conditioning (part 1)
10 rounds for time:
• 3 Bar Muscle Ups
• 5 Overhead Squats 95/65#

Goal: 6-8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
6 rounds for max reps:

• 30 sec Kettlebell Goblet Lunge 53/35#
• 30 sec Russian Kettlebell Swing 53/35#
• 30 sec Box Jump Overs 24/20”
• 30 sec Rest

Goal: 180.

Wed, Sep 7, 2022

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 sets of 3 reps at 80% of 3RM

3-Position Snatch (thigh/knee/floor)
• 2 at 55% of 1RM Snatch
• 2 at 60% of 1RM Snatch
• 2 at 65% of 1RM Snatch

Clean & Jerk
• 5 sets of 3 reps at 80% of 5RM

Clean Grip Pulls
• 5 reps at 85% of 1RM Clean
• 5 reps at 95% of 1RM Clean
• 5 reps at 105% of 1RM Clean

For help calculating your 3-rep max (3RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max) and then adjust the percentage at the bottom.

Conditioning
6 min E2MOM:
• 5 Hang Power Cleans 115/75#
• 10 Bar-Facing Burpees
• Max Toes-to-bar

Every 2 min for 3 rounds, complete 5 HPCs, 10 BF Burpees, and then as many TTBs as possible. Score is total TTB. Goal: 60.

Tue, Sep 6, 2022

Warm-up
• 200 m Sprint

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch

Conditioning (part 1)
5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#

Empty barbell. Goal: 8 min.

Rest 2 min between workouts.

Conditioning (part 2)
For time:
• 300 Double Unders

If needed, scale to 600 single unders. Goal: 6-8 min.

Rest 4 min between workouts.

Conditioning (part 3)
21-15-9 reps for time:
Deadlifts 225/155#
Chest-to-bar Pull-ups

Goal: 5 min.

Mon, Sep 5, 2022

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Week 2 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Bench Press
• 5 sets of 5 reps at 90 of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Rest 1-2 min between sets.

Sat, Sep 3, 2022

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 Jumping Squats
• 10 m Inch Worm

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
For time:
• 400 Run
• 45 Thrusters 75/55#
• 45 Pull-ups
• 30 Thrusters 105/75#
• 30 Pull-ups
• 15 Thrusters 135/95#
• 15 Pull-ups
• 400 Run

Goal: 18 min.

Fri, Sep 2, 2022

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning (part 1)
5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Wall Ball 25/20#
• 2 Deadlifts 225/155#
• 2 Wall Balls 25/20#
• 3 Deadlifts 225/155#
• 3 Wall Balls 25/20#

Continue pattern until time is up. Goal: 10.