Lead Programmer

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Front Rack Lunges
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM

50 m Sled Drag
• 4 attempts to find a max weight 50 m sled drag (forward facing)

Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels

Conditioning
For time:
• 100 Double Unders

Then, 10 rounds:
• 10 Dumbbell Power Snatch 50/35#
• 10 Box Jump Overs 24/20”

Then:
• 100 Double Unders

Warm-up
• 400 m Run

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)

Strength
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM

Banded Deadlifts
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM

Conditioning
50-40-30-20-10 reps for time:
• Row (calories)
• Wall Balls 20/14#

Warm-up
3 rounds:
• 50 Single Unders
• 15 Jumping Jacks

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

3 rounds:
• 10 Mountain Climbers
• 10 Ring Rows

Strength
Bench Press + Strict Pull-up
• 5 reps at 55% of 1RM Bench
• 5 reps at 60% of 1RM Bench
• 5 reps at 65% of 1RM Bench

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
9 min AMRAP:
• 3 Bar Muscle-ups
• 6 Hand-release Push-ups
• 9 Sumo Deadlift High Pulls 75/55#

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
14 min E2MOM:
• 1 Power Clean
• 3 Front Squats
• 1 Jerk
Increase weight to finish heavy

Conditioning
5 rounds for max reps:
• 15 sec Squat Cleans 135/95#
• 45 sec Rest
• 15 sec Bar-Facing Burpees
• 45 sec Rest
• 15 sec Push Jerks 135/95#
• 45 sec Rest

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

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

Strength
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM

Overhead Squat w/ 3 sec pause in bottom
• 3 reps at 55% of 1RM
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

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

Warm-up
• Tabata Air Bike

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

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 Straddle Stretch

Strength
Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Conditioning
“JBo”
28 min AMRAP:
• 9 Overhead Squats 115/75#
• 1 Legless Rope Climb 15’ (start seated)
• 12 Bench Presses 115/75#

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
5 rounds for time:
• 5 Power Snatch 135/95#
• 30 Wall Balls 20/14#

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Bear Crawl
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold

Strength
Clean & Jerk (Test for 1RM)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Core
2 rounds:
• 60 sec Plank
• 50 Flutter Kicks
• 40 AbMat Sit-ups
• 30 GHD Hip Extensions
• 20 Evil Wheels
• 10 Strict Toes-to-bar

Conditioning
 For time:
• 100 m Row
• 1 min Rest
• 200 m Row
• 2 min Rest
• 300 m Row
• 3 min Rest
• 400 m Row
• 4 min Rest
• 500 m Row

Warm-up
3 rounds:
• 30 Single Unders
• 10 Air Squats

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

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
3 rounds for time:
• 10 Front Rack Lunges 135/95#
• 20 Deadlifts 135/95#
• 100 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 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

Strength
Snatch (Test for 1RM)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Pull-ups
• 6 Thrusters 95/65#
• 6 Pull-ups
• 9 Thrusters 95/65#
• 9  Pull-ups
Continue the pattern until time.

Warm-up
2 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

3 rounds:
• 10 Jumping Jacks
• 5 Inch Worm Push-ups

Strength
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 Deadlifts BW / 70% BW

BW = bodyweight; weight of bar

Conditioning
10 rounds for time:
• 2 Ring Muscle Ups
• 15 Wall Balls 20/14#

Warm-up
• 400 m Run

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)

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Conditioning
50-40-30-20-10 reps for time:
• Kettlebell Swings 53/35#
• AbMat Sit-ups

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean

Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
3 rounds for time:
• 10 Squat Snatches 95/65#
• 10 Burpee Box Jump Overs 24/20”

Warm-up
• 300 m Row

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

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

Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
For time:
• 100 Toes-to-bar

Each time the athlete comes off the bar:
• 10 calorie Row

Warm-up
• 200 Single Unders

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch

Core
4 rounds:
• 30 sec Handstand Hold
• 30 sec Rest
• 30 sec L-sit
• 30 sec Rest

Conditioning
21-15-9 reps for time:
• Handstand Push-ups
• Power Cleans 115/75#
• 400 m Run

Warm-up
3 rounds:
• 10 Jumping Lunges
• 10 Air Squats

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

Strength
8 min E2MOM:
• 1 Power Snatch
• 1 Snatch Balance
• 2 OHS

8 min E2MOM:
• 3 Thrusters

Barbells start from the ground. Increase weight each set to finish as heavy as possible.

Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups

Conditioning
6 min AMRAP:
• 9 Thrusters 95/75#
• 3 Bar Muscle Ups

4 min Rest

6 min AMRAP:
• 9 Overhead Squats 95/75#
• 3 Chest-to-bar Pull-ups

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Squat Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
10 rounds for time:
• 30 Double Unders
• 3 Deadlifts 315/205#

Warm-up
• 400 m Run

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

2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 10 Deadlifts BW

Conditioning
15 min AMRAP:
• 3 Power Cleans 135/95#
• 3 Front Squats 135/95#
• 3 Push Jerks 135/95#
• 300 m Row

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Conditioning
21-15-9 reps for time:
• AbMat Sit-ups
• Power Snatch 95/65#
• Bar-Facing Burpees

Warm-up
• 20 cal Air Bike

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds of:
• 10 Jumping Lunges
• 10 PVC Passthroughs

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Conditioning
“Murph”
For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.