Lead Programmer

Warm-up
4 rounds:
• 100 m Run
• 5 Air Squats

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

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

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

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

Conditioning
7 min AMRAP:
• 7 Power Cleans 115/75#
• 7 Toes-to-bar

Warm-up
• 400 m Run

3 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
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

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

Accessory
12-10-8-6 reps:
• Standing Dumbbell Press
• Front Dumbbell Raise

12-10-8-6 reps:
• Side Lateral Raise
• Upright Barbell Row

Conditioning
5 rounds for time:
• 10 cal Row
• 10 Dumbbell (2) Thrusters 35/20#
• 10 cal Row
• 10 Chest-to-bar 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:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

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

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

Conditioning
21-15-9 reps for time:
• Hang Power Snatch 95/65#
• Overhead Squat 95/65#
• Burpees Over Bar

Warm-up
• Reverse Tabata Air Bike

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

3 rounds:
• 5 Burpees
• 5 Jumping Jacks
• 5 Air Squats

Strength
Find 1 Rep Max Thruster:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Conditioning
For time:
• 150 Wall Balls 20/14#

Each time the ball drops or is held longer than 2 seconds, athlete must perform:
• 100 m Kettlebell (2) Farmer’s Walk 53/35#

Warm-up
• 400 m Run

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

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Good Mornings

Strength
Find 1 Rep Max Deadlift:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups

Conditioning
10 min AMRAP:
• 15 Deadlifts 185/135#
• 15 Box Jumps 24/20”

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
• 1 min Goblet Squat Hold

Strength
Find 1 Rep Max Back Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Conditioning
27-21-15-9 reps for time:
• Kettlebell Swings 53/35#
• Front Squats 95/65#

No rack; fronts squats start from the floor.

Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength
Find 1 Rep Max Weighted Pull-ups:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
3 rounds for time:
• 400 m Run
• 40 Double Unders
• 20 Pull-ups

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
Find 1 Rep Max Bench Press:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

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

Repeat from 11/10/15. Not for time. Score is total number of bench press reps.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

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
16 min E2MOM:
• 3 Back Squats + 1 Front Squat

Increase weight to finish heavy

Conditioning
8 rounds for max reps:
• 20 sec AirBike calories
• 10 sec Rest
• 20 sec Wall Balls 20/14#
• 10 sec Rest
• 20 sec Chest-to-bar Pull-ups
• 10 sec Rest
• 20 sec Deadlifts 225/155#
• 10 sec Rest

Warm-up
• Tabata Row (calories)

• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

3 rounds:
• 10 Push-ups
• 10 DB Push Press

Strength
Find 1 Rep Max Shoulder Press:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Conditioning
3-6-9-12-15 reps for time:
• Clean & Jerk 135/95#
• Bar-facing Burpees

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
Find 1 Rep Max Clean & Jerk:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

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

Conditioning
For time:
• 400 m Run

Then, 40-30-20-10 reps:
• Medicine Ball Cleans 20/14#
• Box Jump Overs 24/20”

Then:
• 400 m Run

Warm-up
• 400 m Run

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 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers

Strength
Find 1 Rep Max Overhead Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Conditioning
“Nate”
20 min AMRAP:
• 2 Muscle Ups
• 4 Handstand Push-ups
• 8 Kettlebell Swings 70/53#

Warm-up
• 20 cal Air Bike

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
Find 1 Rep Max Snatch:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

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

Conditioning
3 rounds for time:
• 500 m Row
• 10 Squat Snatch 95/65#
• 100 Double Unders

Warm-up
• 500 m Row

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat

5 sets of Clean Complex:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)

Increase weight to finish heavy.

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

Warm-up
• 20 cal Air Bike

• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions

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

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Conditioning
5 rounds for time:
• 10 Toes-to-Bar
• 20 OH Walking Lunges 45/25# plate
• 400 m Run

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 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
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

This is the second test for 1RM as written in the 7/13 squat program. Rest 2 minutes between each set.

Conditioning
3 rounds for time:
• 15 cal Row
• 15 One-arm Overhead Squat 35/20# Right
• 15 cal Row
• 15 One-arm Overhead Squat 35/20# Left

Warm-up
• 500 m Row

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

2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#

Strength
Snatch
• 3 reps @ 50%
• 3 reps @ 60%
• 2 reps @ 70%
• 2 reps @ 80%

Clean & Jerk
• 3 reps @ 50%
• 3 reps @ 60%
• 2 reps @ 70%
• 2 reps @ 80%

Conditioning
9 min AMRAP:
• 9 Deadlifts 155/105#
• 6 Power Cleans 155/105#
• 3 Handstand Push-ups

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
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

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.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

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

Strength
Alternate between:
• 10-8-6-4-2 Bench Press
• 2-4-6-8-10 Deadlifts

Start light and increase to heavy with Bench Press. Start heavy and decrease to light with Deadlifts. Suggestion: 45%-85% Bench, 85%-45% Deads. Use best judgment. Warmup before starting.

Conditioning
“Wood”
5 rounds for time of:
• 400 m Run
• 10 Burpee Box Jumps 24/20”
• 10 Sumo Deadlift High Pull 95/65#
• 10 Thrusters 95/65#
• 1 min Rest

Post total time to comments.

Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 Scorpions

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

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

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

Conditioning
For time:
• 20 Overhead Squats 95/65#
• 100 Double Unders
• 15 Overhead Squats 95/65#
• 75 Double Unders
• 10 Overhead Squats 95/65#
• 50 Double Unders