Lead Programmer

Warmup
• 20 cal Air Bike

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

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

Strength (deload)
Snatch
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

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

Conditioning
5 rounds for time:
• 300 m Row
• 15 Overhead Squats 95/65#

Warmup
• 20 Arm Circles

4 rounds of:
• 20 sec Plank
• 10 sec Rest
• 20 sec Wall Handstand Hold
• 10 sec Rest

3 rounds of:
• 100 m Run
• 10 Wallballs 20/14#

Strength (deload)
Shoulder Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Bench Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core 
8 min Alternating EMOM: 
• Even min: Max Ball Slams 50/30# 
• Odd min: Max Mountain Climbers

Conditioning 
5 rounds for max reps: 
• 50 sec Bench Press 135/95# 
• 10 sec Rest 
• 50 sec One-arm DB Thruster 50/35# 
• 10 sec Rest 
• 50 sec 200 m Run 
• 10 sec Rest 

Warmup
• 40-30-20-10 Double Unders
Rest 10 sec after each set

• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Plyometrics
Powerlifting Jumps
5 attempts of:
• Max Seated Box Jump (height)

5 attempts of:
• Max Barbell Kneeling Jump (weight)

Notes: Seated Box Jumps: start seated with hips slightly below parallel; find max box height. Barbell Kneeling Jump: start with barbell behind the neck, jump from knee to flat ground; find max weight.

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

Warmup
• 20 cal AirBike

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

• 20 PVC Passthroughs
• 20 PVC Thrusters

Strength (deload)
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

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

Core
3 rounds:
• 20 Med Ball Russian Twists 20/14#
• 12 Med Ball Sit-ups 20/14#

Conditioning
10 min AMRAP:
• 4 Power Cleans 165/115#
• 5 Handstand Push-ups
• 6 Toes-to-bar
• 7 Burpees

Warmup
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds with 53/35# Kettlebell:
• 10 One-Legged Deadlift Right Leg
• 10 Sumo Deadlift High Pull
• 10 One-Legged Deadlift Left Leg
• 10 sec Goblet Squat Hold

Strength
Deadlift
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Core
3 rounds:
• 20 GHD Sit-ups
• 30 Flutter Kicks

Conditioning
4 rounds for time:
• 25 cal Row
• 25 Wallballs 20/14#
• 25 Pull-ups

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

• 500 m Row

3 rounds of:
• 8 Jumping Lunges
• 8 Kettlebell Swings 53/35#

Strength
Back Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Weighted Pull-ups
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Conditioning
For time:
• 10 Goblet Squats 53/35#
• 400 m Run
• 20 Goblet Squats
• 300 m Run
• 30 Goblet Squats
• 200 m Run
• 40 Goblet Squats
• 100 m Run

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

Strength
Snatch
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Overhead Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

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

Conditioning
“Amanda” 9-7-5 reps for time of:
• Ring Muscle-up
• Squat Snatch 135/95#

Rest 5 min

9-7-5 reps for time of:
• One-arm DB Power Snatch 70/50#
• Burpee Box Jump 24/20”

Warmup
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 Jumping Jacks
• 20 Walking Lunges steps
• 20 Air Squats
• 20 PVC Passthroughs

Strength
Front Rack Barbell Reverse Lunges
• 4 sets of 10 reps

Work up in weight; try to find a 10 rep max. Rest 2-5 min after each set.

Conditioning
For time:
• 100 Double Unders
• 1,000 m Run
• 100 Double Unders
• 1,000 m Row
• 100 Double Unders

Warmup
• 20 cal Air Bike

3 rounds of:
• 10 Push-ups
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Air Squats

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

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

Core
For time:
• 100 AbMat Sit-ups

Conditioning
12 min AMRAP:
• 9 Burpees
• 12 Push Press 115/95#
• 15 Box Jumps 24/20”

Warmup
2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)

3 rounds:
• 30 Double Unders
• 10 Dumbbell Thruster 25/15# x2

Strength
Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Front Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
21 – 15 – 9 reps:
• V Ups
• Evil Wheels

Conditioning
For time:
• 60 cal Row
• 10 Clean & Jerk 135/95#
• 40 cal Row
• 10 Clean & Jerk 135/95#
• 20 cal Row
• 10 Clean & Jerk 135/95#

Warmup
• 200 m Run
• 200 m Row

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

Then,
• 20 PVC Good Mornings
• 10 GHD Back Extensions
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Deadlift
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Snatch Grip Pulls
• 3 reps @ 85% of Snatch 1RM
• 3 reps @ 95% of Snatch 1RM

Clean Grip Pulls
• 3 reps @ 85% of Clean 1RM
• 3 reps @ 95% of Clean 1RM

Conditioning
15 min AMRAP:
• 3 Deadlifts 135/95#
• 3 Toes-to-bar
• 6 Deadlifts
• 6 Toes-to-bar
• 9 Deadlifts
• 9 Toes-to-bar
… continue pattern until time is up.

