Lead Programmer

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

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

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

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
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM

Conditioning
3 rounds for time:
• 500 m Row
• 30 Wall Balls 20/14#
• 10 Burpee Pull-ups

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:
• 10 MedBall Lateral Jump Overs 20/14#
• 10 Wall Balls 20/14#

Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
“DT”
5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Warm-up
• Tabata Air Bike

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

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

Strength
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Conditioning
For max reps:
• Tabata Kettlebell Swings 53/35#
• Tabata Toes to Bar
• Tabata Sumo Deadlift High Pulls 75/55#
• Tabata Push Press 75/55#

Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas.

Warm-up
• 400 m Run

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

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Behind the Neck Push Presses +
3 Overhead Squats
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning
5 rounds for time:
• 60 Double Unders
• 15 Overhead Squats 95/65#

Warm-up
• Tabata Air Bike

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

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
9 min:
• 1RM Hang Snatch

3 min Rest

9 min:
• 1RM Hang Clean

Core
• Tabata Plank Hold

Conditioning
5 rounds for time:
• 10 Bench Press 135/95#
• 10 Power Cleans 135/95#
• 10 Pull-ups

Warm-up
• 200 Single Unders

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

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

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
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM

Conditioning
15 min AMRAP:
• 15 calorie Row
• 15 Thrusters 95/65#
• 15 Burpees over Rower

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#

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM

Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 85% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
For time:
• 1 Bar Muscle Up *
• 100 Box Jump Overs 24/20”
• 100 Wall Balls 20/14#

*Every minute on the minute, perform 1 Bar Muscle Up. Set clock to beep every minute.

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
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

Conditioning
5 rounds for time:
• 10 Deadlifts *
• 10 Ring Dips
• 400 m Run

Deadlifts increase each round:
Men: 135, 185, 225, 275, 315#
Women: 95, 135, 155, 185, 205#

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 reps at 95% of 1RM Snatch
• 1 reps at 100% of 1RM Snatch

Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Dumbbell Power Snatch 50/35#
• Chest-to-bar Pull-ups

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
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Conditioning
For time:
• 800 m Row
• 50 AbMat Sit-ups
• 50 Kettlebell Swings 53/35#
• 100 Double Unders
• 50 Kettlebell Swings 53/35#
• 50 AbMat Sit-ups
• 800 m Row

Warm-up
• 300 m Row

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

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

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

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

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
4 rounds for max reps:
3 min AMRAP:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Wall Balls 20/14#
1 min: Rest

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
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

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

Core
2 rounds:
• 25 Bench Knee Raises
• 25 GHD Sit-ups

Conditioning
5 rounds for time:
• 10 Thrusters 115/85#
• 10 Box Jumps 24/20”

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 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

Strength
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
25-20-15-10 reps for time:
• Row (calories)
• Power Snatch 75/55#
• Bar-Facing Burpees

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose 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
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

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

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
10 min AMRAP:
• 10 Pull-ups
• 10 Front Squats 95/65#
• 10 Toes to Bar
• 10 Push Presses 95/65#

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

3 rounds:
• 20 sec  Arm Circles CW
• 20 sec  Arm Circles CCW
• 20 sec Mountain Climbers
• 20 sec Standing Toe Touch Hold

Strength
10-8-6-4-2 reps:
• Bench Press
• Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Core
3 rounds:
• 10 GHD Sit-ups
• 20 Sit-up to Pike

Conditioning
3 rounds for time:
• 3 Rope Climbs 15’
• 30 Dumbbell Deadlifts 50/35#
• 30 Push-ups
• 30 Walking DB Lunges 50/35#
• 30 Air Squats

Warm-up
• 400 m Run

3 rounds:
• 5 Candlesticks
• 10 Air Squats

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

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

Core
• Tabata Flutter Kicks

Conditioning
12 min AMRAP:
• 2 Hang Power Cleans 155/105#
• 20 Double Unders
• 4 Hang Power Cleans 155/105#
• 40 Double Unders
• 6 Hang Power Cleans 155/105#
• 60 Double Unders

… continue pattern until time.

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

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

Strength
Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Core
5 rounds:
• 5 Strict Toes-to-bar
• 10 Good Mornings 45/35#

Conditioning
For time:
• 3-6-9-6-3 Bar Muscle-ups
• 6-12-18-12-6 Push Jerks 115/85#

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

Conditioning
15 min AMRAP:
• 5 Front Squats 135/95#
• 10 Box Jumps 30/24”
• 15 calorie Row

Barbell starts from the floor.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

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

Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec AbMat Sit-ups
• 10 sec Rest

Conditioning
2 rounds for time:
• 20 Overhead Squats 95/65#
• 20 Pull-ups
• 20 Wall Balls 20/14#
• 20 Burpees

Rest day… APRIL FOOLS!

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
Bench Press + Pendlay Rows
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Use 2 bars. Perform bench press reps at indicated percentage, then immediately perform same number of barbell rows at a preferred weight.

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

Conditioning
5 rounds for time:
• 10 Deadlifts 225/155#
• 60 Double Unders
• 100 m Farmer’s Walk 53/35#