Workout

Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks

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

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

Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift

Setup two bars. Perform 3 reps of each movement within the minute.  Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”

Goal: 5 rounds.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 20 cal Air Bike
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats

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

Conditioning (part 1)
5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Seated Dumbbell Press 35/20# (2)

Goal: 6 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for time:
• 400 m Row
• 20 Toes-to-bar
• 20 Push-ups
• 20 Overhead Squats 115/75#

Goal: 22 min.

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Weightlifting
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk

Perform one complex in 90 seconds, rest in remaining time, for 8 rounds.  Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Push Jerk.

Core
10-8-6-4 reps:
• Toes-to-bar
• GHD Hip Extensions

Not for time. Try to go unbroken.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 300 m Row

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Goblet Squat Hold 70/53#

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Conditioning (part 1)
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

Goal: 10 min.

Rest 4 min between workouts.

Conditioning (part 2)
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Burpees

Goal: 8-10 rounds.

Cool-down
3 rounds:
• 30 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Child’s Pose

Warm-up
• 200 Single Unders

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

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 4: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto the previous successfully completed weight.

Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Weighted Dips
• 5-3-1+ reps AHAP

As heavy as possible.

Core
• Tabata Plank Hold

Cool-down
2 min:
• Walk on Treadmill or slow Row

3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Warm-up
• 15 cal Row
• 15 cal Ski Erg
• 15 cal Air Bike

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

2 rounds:
• 40 sec Pec Stretch w/ Band Right
• 40 sec Pec Stretch w/ Band Left
• 40 sec Pigeon Pose Right
• 40 sec Pigeon Pose Left
• 40 sec Pike Stretch
• 40 sec Goblet Squat Hold

Conditioning
“Nickman”
10 rounds for time:
• 200 m Farmers Carry 55/35# (2)
• 10 Weighted Pull-Ups 35/25# (1)
• 20 Dumbbell Power Snatches 55/35# (1)

In honor of U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Farmers carry are with two dumbbells 55/35#. Weighted pull-ups are with one dumbbell 35/25# between feet/legs. Dumbbell power snatches are alternating.

Goal: 1 hour.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 10 cal Air Bike
• 10 cal Ski Erg

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

3 rounds:
• 5 Push-ups
• 5 Bar Dips
• 5 Handstand Push-ups

Conditioning (part 1)
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups

Rest 2 min

“Reverse Fran”
9-15-21 reps for time:
• Pull-ups
• Thrusters 95/65#

Score = Fran time + Reverse Fran time (do not include the 2 min rest in final score). Goal: < 9 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
“Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#

Goal: < 6 min.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
2 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Weightlifting
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement.  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Cluster.

Core
3 rounds:
• 10 Toes-to-bar
• 15 Mountain Climbers
• 20 AbMat Sit-ups

Cool-down
• 300 m Row (easy)

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

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

Warm-up
• 20 cal Air Bike

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

Conditioning (part 1)
10 rounds for max reps:
1 minute:
• 5 Squat Snatch 115/75#
• Max Double Unders
1 minute:
• Rest

Goal: 400. To achieve this, you will need to average 40 double unders per round.

Rest 5-10 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *

*Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#

Goal: 14 min.

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Warm-up
For time:
• 100 Double Unders

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

3 rounds:
• 10m Crab Walk
• 10 Air Squats

Strength
Week 3: 20-rep Squat Challenge

Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Rest 1-2 min between all sets.

Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Twists w/ Plate 20/10#

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Overhead Lunges
• 10 steps at 55% of 1RM
• 10 steps at 65% of 1RM
• 10+ steps at 75% of 1RM

Core
4 rounds:
• 5 Dragon Flags
• 10 Ball Slams

Conditioning
2 rounds for time:
• 30 Toe-to-bar
• 30 Front Squats 95/65#
• 20 Chest-to-bar Pull-ups
• 20 Thrusters 95/65#
• 10 Bar Muscle Ups
• 10 Clusters 95/65#

Cluster = squat clean thruster. Goal: 24 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
2 rounds:
• 5 PVC Around the World CW
• 5 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Conditioning (part 1)
10 min AMRAP:
• 8 Dumbbell Snatch Right-arm 50/35#
• 8 Burpees over Dumbbell
• 8 Dumbbell Snatch Left-arm 50/35#
• 8 Burpees over Dumbbell

Goal: complete 5 rounds.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 5 Devil Presses 50/35#

Goal: 17 min.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 400 m Run

3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Jumping Lunges

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Butterfly Stretch

Weightlifting
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch

From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.

Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Clean Grip Pulls
• 3 sets: 3 reps AHAP

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Conditioning (part 1)
1-2-3-4-5-6-7-8-9-10 reps for time:
• Deadlift 225/155#
• Box Jump 30/24”

While completing the above, every minute on the minute, starting at 0:00, perform:
• 10 Double Unders

Goal: 10 min.

Rest 5 min between workouts.

Conditioning (part 2)
20 min AMRAP:
• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
• 20 calorie Row

Goal: complete 6 rounds.

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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

Strength
Week 2: 20-rep Squat Challenge

Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up

Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time.

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 MedBall GHD Sit-ups 20/14#

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats

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

Strength
10 min E2MOM:
• 3 Thrusters

Every 2 min, increase the weight to finish as heavy as possible.  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Thruster.

Core
 Tabata Hollow Body Rock

Conditioning
For time:
• 21 Squat Snatches 75/55#
• 200 m Run
• 15 Squat Snatches 95/65#
• 200 m Run
• 9 Squat Snatches 115/75#
• 200 m Run
• 3 Squat Snatches 135/85#
• 200 m Run

Goal: 11 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Corpse Pose

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Conditioning (part 1)
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats

1 min: Rest

Goal: complete 30 rounds (540 reps).

Rest 5 min between workouts.

Conditioning (part 2)
For time:
• 25 Handstand Push-ups
• 50 Toes-to-bar
• 100 Russian Kettlebell Swings 53/35#
• 50 Toes-to-bar
• 25 Handstand Push-ups

Goal: 16 min.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

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

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW

Weightlifting
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Snatch Grip Pulls
• 3 sets: 3 reps at 75%, 85%, 95% of 1 RM of Snatch

10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk.

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

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

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

Warm-up
• 200 Single Unders

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Conditioning (part 1)
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150. To achieve this, you will need to average 30 wall balls per round.

Rest 5 min between workouts.

Conditioning (part 2)
16 min AMRAP:
• 8 Plate Overhead Lunges 25/15#
• 8 Burpees
• 8 Plate Overhead Lunges 25/15#
• 8 Chest-to-bar Pull-ups

Use a bumper plate for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg. Goal: complete 8 rounds.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

HAPPY NEW YEAR!

Warm-up
• 20 cal Air Bike AFAP

3 rounds:
• 10 m Duck Walk
• 10 Jumping Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.

Back Squat
• 20 reps

Rest 1-2 min between sets.

Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.

Core
3 rounds:
• 10 Barbell Hip Thrusts 95/65#
• 10 GHD Hip Extensions

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose