Lead Programmer Warm-up
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Mountain Climbers
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Core
20-15-10-5 reps:
• Hollow Body Rocks
• Good Mornings 95/65#
Conditioning
3 rounds for time:
• 15 Deadlifts 225/155#
• 50 Wall Balls 20/14#
• 100 Double Unders
Goal: 20 min.
Warm-up
• 400 m Run
3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#
Weightlifting
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 50% of 1RM Snatch
• 2 reps at 65% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean
Optional Conditioning
For max calories:
• Tabata AirBike
A tabata is 20 seconds of work, 10 seconds of rest for 8 rounds.
Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 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
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning (part 1)
For time, partitioned any way:
• 100 Overhead Squats 75/55#
• 50 Bar Facing Burpees
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
20 min AMRAP:
• 300 m Row
• 20 Push-ups
• 10 Pull-ups
Goal: 7 rounds.
Warm-up
• 20 cal Air Bike
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
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Week 11 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Rest 1-2 min between sets.
Warm-up
• 400 m Run
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Core
3 rounds:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#
Conditioning
20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Kettlebell Swings 53/35#
• 20 Double Unders
Goal: 10 rounds.
Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning (part 1)
3 rounds for time:
• 10 Power Snatches 115/75#
• 10 Bar-Facing Burpees
• 10 Bar Muscle Ups
• 10 Burpees to Target (pull-up bar)
Goal: 15 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
30-20-10 reps for time:
• Jumping Lunges
• Squat Cleans 75/55#
• Dead Hang Hold (sec)
Each jumping lunge step counts as 1 rep. For each round of dead hang holds, accumulate the total number of seconds from the dead hang (bottom of pull-up) position. Goal: 8 min.
Warm-up
• 300 m Row
• 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
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM
Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM
Optional Conditioning
For time:
• 2,000 m Row
Goal: sub 8 min.
Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Conditioning (part 1)
8 rounds for time:
• 12/10 AirBike calories
• 10 Toes to Bar
Goal: 13 min.
Rest 5 min between workouts.
Conditioning (part 2)
10 min Alternating EMOM:
• Even Min: 200 m Sprint
• Odd Min: Max Wall Balls 20/14#
Start by sprinting 200 meters, rest in the remaining time. At 1:00 perform as many wall balls within the minute. Repeat until 10:00. Score is total number of wall balls. Goal: 125.
Warm-up
• 100 Single Unders (clockwise)
• 100 Single Unders (counter-clockwise)
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
Week 10 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Incline DB Bench Press
• 8 reps at 50% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM
Bent-over Rows
• 3 sets: 5 reps at 70% of 1RM
Rest 1-2 min between sets.
Warm-up
3 rounds:
• 5 Push-ups
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 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
Front Squat
• 4 sets of 5 reps at 65% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM
Core
20-15-10-5 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning
15 min AMRAP:
• 10 cal Ski Erg
• 10 Dumbbell Bench Press 50/35# (2)
• 10 Dumbbell Goblet Squats 50/35# (1)
• 10 Handstand Push-ups
No ski erg? Substitute 10 cal Row or 10 DB Bent-over Rows 50/35# with 2 DB or 5 DB Bent-over Rows 50/35# per arm with 1 DB. Bench press is 2 DB; Goblet squat is 1 DB. Goal: 6 rounds.
Warm-up
3 rounds:
• 100 m Row
• 10 Air Squats
2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest
Conditioning
25 min AMRAP:
• 5 Box Jump Overs 24/20”
• 5 Hang Power Snatch 75/55#
• 5 Overhead Squats 75/55#
• 15 AbMat Sit-ups
Goal: 20 rounds.
Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Weightlifting
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean
Optional Conditioning
“Grace”
For time:
• 30 Clean & Jerks 135/95#
Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
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
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec MedBall Russian Twists
• 10 sec Rest
Conditioning (part 1)
Every 90 sec for 9 min:
• 200 m Row
• Max Wall Balls 20/14#
Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many wall balls as possible in the remaining time. Repeat for a total of 6 sets. Score is total wall balls completed. Goal: 100/80.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 80 Pull-ups
Each time you drop from the bar:
• 20 Push-ups
• 200 m Run
Goal: 8-16 min.
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:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Squat Hold
Week 9 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
Rest 1-2 min between sets.
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Rest 1-2 min between sets.
Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 100%+ of 1RM
Rest 1-2 min between sets.
Deadlifts
• 3 reps at 70% of 3RM
• 3 reps at 80% of 3RM
• 3 reps at 90% of 3RM
Rest 1-2 min between sets.
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Front Squat
• 4 sets of 5 reps at 60% of 1RM
Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM
Core
3 rounds:
• 10 Plank Up-Downs
• 15 Leg Raises
• 20 Bicycle Crunches
Conditioning
16 min AMRAP:
• 2 Box Jumps 24/20”
• 2 Russian Kettlebell Swings 70/53#
• 2 Kettlebell Goblet Lunge 70/53#
• 4 Box Jumps 24/20”
• 4 Russian Kettlebell Swings 70/53#
• 4 Kettlebell Goblet Lunge 70/53#
• 6 Box Jumps 24/20”
• 6 Russian Kettlebell Swings 70/53#
• 6 Kettlebell Goblet Lunge 70/53#
… continue pattern until time is up. Goal: complete round of 18.
Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions
or 10 Plate Good Mornings
Conditioning (part 1)
For time:
• 100 Thrusters 75/55#
Each break, athlete must perform:
• 10 Bar-facing Burpees
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 100 Double Unders
• 25 Chest-to-bar Pull-ups
• 50 Push-ups
• 100 Double Unders
• 50 Push-ups
• 25 Chest-to-bar Pull-ups
• 100 Double Unders
Goal: 12 min.
Warm-up
3 rounds:
• 100 m Row
• 10 Jumping Jacks
• 10 Plank Shoulder Taps
• 10 Mountain Climbers
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
Weightlifting
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk
Optional Conditioning
For time:
• 300 Double Unders
Warm-up
• Reverse Tabata Air Bike
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
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Conditioning (part 1)
4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 135/85#
• 3 Front Squats 135/85#
2 min Rest
4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 115/75#
• 6 Front Squats 115/75#
4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#
Front squats start from the ground. Goal: 6 / 5 / 4.
Rest 4 min between workouts.
Conditioning (part 2)
5 rounds for time:
• 12 Row (calories)
• 12 Shoulder to Overhead 95/65#
Goal: 8 min.
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
Week 8 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 3 set of 5 reps at 65% of 1RM
12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups
Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.
Rest 1-2 min between sets.
Warm-up
• 20 cal Air Bike
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Core
• Tabata Hollow Body Rock
Conditioning
5-10-15-20-25 reps for time:
• Power Cleans 95/65#
• Wall Balls 20/14#
Goal: 8 min.