Lead Programmer

Warm-up
• 300 m Row

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

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Conditioning (part 1)
14 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 12 Wall Balls 20/14#
• 12 calorie Row
• 14 Wall Balls 20/14#
• 14 calorie Row

Continue +2 pattern until time is up. Goal: complete the round of 22 reps/cals (224 total reps).

Conditioning (part 2)
30-20-10 reps for time:
• Deadlifts 135/95#
• AbMat Sit-ups

Then, 15-10-5 reps:
• Back Squat 135/95#
• Burpees bar-facing

Use one barbell from the ground for both movements. Goal: 12 min.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

Weightlifting.
Snatch
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

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

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

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

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Warm-up
• 300 m Row

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Conditioning (part 1)
8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders

Goal: 6 rounds.

Conditioning (part 2)
5 rounds for time:
• 200 m Run
• 10 Pull-ups
• 10 Clean & Jerks 115/75#

Goal: 15 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
5 rounds:
• 15 sec Side to Side Jumps
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats

3 rounds:
• 5 sec Plank Hold
• 5 Push-ups
• 10 Dumbbell Thrusters 20/10#

Strength
Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

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

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

Core
• Tabata Hollow Body Hold

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
• 300 m Row

3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Squat Hold
• 20 sec Straddle Stretch

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Shoulder Press
• 3-3-2-2-1-1 Deadlift

Setup 2 bars, one on the rack for press and one on the ground for deads. In the first 90 sec perform 3 shoulder presses and 3 deads. Rest in remaining time. Repeat. Then perform 2 presses and 2 deads.  Repeat. Then perform 1 squat and 1 dead. Repeat. Start with 45% of 1RM and increase by 10% each round to finish around 95%.

Conditioning
“Nancy”
5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#

Goal: sub 15 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Jumping Squats

Conditioning (part 1)
2 rounds for time:
• 500 m Row
• 40 AbMat Sit-ups
• 30 Med-Ball Cleans 20/14#
• 20 Pull-ups
• 10 Bench Press BW/70% BW

BW = bodyweight. Men load barbell to weigh their BW. Women load barbell to 70% of their BW. Goal: 14-15 min.

Rest 5 min between workouts.

Conditioning (part 2)
10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#

Goal: sub 10 min.

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Weightlifting
Snatch Grip Pulls
• 3 reps at 85%
• 3 reps at 95%
• 3 reps at 105% of 1RM

3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

Clean Grip Pulls
• 3 reps at 85%
• 3 reps at 95%
• 3 reps at 105% of 1RM

Clean & Jerks
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 200 Single Unders

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
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups

Goal: 170/150 (100/80 cal row + 70 hspu)

Rest 5 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 10 Dumbbell Snatch 50/30#
• 3 Bar Muscle-ups

DB Snatch uses one dumbbell. Alternate arms as desired. Unable to complete 3 BMU? Sub with 3 CTB Pull-ups + 3 Dips. Goal: complete 10 rounds.

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows

Strength
Week 10/18: 5/3/1 EMOM

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

Weighted Dips
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM 

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats

Setup 1 bar on the rack. In the first 90 sec perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats.  Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Deadlifts
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM

Conditioning
“Tommy Mac”
2 rounds for time:
• 12 Burpees
• 12 Thrusters 115/75#
• 12 Burpees
• 12 Power Snatches 115/75#
• 12 Burpees
• 12 Push Jerks 115/75#
• 12 Burpees
• 12 Hang Squat Cleans 115/75#
• 12 Burpees
• 12 Overhead Squats 115/75#

Goal: Under 20 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold

Conditioning (part 1)
10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#

Goal: 6-8 min.

Rest 5 min between workouts.

