Lead Programmer 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
10 min E2MOM:
• 3 Bench Press
• 10 Dips
Increase weight to finish heavy.
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
4 rounds for time:
• 8 Hang Power Cleans 135/95#
• 8 Burpee Box Jumps 24/20”
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
Strength
Snatch
• 3 sets of 3 reps, work up to 85% of 1RM
Overhead Squat
• 3 sets of 3 reps, work up to 85% of 1RM
Conditioning
50-40-30-20-10 reps for time:
• Row (calories)
• Wall Balls 20/14#
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
Strength
3-position Cleans (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest
Conditioning
10 min AMRAP:
• 2 Dumbbell Hang Power Snatch 50/35#
• 2 Chest-to-bar Pull-ups
• 4 Dumbbell Hang Power Snatch 50/35#
• 4 Chest-to-bar Pull-ups
• 6 Dumbbell Hang Power Snatch 50/35#
• 6 Chest-to-bar Pull-ups
… continue pattern until time is up. One dumbbell. Alternate arms.
Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Deadlifts
• 3 sets of 5 reps, work up to 80% of 1RM
Weighted Dips
• 3 sets of 5 reps, work up to 80% of 1RM
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
Conditioning
20 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Clean & Jerk 115/75#
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#
Strength
10 min E2MOM:
• 3 Front Squats
• 3 Back Squat
Increase weight to finish heavy.
Conditioning
3 rounds for time:
• 5 Deadlifts 275/185#
• 20 Box Jumps 24/20”
• 80 Double Unders
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
Bench Press
• 3 sets of 5 reps, work up to 80% of 1RM
Slow Tempo Strict Pull-up
• 3 sets of 5 reps
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
For time:
• 500 m Row
• 50 Pull-ups
• 500 m Row
• 50 Dumbbell Thrusters 30/20#
• 500 m Row
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
10 min E2MOM:
• 3 Squat Snatch
Increase weight to finish heavy.
Conditioning
3 min AMRAP:
• 40 AbMat Sit-ups
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 30 AbMat Sit-ups
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 AbMat Sit-ups
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 10 AbMat Sit-ups
• Max Power Snatches 135/95#
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#
Strength
Cleans
• 3 sets of 5 reps, work up to 80% of 1RM
Shoulder Press
• 3 sets of 5 reps, work up to 80% of 1RM
Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
Conditioning
10 min AMRAP:
• 5 Shoulder-to-Overhead 135/95#
• 10 Bar-facing Burpees
• 15 Air Squats
Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 PVC Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges
Strength
Overhead Lunges
• 3 sets of 6 steps, work up to AHAP
GHD Back Extensions
• 5 sets of 10 reps
Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels
Conditioning
3 rounds for time:
• 6 Bar Muscle-ups
• 12 Overhead Squats 115/75#
• 18 Box Jumps 24/20”
Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 3 sets of 5 reps, work up to 80% of 1RM
Deadlifts
• 3 sets of 5 reps, work up to 80% of 1RM
Conditioning
5 rounds for time:
• 6 Squat Cleans 155/100#
• 12 calorie Row
Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Strength
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Increase weight to finish heavy.
Core
21-15-9 reps:
• Sit-up to Pike
• Hollow Body Rocks
Conditioning
3 rounds for max reps:
3 min AMRAP:
• 6 Deadlifts 225/155#
• 6 Push-ups
• 6 Toes-to-bar
1 min Rest
Warm-up
• 200 Single Unders
3 rounds:
• 10 PVC Passthroughs
• 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
Strength
Snatch
• 3 sets of 5 reps, work up to 80% of 1RM
Overhead Squat
• 3 sets of 5 reps, work up to 80% of 1RM
Conditioning
12 min AMRAP:
• 12 Kettlebell Snatch 53/35# *
• 24 Double Unders
Single-arm kettlebell snatches; switch arms as desired.
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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 3 Clean & Jerks
Increase weight to finish heavy.
Core
3 rounds:
• 10 GHD Sit-ups
• 20 Mountain Climbers
Conditioning
For time:
• 75 Thrusters 95/65#
Each break, athlete must perform:
• 10 Pull-ups
Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers
Strength
12 min E2MOM:
• 1 Snatch Pull
• 1 Snatch
• 1 Overhead Squat
• 1 Clean Pull
• 1 Clean
• 1 Jerk
Conditioning
For time:
• 50 cal Air Bike
• 50 m Farmer’s Carry 70/53#
• 100 Air Squats
• 100 AbMat Sit-ups
• 50 m Farmer’s Carry 70/53#
• 50 cal Air Bike
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
10 min Alternating EMOM:
• Even min: 2 Back Squats
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.
Conditioning
For time:
• 800 m Run
Then, 21-15-9 reps:
• Front Squats 115/75#
• Toes-to-bar
Then:
• 800 m Run
Barbell starts from the ground.
Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 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
Bench Press
• 5-3-1 reps, work up to 85% of 1RM
Weighted Dips
• 5-3-1 reps, work up to 85% of 1RM
Core
3 rounds:
• 1 min Hollow Hold (cumulative)
• 10 GHD Hip Extensions
Conditioning
For time:
• 50 Wall Balls 20/14#
• 40 Box Jump Overs 24/20”
• 30 Burpees
• 20 Wall Balls 20/14#
• 10 Box Jump Overs 24/20”
Warm-up
• 20 cal Air Bike
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat
Increase weight to finish as heavy as possible.
Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans *
• Row calories
Increase weight each set.
Hang Power Cleans: 45/35#, 95/65#, 135/95#, 185/135#
Repeat from Wed, Jan 17, 2018
Warm-up
• 300 m Row
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 Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk
• 5-3-1 reps, work up to 85% of 1RM
Front Squats
• 5-3-1 reps, work up to 85% of 1RM
Core
• Tabata MedBall Twists 20/14#
Conditioning
3 rounds for time:
• 10 Power Snatches 135/95#
• 100 Double Unders *
Each time you break double unders:
• 3 Push-ups
Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#
Strength
5 min EMOM:
• 3 Snatch
5 min EMOM:
• 3 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Conditioning
5 rounds for max calories:
3 min:
• 10 Dumbbell Cleans 50/35#
• 10 Dumbbell Push Press 50/35#
• 10 Dumbbell Renegade Rows 50/35#
• Max AirBike (calories)
1 min:
• Rest
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#
Strength
Back Squat
• 5-3-1 reps, work up to 85% of 1RM
Deadlifts
• 5-3-1 reps, work up to 85% of 1RM
Conditioning
5 rounds for time:
• 20 Kettlebell Swings 53/35#
• 15 Pull-ups
• 10 Handstand Push-ups
• 5 Bar Muscle-ups
