Lead Programmer

Warm-up
• Tabata Row (calories)

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

3 rounds:
• 10 Air Squats
• 10 Mountain Climbers

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

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

Core
21-15-9 reps:
• GHD Hip Extensions
• Weighted AbMat Sit-ups

Conditioning
4 rounds for time:
• 400 m Run
• 20 Burpee Box Jumps 24/20”

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs

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

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

Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

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

Accessory
12-10-8-6 reps:
• Alternating Kettlebell Press
• Kettlebell Sumo High Pull

Conditioning
For time:
• 10 Power Cleans 135/95#
• 25 Toes-to-bar
• 50 Double Unders
• 75 Wall Balls 20/14#
• 50 Double Unders
• 25 Toes-to-bar
• 10 Power Cleans 135/95#

Warm-up
• 400 m Run
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 20 Cossack Side Lunges

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

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

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

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

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
5 rounds for time:
• 15 Pull-ups
• 15 Overhead Squats 95/65#

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

Accessory
3 sets:
• 50 m Sled Drag (forward)
• 50 m Sled Drag (backwards)

Medium weight on the sled, enough to jog.

Conditioning
20 min AMRAP:
• 2 Bar Muscle-ups
• 4 Power Snatches 115/75#
• 6 Squat Cleans 115/75#
• 400 m Run

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

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Accessory
12-10-8-6 reps:
• Barbell Curl
• Lying Triceps Press

Conditioning
21-15-9 reps:
• Hand-release Push-ups
• Deadlifts 225/155#
• Box Jumps 30/24”

Warm-up
3 rounds of:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

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

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
4 rounds:
• 20 Seal Walk steps
• 10 Evil Wheels

Conditioning
10 min AMRAP:
• 5 Pull-ups
• 10 Kettlebell Swings 53/35#
• 15 Kettlebell Goblet Squats 53/35#

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs

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

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

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

Accessory
12-10-8 reps:
• Dumbbell Rear Delt Row
• Side Laterals to Front Raise

Conditioning
3 rounds for time:
• 10 Thrusters 135/95#
• 20 Wall Balls 20/14#
• 50 Double Unders

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

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

• Burgener Warm-Up 45/35#

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
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Dumbbell Snatches 40/25#
• 1 min Rest

Dumbbell snatches are alternating, single-arm, power snatches. Scale as needed.

Warm-up
• 200 m Run
• 200 m Run Backwards

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

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

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

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

Conditioning
“Upside-Down Angie”
For time:
• 100 Air Squats
• 100 AbMat Sit-ups
• 100 Push-ups
• 100 Pull-ups

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

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

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Accessory
12-10-8 reps:
• Reverse Grip Bent-Over Rows
• Hammer Curls

12-10-8 reps:
• Ring Dips
• Dumbbell Kickbacks

Conditioning
12 min AMRAP:
• 50 Double Unders
• 40 Box Jumps 24/20”
• 30 Toes-to-bar
• 20 calorie Row
• 10 Handstand Push-ups

Warm-up
• 400 m Run

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

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

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

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

Core
• Tabata Hollow Rocks

Conditioning
21-15-9 reps for time:
• Power Cleans 135/95#
• Chest-to-bar Pull-ups

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

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

Accessory
12-10-8 reps:
• Seated Barbell Military Press
• Side Lateral Raise

12-10-8 reps:
• Barbell Shrug
• Front Plate Raise

Conditioning
5 rounds for time:
• 20 Wall Balls 20/14#
• 10 Deadlifts 225/155#

HAPPY 4TH OF JULY!

Warm-up
• 300 m Row

2 rounds:
• 10 Scorpions
• 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 Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

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

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

Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#

Conditioning
“Air Force”
For time:
• 20 Thrusters 95/65#
• 20 Sumo Deadlift High Pull 95/65#
• 20 Push Jerks 95/65#
• 20 Overhead Squats 95/65#
• 20 Front Squats 95/65#

Athletes must perform 4 Burpees at the start of the workout and at the top of every minute. Set clock to beep every minute.

Warm-up
• 300 m Row
Try to hit 300 exactly, closest wins

3 rounds:
• 10 m Walking Knee to Chest
• 10 m Walking Figure Four
• 10 m High Kicks
• 10 m Butt Kicks

2 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings
• 10 PVC Jump Squats

Strength
Alternate between:
Back Squat & Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Setup 2 barbells: one racked for squats; one on the ground for deads. Perform 3 squats then 3 deads. Increase weight for the next set and repeat. Not for time. Rest as needed between movements.

Conditioning
25 rounds for time:
• 1 Rope Climb 15’
• 2 Squat Snatches 115/75#
• 3 Burpees

Warm-up
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 100 Single Unders

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

Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Accessory
12-10-8 reps:
• Dumbbell Alternate Bicep Curl
• Wide-Grip Standing Barbell Curl

12-10-8 reps:
• Close-Grip Barbell Bench Press
• Dips

Conditioning
“Tabata This!”
• Tabata Row (calories)
• 1 min Rest
• Tabata Air Squats
• 1 min Rest
• Tabata Pull-ups
• 1 min Rest
• Tabata Push-ups
• 1 min Rest
• Tabata AbMat Sit-ups

A tabata interval is 20 sec of work followed by 10 sec of rest for 8 intervals.
A tabata score is the lowest number of reps/cals performed in any of the 8 intervals.

Warm-up
• 400 m Run

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 Back Squats

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

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

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

Conditioning
5 rounds for time:
• 6 Bar Muscle-ups
• 12 Burpee Box Jump Overs 24/20

Warm-up
• Reverse Tabata Air Bike
• 20 PVC Passthroughs

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 53/35#

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

Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Accessory
12-10-8-6 reps:
• Standing Alternating Dumbbell Press
• Kettlebell Sumo High Pull

12-10-8-6 reps:
• Dumbbell Shrug
• Seated Bent-Over Rear Delt Raise

Conditioning
For time:
• 30-25-20-15-10 Thrusters 75/55#
• 60-50-40-30-20 Double Unders

Warm-up
• 300 m Row

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

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

Strength
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

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

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

Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

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

Conditioning
5 rounds for time:
• 10 Deadlifts 225/155#
• 12 Kettlebell (2) Box Step-ups 35/18#
• 50 Double Unders

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

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

Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

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

Accessory
12-10-8-6 reps:
• Barbell Curl
• Incline Dumbbell Curl

12-10-8-6 reps:
• Lying Triceps Press
• Dumbbell One-Arm Triceps Extension

Conditioning
For time:
• 150 Push-ups

Each failed rep or any pause longer than 2 seconds, athlete must perform:
• 400 m Run