Warmup
• 300 m Row

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

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Back Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Weighted Pull-ups
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Core
8 rounds of:
• 10 sec L-Sit Hold
• 10 sec Rest
• 10 sec Straight Body Lever from the Floor
• 10 sec Rest

Conditioning
4 rounds for max reps:
• 40 sec Wallballs 20/14#
• 20 sec Rest
• 40 sec Chest-to-Bar Pull-ups
• 20 sec Rest
• 40 sec Pistols (alternating)
• 20 sec Rest
• 40 sec Kettlebell Swings 53/35#
• 20 sec Rest

Warmup
• 20 cal Air Bike
• 20 Cossack Side Lunges
• 20 Scorpions

3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Handstand Hold
• 20 sec Squat Hold

Strength
WOD 1: Barbell Complex
5 min to find max weight of:
• 1 Clean + 3 Front Squats + 1 Jerk

* Clean can be of any type. Jerk can be of any type. Make as many attempts as you’d like within the 5 minutes to find the heaviest clean + 3 front squats + 1 jerk, all consecutive reps.

5 min Rest before moving on

Conditioning
WOD 2: Every Rep Counts
10 min AMRAP:
• 10 Wallballs 20/14#
• 10 Box Jumps 24/20”
• 10 Deadlifts 185/130#

2 min Rest before moving on

WOD 3: Chipper There & Back
For time:
• 200 m Sprint
• 100 m Farmers Carry 53/35# KBx2
• 50 Double Unders
• 25 Burpees
• 50 Double Unders
• 100 m Farmers Carry
• 200 m Sprint

Warmup
• 400 m Run

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

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

Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Overhead Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
“Nasty Girls” 3 rounds for time:
• 50 Air Squats
• 7 Ring Muscle-ups
• 10 Hang Power Cleans 135/95#

For time:
• 1000 m Row

Warmup
• 100 Double Unders

2 rounds of:
• 15 Arm Circles CW
• 15 Arm Circles CCW
• 15 Band Pull-a-parts
• 15 Band Passthroughs

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

Bench Press
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Core
3 rounds of:
• 10 Toes-to-bar
• 15 Mountain Climbers (L+R=1)
• 20 AbMat Sit-ups

Conditioning
For max reps:
• Tabata Ring Push-ups
• Rest 1 min
• Tabata Pull-ups
• Rest 1 min
• Tabata Burpees

* Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Score for each tabata is lowest number of reps completed in any of the 8 rounds.

Warmup
20 cal Air Bike

2 rounds:
• 10 m Walking Lunges
• 10 m Walking Lunges Backwards
• 10 m Bear Crawl
• 10 m Duck Walk
• 15 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 10 Dumbbell Push Press 25/15#

Strength
Clean & Jerk
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Front Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Conditioning
For time:
• 30 Double Kettlebell Thrusters 53/35#
• 200 m Run
• 20 Double Kettlebell Thrusters
• 400 m Run
• 10 Double Kettlebell Thrusters
• 600 m Run

Warmup
• 400 m Run

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Then,
• 15 Hollow Rocks
• 15 Superman Rocks
• 15 Jumping Jacks
• 15 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Deadlift
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Snatch Grip Pulls
• 5 reps @ 80% of Snatch 1RM
• 5 reps @ 90% of Snatch 1RM

Clean Grip Pulls
• 5 reps @ 80% of Clean 1RM
• 5 reps @ 90% of Clean 1RM

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

Conditioning
15 min AMRAP:
• 21 cal Row
• 15 Wallballs 20/14#
• 9 Deadlifts 225/155#
• 3 Strict Handstand Push-ups

Warmup
50 – 40 – 30 – 20 – 10 unbroken reps:
• Double Unders
• 20 sec Rest

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

3 rounds of:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3-5 min Snatch warmup
3-5 min Clean & Jerk warmup

Strength
Weightlifting Comp Simulation
10 min on the clock:
• 3 attempts at 1RM Snatch

Rest 3 min

10 min on the clock:
• 3 attempts at 1RM Clean & Jerk

Score = weight of best successful Snatch + weight of best successful Clean & Jerk

Conditioning
8 rounds for time:
• 1 Rope Climb 15’
• 50 m Sled Push 90/60#
• 300 m Run
• 50 m Sled Push

For each round, after the rope climb, you will travel a total of 400 meters starting with 50 m sled push, 300 m Run, and finish with 50 m sled push back to the start.

Warmup
• 300 m Row
• 20 Jumping Jacks
• 20 PVC Passthroughs

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Strength
Back Squat
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Weighted Pull-ups
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Core
4 rounds of:
• 30 sec Flutter Kicks
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest

Conditioning
14 min AMRAP:
• 10 Pull-ups
• 12 Kettlebell Lunges (steps) 2×53/35#
• 14 cal Air Bike

Warmup
• 15 cal Air-Bike

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

Then,
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
• 20 PVC Passthroughs
• 20 PVC Overhead Squats

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

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

Core
6 rounds of:
• 20 sec Hollow Body Hold
• 10 sec Rest
• 20 sec Free-standing Handstand Hold
• 10 sec Rest

Conditioning
5 rounds for time:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 50 Double Unders
• 1 min Rest