Lead Programmer

Warm-up
• 20 cal 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

Strength
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *

*Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#

Warm-up
For time:
• 100 Double Unders

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

3 rounds:
• 10m Crab Walk
• 10 Air Squats

Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 20 reps

Add 5-10 pounds onto last week’s successfully completed weight.

Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Twists w/ Plate 20/10#

Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Overhead Lunges
• 10 steps at 55% of 1RM
• 10 steps at 65% of 1RM
• 10+ steps at 75% of 1RM

Core
4 rounds:
• 5 Dragon Flags
• 10 Ball Slams

Conditioning
4 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 5 Deadlifts 315/215#

Warm-up
2 rounds:
• 5 PVC Around the World CW
• 5 PVC Around the World CCW
• 10 PVC Passthroughs

2 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

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Ring Rows
• 10 Dumbbell Bench Press 35/253

Strength
10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up

Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time. UB = unbroken. BW = body weight.

Conditioning
20 min AMRAP:
• 20 Pull-ups
• 20 Push-ups
• 20 Air Squats
• 20 calorie Row

Warm-up
• 400 m Run

3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Jumping Lunges

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

Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Clean Grip Pulls
• 3 sets: 3 reps AHAP

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Conditioning
10 min AMRAP:
• 8 Dumbbell Snatch Right-arm 50/35#
• 16 Burpees
• 8 Dumbbell Snatch Left-arm 50/35#
• 32 Double Unders

Warm-up
• 200 Single Unders

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 Good Mornings 45/35#
• 10 Snatch Balance 45/35#

Strength
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch

From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.

Conditioning
1-2-3-4-5-6-7-8-9-10 reps for time:
• Russian Kettlebell Swing 70/53#
• Box Jump 30/24”

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
Week 2: 20-rep Squat Challenge

Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 MedBall GHD Sit-ups 20/14#

Conditioning
For time:
• 30 Toe-to-bar
• 30 Front Squats 95/65#
• 20 Chest-to-bar Pull-ups
• 20 Thrusters 95/65#
• 10 Bar Muscle Ups
• 10 Clusters 95/65#

Cluster = squat clean thruster

Warm-up
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats

3 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 Pike Stretch
• 30 sec Goblet Squat Hold

Strength
10 min E2MOM:
• 3 Thrusters

Every 2 min, increase the weight to finish as heavy as possible.

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
For time:
• 10 Squat Snatches 75/55#
• 250 m Row
• 8 Squat Snatches 95/65#
• 250 m Row
• 6 Squat Snatches 115/75#
• 250 m Row
• 4 Squat Snatches 135/85#
• 250 m Row
• 2 Squat Snatches 155/95#

Warm-up
• 200 Single Unders

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

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Strength

Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.

Conditioning
5 rounds for max reps:
• 2 min: 100 m Sprint + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, sprint 100 m as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps.

HAPPY HALLOWEEN!

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

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

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

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

Warm-up
• 300 m Row

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
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Snatch Grip Pulls
• 3 sets: 3 reps AHAP

Conditioning
9 min AMRAP:
• 15 Deadlifts 115/75#
• 10 Toes to Bar
• 5 Shoulder-to-Overhead 115/75#

Warm-up
• 20 cal Air Bike AFAP

3 rounds:
• 5 Inch Worms with Push-up
• 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
Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.

Back Squat
• 20 reps

Core
3 rounds:
• 10 Barbell Hip Thrusts 95/65#
• 10 GHD Hip Extensions

Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats

1 min: Rest

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

15-10-5 reps:
• Barbell Thrusters 45/35#
• Ring Rows

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

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

Conditioning
For time:
• 800 m Run
• 21 Back Squats 135/95#
• 5 Rope Climbs 15’
• 15 Front Squats 135/95#
• 5 Rope Climbs 15’
• 9 Overhead Squats 135/95#
• 5 Rope Climbs 15’
• 800 m Run

Warm-up
• 300 m Row

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

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

Conditioning
With 12 min on the clock:
“Isabel”
For time:
• 30 Snatches 135/95#

In the remaining time, AMRAP:
• 15 Toes-to-bar
• 10 Deadlifts 135/95#
• 5 Handstand Push-ups

Score is Isabel time & total rounds/reps of AMRAP completed.

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

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 Pike Stretch
• 30 sec Straddle Stretch

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
40-30-20-10 seconds/reps:
• Front Leaning Rest on Rings (seconds)
• Lying Leg Raises (reps)

Conditioning
10 min AMRAP:
• 5 Hang Squat Cleans 115/75#
• 10 Dumbbell Burpees 30/20#

Warm-up
• 400 m Run

2 rounds:
• 10 m Bear Crawl
• 10 Wall Balls 20/14#

3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Butterfly Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
3 rounds for time:
• 30 Sumo Deadlift High Pull 75/55#
• 50 AbMat Sit-ups

Warm-up
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

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

Strength
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
5 rounds:
• 10 Slam Balls 30/20#
• 20 Seal Walk steps

Conditioning
“Jackie”
For time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Warm-up
• Tabata Air Bike

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

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch

Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

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

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning
5 rounds for time:
• 30 Double Unders
• 20 Kettlebell Swings 53/35#
• 10 One-arm Kettlebell Overhead Squats 53/35#

Warm-up
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 50 Single-unders

3 rounds:
• 40 sec Goblet Squat Hold 53/35#
• 20 sec Pike Stretch
• 40 sec Thoracic Spine BB Stretch
• 20 sec Straddle Stretch

Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Conditioning
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
• Deadlift 1.5 BW
• Bench Press BW
• Squat Clean .75 BW

BW = bodyweight.

Warm-up
• 20 cal 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 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
• 50 Strict Toes-to-bar

Conditioning
42-30-18 reps for time:
• Row (calories)
• Dumbbell Thrusters 30/20#
• Dumbbell Overhead Lunges 30/20#