Warm-up
• Tabata Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

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

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

3-position Cleans (hip/knee/floor)
• 5 sets of the complex

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

10 min E2MOM:
• 1 Clean & Jerk

Core
 Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

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
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats

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

Conditioning (part 1)
10 min AMRAP:
• 2 Dumbbell Hang Cleans 30/20#
• 2 Burpee Box Jumps 24/20”
• 4 Dumbbell Hang Cleans 30/20#
• 4 Burpee Box Jumps 24/20”
• 6 Dumbbell Hang Cleans 30/20#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.

The dumbbell hang clean is with two (2) dumbbells and into a full squat. Goal: complete the round of 14.

Conditioning (part 2)
3 rounds for time:
• 20 Power Snatches 95/65#
• 20 Sumo Deadlift High Pull 95/65#
• 20 Toes-to-bar

Goal: 14-16 min.

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

3 rounds:
• 20 Side to Side Jumps
• 5 Inch Worm Push-ups

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

Strength
Week 9/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 10 Dips

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

Back Squat
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM

Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest

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

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

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

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

Strength
8 min E2MOM:
• 8-6-4-2 Shoulder Press

Rest 2 min

8 min E2MOM:
• 8-6-4-2 Deadlifts

Increase weight each set.  Recommended percentages: 60-70-80-90% of 1RMs

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

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

Goal: 8-10 min. To achieve this, you’ll need to average 2:40 – 3:20 per round. If you’re unable to run, substitute the 400 m run with 500/400 m row, 25/20 cal air bike, or 25 burpees.

Cool-down
2 min:
• easy Air Bike

2 rounds:
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest

Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

Conditioning (part 2)
3 rounds for time:
• 75 Double Unders
• 50 Wall Balls 20/14#
• 25 calorie Row

Goal: 18 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
• 300 m Row

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

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

Weightlifting
10 min E2MOM:
• 3 Snatch

Squat Snatch. Start with 50% of 1RM and increase by 10% each round to finish around 90%.

8 min E2MOM:
• 2 Hang Power Snatches

Recommended weight is 70% 1RM Snatch.

Cleans
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Jerks
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 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 Reclining Butterfly Pose

Warm-up
• 100 Single Unders
• 50 Double Unders

3 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 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
For time:
• 25 Chest-to-Bar Pull-ups
• 50 Overhead Squats 115/75#
• 25 Chest-to-Bar Pull-ups

Goal: 5-7 min.

Conditioning (part 2)
6 rounds for max reps:
• 30 sec Toes-to-bar
• 10 sec Rest
• 30 sec Power Cleans 95/65#
• 10 sec Rest
• 30 sec Burpees bar-facing
• 10 sec Rest

Goal: 180 reps. To achieve this, average 30 reps per round (10 reps per movement for each 30 seconds).

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 Child’s Pose

Warm-up
• 20 cal Air Bike

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

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

Strength
Week 8/18: 5/3/1 EMOM
Bench Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Strict Pull-ups + Weighted Dips
• 5 reps of each
• 5 reps of each
• 5 reps of each

10 min E2MOM:
• 3 Front Squats
• 3 Back Squat

Using one barbell on the rack, start with 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

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
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 5 PVC Passthroughs
• 5 PVC Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges

Strength
Shoulder Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Deadlifts
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Conditioning
20 min AMRAP:
• 20 Overhead Walking Lunges 45/35#
• 20 No Push-up Burpees
• 400 m Run

For the lunges, you can use a barbell or plate overhead. For the burpees, you do not need to include the push-up portion, simply squat down into a straight arm plank and then back up, no jump clap at the top, just completely straight up and down, feet remaining on the ground and back down.

Goal: complete 5 rounds. To achieve this, you’ll need to complete each round in 4 minutes.

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

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

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

Conditioning (part 1)
40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#

Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 21 Squat Cleans 115/75#
• 42 AbMat Sit-ups
• 15 Squat Cleans 115/75#
• 30 AbMat Sit-ups
• 9 Squat Cleans 115/75#
• 18 AbMat Sit-ups

Goal: 8 min.

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

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
• 200 Single Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

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

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

10 min E2MOM:
• 3 Clean & Jerks

Start with 40% of 1RM for clean & jerks and increase by 10% each round to finish around 80%.

Core
21-15-9 reps:
• Sit-up to Pike
• Hollow Body Rocks

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

2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

Warm-up
• 300 m Row

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

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

Conditioning (part 1)
10 rounds for time:
• 10 Thrusters 75/55#
• 30 Double Unders

Goal: 13 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
14 min AMRAP:
• 14 cal Row
• 14 Kettlebell Snatch 53/35#
• 14 Chest-to-bar Pull-ups

Alternate arms as desired for the KB Snatches. Goal: complete 4 rounds. To achieve this, you’ll need to complete each round in under 3 min 30 sec.

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
• Tabata Air Bike

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows

Strength
Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows

Start with 50% of 1RM and increase by 5% each round to finish around 70%.

Back Squat
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Core
3 rounds:
• 10 GHD Sit-ups
• 20 Mountain Climbers

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
• 200 Single Unders

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

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts

Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

Conditioning
For time:
• 60 cal Air Bike
• 50 Air Squats
• 40 cal Air Bike
• 30 Push-ups
• 20 cal Air Bike
• 10 Pull-ups

Goal: 10-12 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
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats

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)
For time:
• 10 Overhead Squats 135/95#
• 50 Double Unders
• 8 Overhead Squats 135/95#
• 50 Double Unders
• 6 Overhead Squats 135/95#
• 50 Double Unders
• 4 Overhead Squats 135/95#
• 50 Double Unders
• 2 Overhead Squats 135/95#
• 50 Double Unders

Goal: 5-7 min.

Conditioning (part 2)
2 rounds for time:
• 500 m Row
• 25 Front Squats 135/95#
• 25 Burpees over Rower

Goal: 12-14 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
• 20 cal Air Bike

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

Weightlifting
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Start with 40% of 1RM for snatch and increase by 10% each round to finish around 80%.

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Hang Cleans
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

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
• 300 m Row

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

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

Conditioning (part 1)
21-15-9 reps for time:
• Clusters 95/65#
• Chest-to-bar Pull-ups

Goal: 8-9 min.

Conditioning (part 2)
16 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#

Goal: 18 rounds (252 reps). To achieve this, you’ll need to finish each round 53 seconds or faster.

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 Child’s Pose

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Week 6/18: 5/3/1 EMOM
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Weighted Dips
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

10 min Alternating EMOM:
Even min:
• 2 Back Squats
• 2 Front Squats
Odd min: Rest

Use the same weight both back and front squats. Start with 50% of 1RM Front Squats and increase by 10% each round to finish around 90%.

Core
For time:
• 100 AbMat Sit-ups

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:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
Week 5/18: 5/3/1 EMOM
Shoulder Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Deadlifts
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Conditioning
For time:
• 100 Double Unders

Then, 7 rounds:
• 7 Toes to Bar
• 7 Power Snatch 95/65#

 Then:
• 100 Double Unders

Goal: 10-12 min.

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
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

Conditioning (part 2)
5 rounds for time:
• 10 Thrusters 75/55#
• 15 cal Row
• 20 Push-ups

Goal: 10 min.

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