Lead Programmer

Warm-up
• 400 m Run

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Conditioning (part 1)
9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Hand-Release Push-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Hand-Release Push-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Hand-Release Push-ups

… continue +3 rep pattern until time. Goal: round of 18.

Rest 5 min between workouts.

Conditioning (part 2)
5 rounds for time:
• 15 Deadlifts 115/75#
• 10 Toes-to-bar
• 5 Strict Pull-ups

Goal: 9 min.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Hold from Bar
• 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 Child’s Pose

Warm-up
• Tabata Air Bike

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

Strength
Week 13/16: Inverted Juggernaut Method
Bench Press
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

Back Squat
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 5) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec MedBall Sit-ups
• 10 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
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

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

Strength
Week 12/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

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

Goal: 25 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
• Tabata Air Bike

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

Conditioning (part 1)
For time:
• 50 Double Unders
• 25 Power Snatches 95/65#
• 25 Box Jump Overs 24/20”
• 100 Double Unders
• 25 Box Jump Overs 24/20”
• 25 Power Snatches 95/65#
• 50 Double Unders

Goal: 15 min.

Rest 5 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#

Barbell starts from the ground. Goal: complete 5 rounds.

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

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
• 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)

Weightlifting
Snatch
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex

Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch. Rest 2 minutes between sets.

Clean & Jerks
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

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

Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM clean. Rest 2 minutes between sets.

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 m Row
• 200 m Run

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

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Conditioning (part 1)
10 min AMRAP:
• 2 Hang Squat Cleans 65/45#
• 2 Pull-ups
• 4 Hang Squat Cleans 65/45#
• 4 Pull-ups
• 6 Hang Squat Cleans 65/45#
• 6 Pull-ups
… continue pattern until time. Goal: round of 14.

Rest 5 min between workouts.

Conditioning (part 2)
7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#

Goal: 70.

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

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
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Week 12/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Back Squat
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
2 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises

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

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Week 11/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator­­­­­­­

Conditioning
“Cardio Complex”
For time:
• 1,000 m Row
• 1 mile Assault Air Bike
• 200 Single-Unders

• 750 m Row
• 0.8 mile Assault Air Bike
• 150 Single-Unders

• 500 m Row
• 0.6 mile Assault Air Bike
• 100 Single-Unders

Goal:25 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

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

3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges

Conditioning (part 1)
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#

Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time. Goal: 15 min.

Rest 5 min between workouts.

Conditioning (part 2)
10 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#

Goal: 10 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

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Weightlifting.
Snatch
• 5 reps at 50% 1RM
• 3 reps at 60% 1RM
• 2 reps at 65% 1RM
• 1 rep at 70% 1RM
• 1 rep at 75% 1RM
• AMRAP at 80% 1RM

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch.

Clean & Jerks
• 5 reps at 50% 1RM
• 3 reps at 60% 1RM
• 2 reps at 65% 1RM
• 1 rep at 70% 1RM
• 1 rep at 75% 1RM
• AMRAP at 80% 1RM

10 min E2MOM:
• 2 Power Cleans
• 2 Front Squats
• 1 Jerk

Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM c&j.

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
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

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

Conditioning (part 1)
2 rounds for time:
• 1,000 m Row
• 50 Push Presses 75/55#
• 30 Pull-ups

Goal: 20 min.

Conditioning (part 2)
10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up. Goal: complete round of 8.

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
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Week 11/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 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
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

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

Strength
Week 10/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

Deadlift
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
Every 90 sec for 8 rounds:
• 3 Bench Press BW / 0.7xBW
• 3 Deadlifts 1.5xBW / BW
• Max Box Jumps 24/20”

Within 90 seconds, perform 3 bench presses (with bodyweight for men / 70% of bodyweight for women on the bar), 3 deadlifts (with 150% of bodyweight for men / bodyweight for women on the bar) and then as many box jumps as possible. Repeat for a total of 8 rounds. Score is number of box jumps completed. Goal: 120.

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
• 150 m Row
• 150 m Ski Erg

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

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Conditioning (part 1)
40-30-20-10 reps for time:
• Russian Kettlebell Swings 53/35#
• Kettlebell Goblet Lunge 53/35#
• Run 400-300-200-100 m

Goal: 16 min.

Rest 5 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 20 Wall Balls 20/14#
• 20 calorie Row
• 30 Wall Balls 20/14#
• 30 calorie Row

Continue pattern until time is up. Goal: round of 30.

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

Core
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
• Tabata Air Bike

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

2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Weightlifting
Snatch
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max.

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 rep at 95% of 1RM Snatch

Clean & Jerks
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean

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 Jumping Jacks
• 10 Mountain Climbers

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

Conditioning (part 1)
“Death by” EMOM as long as possible:
• Power Cleans 115/75#
• Chest-to-Bar Pull-ups

Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round. Goal: complete 7 rounds.

Rest 5 min between workouts.

Conditioning (part 2)
3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 1 min: Rest
• 1 min: Row (calories)
• 1 min: Rest

Goal: 120 reps/cals.

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

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
3 rounds:
• 30 Double Unders
• 10 Push-ups

3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Week 10/16: Inverted Juggernaut Method
Bench Press
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

Back Squat
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
3 rounds:
• 10 Evil Wheels
• 10 GHD 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
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Week 9/16: Inverted Juggernaut Method
Shoulder Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

Deadlift
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
20 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#

Goal: 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

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

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

Conditioning (part 1)
30-20-10 reps for time:
• Overhead Squats 95/65#
• Toes-to-bar

Then immediately into,
15-10-5 reps:
• Power Snatches 95/65#
• Burpees bar-facing

Score is total time. Goal: 16 min.

Rest 5 min between workouts.

Conditioning (part 2)
For time:
• 160 Double Unders

Then, 6 rounds:
• 8 Deadlifts 225/155#
• 8 Strict Pull-ups

Then:
• 160 Double Unders

Goal: 15 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 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2 rounds:
• 15 sec Arm Circles Forward
• 15 sec Arm Circles Backwards
• 15 sec Arm Hugs
• 15 sec Alternating Arm Swings
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Weightlifting.
Snatch
• 5 sets of 5 reps at 70% T1RM
• 1 set of 5+ reps at 70% T1RM

T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max.

10 min E2MOM:
• 3 Snatch Presses
• 3 Overhead Squats

Recommended: 40% 1RM

Clean & Jerks
• 5 sets of 5 reps at 70% T1RM
• 1 set of 5+ reps at 70% T1RM

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *

* Increase weight by 10% each round.

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