Lead Programmer

Warm-up
• 300 m Row

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

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

Strength
Back Squat (Smolov Jr. 1.2)
• 7 sets: 5 reps at 75%

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

Conditioning
3 rounds for time:
• 15 Handstand Push-ups
• 15 Power Cleans 135/95#
• 400 m Run

Warm-up
• 400 m Run

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

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press
• 3 sets: 5 reps AHAP

Conditioning
4 rounds for max reps:
• 60 sec Chest-to-bar Pull-ups
• 30 sec Rest
• 60 sec Wall Balls 20/14#
• 30 sec Rest
• 60 sec Burpees (to 6” target)
• 30 sec Rest

Warm-up
• 200 Single Unders

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
• 5 sets: 1 rep AHAP

Back Squat (Smolov Jr. 1.1)
• 6 sets: 6 reps at 70%

Conditioning
27-21-15-9 reps for time:
• Kettlebell Swings 70/53#
• Row calories

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

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

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

Strength
Thruster (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Conditioning
“Daniel”
For time:
• 50 Pull-ups
• 400 m Run
• 21 Thrusters 95/65#
• 800 m Run
• 21 Thrusters 95/65#
• 400 m Run
• 50 Pull-ups

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings

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

Strength
Deadlift (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

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
• 15 sec Rest

Conditioning
30-20-10 reps for time:
• Deadlifts 115/75#
• Push Presses 115/75#
• Double Unders

Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions

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

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

Strength
Weighted Pull-ups (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions

Conditioning
“Three Wise Men”

“Jeremy Wise” 4 min AMRAP:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

“Ben Wise” 4 min AMRAP:
• 10 Power Cleans 135/95#
• 20 Pull-ups

“Beau Wise” 4 min AMRAP:
• 15 Box Jump Overs 24/20”
• 30 Wall Balls 20/14#

Rest 2 min between each AMRAP. Score is total reps.

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#

Strength
Bench Press (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Conditioning
5 rounds for max reps:
• 20 calorie Row
• Max Unbroken Bench Press 135/95#

Not for time. Score is total number of bench press reps. Play it safe, have a spotter.

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:
• 6 Jumping Lunges
• 6 Air Squats

Strength
Back Squat (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

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

Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squats 95/65#
• Toes-to-Bar

Continue the +2 rep pattern until time runs out. Score is total reps completed.

Warm-up
• 300 m Row

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

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

Strength
Front Squat (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Conditioning
5 min AMRAP:
• 10 Power Snatches 75/55#
• 10 Burpees

2 min Rest

5 min AMRAP:
• 10 Thrusters 75/55#
• 10 Pull-ups

2 min Rest

5 min AMRAP:
• 10 AbMat Sit-ups
• 10 Push-ups
• 10 Air Squats

Warm-up
• 400 m Run

• 20 Walking Lunges
• 20 Jumping Jacks
• 20 PVC Passthroughs

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

Strength
Shoulder Press (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
For time:
• 50 Wall Balls 20/14#
• 25 Box Jump Overs 24/20”
• 10 Ring Muscle Ups
• 25 Box Jump Overs 24/20”
• 50 Wall Balls 20/14#

Warm-up
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Strength
Clean & Jerk (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Core
4 rounds:
• 20 Seal Walk (steps)
• 10 Evil Wheels

Conditioning
27-21-15-9 reps for time:
• Front Squats 95/65#
• Row (calories)

Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

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

Strength
Overhead Squat (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Conditioning
“Strict Nicole”
20 min AMRAP:
• Max Unbroken Strict Pull-ups
• 400 m Run

Score is total number of strict pull-ups

Warm-up
• 300 m Row

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
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
Snatch (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Core
8 rounds of:
• 15 sec AbMat Sit-ups
• 15 sec Plank on Elbows

Conditioning
“14.1 Open Workout”
10 min AMRAP:
• 30 Double Unders
• 15 Power Snatches 75/55#

HAPPY HALLOWEEN!

Warm-up
• 300 m Row

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

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

Strength
Cluster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
For time:
• 31 Box Jumps 24/20”
• 31 Jumping Pull-ups
• 31 Kettlebell Swings 53/35#
• 31 Walking Lunges
• 31 Knees to Elbows
• 31 Push Press 45/25#
• 31 GHD Hip Extensions
• 31 Wall Balls 20/14#
• 31 Burpees
• 31 Double Unders

Warm-up
• Tabata Air Bike
• 20 PVC Passthroughs

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Arm Circles
• 30 sec Scorpions

2 rounds:
• 12 Incline DB Bench Press 30/20#
• 12 Bent-over Rows 95/65#

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
25-20-15-10-5 reps for time:
• Chest-to-bar Pull-ups
• Shoulder to Overhead 95/65#

Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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

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

Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 Lying Leg Raises

Conditioning
12 min AMRAP:
• 20 calorie Row
• 10 Burpees over Erg

Warm-up
• 300 m Row

2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats

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

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
5 rounds for time:
• 50 Double Unders
• 15 Toes-to-Bar
• 5 Power Snatches 135/95#
• 1 min Rest

Warm-up
4 rounds:
• 25 Double Unders
• 10 PVC Overhead Squats

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

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
5 rounds of:
• 4 Rolling Pistols (alternate legs)
• 8 Hollow Body Rock

Conditioning
21-15-9-15-21 reps for time:
• Wall Balls 20/14#
• Box Jumps 24/20”
• Push-ups

Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 20 PVC Overhead Squats

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

Strength
5 attempts at Snatch Complex Max
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat

5 attempts at Clean Complex Max
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)

Conditioning
10 rounds for time:
• 10 cal Air Bike
• 3 Bar Muscle Ups

10 min Rest

10 rounds for time:
• 10 cal Row
• 5 GHD Sit-ups

Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#

Strength
Bench Press
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Weighted Pull-ups
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Core
30-20-10 reps:
• Lying Leg Raises
• Mountain Climbers

Conditioning
8 min AMRAP:
• 9 Handstand Push-ups
• 12 Sumo Deadlift High Pull 95/65#
• 15 Lateral Burpees over Bar