Conditioning (part 2)
For time:
• 50 Knees-to-Elbow
• 50 Goblet Squats 70/53#
• 100 Russian Kettlebell Swings 70/53#
• 50 Goblet Squats 70/53#
• 50 Knees-to-Elbow

Goal: Under 20 min.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• Tabata Air Bike

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

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

Weightlifting.
Snatch
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM

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

3-position Cleans (hip/knee/floor)
• 5 sets of the complex

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

10 min E2MOM:
• 1 Clean & Jerk

Core
 Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Warm-up
• 400 m Run

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

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog

Conditioning (part 1)
10 min AMRAP:
• 2 Dumbbell Hang Cleans 30/20#
• 2 Burpee Box Jumps 24/20”
• 4 Dumbbell Hang Cleans 30/20#
• 4 Burpee Box Jumps 24/20”
• 6 Dumbbell Hang Cleans 30/20#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.

The dumbbell hang clean is with two (2) dumbbells and into a full squat. Goal: complete the round of 14.

Conditioning (part 2)
3 rounds for time:
• 20 Power Snatches 95/65#
• 20 Sumo Deadlift High Pull 95/65#
• 20 Toes-to-bar

Goal: 14-16 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 200 Single Unders

3 rounds:
• 20 Side to Side Jumps
• 5 Inch Worm Push-ups

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

Strength
Week 9/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 10 Dips

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

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

Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
• 15 cal Ski Erg
• 15 cal Air Bike

2 rounds:
• 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 Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
8 min E2MOM:
• 8-6-4-2 Shoulder Press

Rest 2 min

8 min E2MOM:
• 8-6-4-2 Deadlifts

Increase weight each set.  Recommended percentages: 60-70-80-90% of 1RMs

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

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

Goal: 8-10 min. To achieve this, you’ll need to average 2:40 – 3:20 per round. If you’re unable to run, substitute the 400 m run with 500/400 m row, 25/20 cal air bike, or 25 burpees.

Cool-down
2 min:
• easy Air Bike

2 rounds:
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

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

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest

Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

Conditioning (part 2)
3 rounds for time:
• 75 Double Unders
• 50 Wall Balls 20/14#
• 25 calorie Row

Goal: 18 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

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

Weightlifting
10 min E2MOM:
• 3 Snatch

Squat Snatch. Start with 50% of 1RM and increase by 10% each round to finish around 90%.

8 min E2MOM:
• 2 Hang Power Snatches

Recommended weight is 70% 1RM Snatch.

Cleans
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Jerks
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Reclining Butterfly Pose

Warm-up
• 100 Single Unders
• 50 Double Unders

3 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 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
For time:
• 25 Chest-to-Bar Pull-ups
• 50 Overhead Squats 115/75#
• 25 Chest-to-Bar Pull-ups

Goal: 5-7 min.

Conditioning (part 2)
6 rounds for max reps:
• 30 sec Toes-to-bar
• 10 sec Rest
• 30 sec Power Cleans 95/65#
• 10 sec Rest
• 30 sec Burpees bar-facing
• 10 sec Rest

Goal: 180 reps. To achieve this, average 30 reps per round (10 reps per movement for each 30 seconds).

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose

Warm-up
• 20 cal Air Bike

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

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

Strength
Week 8/18: 5/3/1 EMOM
Bench Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Strict Pull-ups + Weighted Dips
• 5 reps of each
• 5 reps of each
• 5 reps of each

10 min E2MOM:
• 3 Front Squats
• 3 Back Squat

Using one barbell on the rack, start with 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 5 PVC Passthroughs
• 5 PVC Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges

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

Deadlifts
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Conditioning
20 min AMRAP:
• 20 Overhead Walking Lunges 45/35#
• 20 No Push-up Burpees
• 400 m Run

For the lunges, you can use a barbell or plate overhead. For the burpees, you do not need to include the push-up portion, simply squat down into a straight arm plank and then back up, no jump clap at the top, just completely straight up and down, feet remaining on the ground and back down.

Goal: complete 5 rounds. To achieve this, you’ll need to complete each round in 4 minutes.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Corpse Pose