Lead Programmer 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
4 rounds:
• 5 Bench Dips
• 5 Push-ups
• 5 Air Squats
Strength
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW
AHAP: As Heavy As Possible
LW: Lightweight
Conditioning
For time:
• 200 Wall Balls 20/14#
Warm-up
• 300 m Row
2 rounds:
• 30 sec Handstand Hold
• 30 sec Wall Sit
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Core
5 min EMOM:
• 5 Evil Wheels
• 20 Flutter Kicks
Conditioning
2-4-6-8-10-8-6-4-2 reps for time:
• Push Press 95/65#
• Bar-Facing Burpees
Warm-up
• 1 min easy pace Air Bike
• 1 min AMRAP Air Bike calories
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.
Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
For time:
• 400 m Run
• 20 Power Cleans 135/95#
• 400 m Run
• 15 Power Cleans 155/105#
• 400 m Run
• 10 Power Cleans 175/115#
• 400 m Run
• 5 Power Cleans 195/125#
Warm-up
• 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:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
Week 6: 20-rep Squat Challenge (final)
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Conditioning
“Tabata This!”
• Tabata Row
• Rest 1 minute
• Tabata Air Squats
• Rest 1 minute
• Tabata Pull-ups
• Rest 1 minute
• Tabata Push-ups
• Rest 1 minute
• Tabata AbMat Sit-ups
A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Tabata score is the least number of reps performed in any of the eight rounds. Unit for the row is calories. Score is sum of all tabata scores.
Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Increase weight to finish heavy.
Core
6 rounds:
• 20 sec Weighted Supine GHD Hold 20/14#
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”
Warm-up
• 20 cal Air Bike
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Weighted Dips
• 5-3-1+ reps AHAP
Conditioning
4 rounds for time:
• 400 m Row
• 20 Toes-to-bar
• 20 Push-ups
• 20 Overhead Squats 115/75#
Warm-up
2 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 Air Squats
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk
Perform one complex in 90 seconds, rest in remaining time, for 8 rounds. Increase weight to finish heavy.
Core
10-8-6-4 reps:
• Toes-to-bar
• GHD Hip Extensions
Conditioning
5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Handstand Push-ups
Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Goblet Squat Hold 70/53#
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Conditioning
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Burpees
Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
• Tabata Plank Hold
Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#
2 rounds:
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10m Crab Walk
• 10 Jumping Lunges
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Barbell Lunges
• 12 steps at 40% of 1RM Back Squat
• 12 steps at 45% of 1RM Back Squat
• 12+ steps at 50% of 1RM Back Squat
Barbell lunges are back rack, starting from squat rack, walking 6 steps out and 6 steps back.
Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 15 AbMat Sit-ups
Conditioning
10 rounds for time:
• 5 Power Cleans 135/95#
• 60-yard Shuttle Run (5-10-15 yards)
For the Shuttle Run, run 5 yards and back to the start, then 10 yards and back, then 15 yards and back to finish a total of 60 yards per round. Check out the video link to see how to run it fast!
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 Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 m Bear Crawl
• 10 PVC Passthroughs
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Strict Pull-ups
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase bench press weight to finish heavy.
Conditioning
12 min Alternating EMOM:
• Even min: Max Hand-release Push-ups
• Odd Min: 8 Deadlifts 225/155#
In the first minute, complete as many hand-release push-ups as possible lifting your hands off the ground in the bottom position each time. Then, within the next minute, complete 8 deadlifts; rest in the remaining time. Repeat this until the time is up. Score is number of h.r. push-ups completed.
Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats
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
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
3-Position Clean
(top down: upper thigh, below knee, floor)
• 3 sets: 3 reps AHAP
Core
3 rounds:
• 10 Russian Kettlebell Swing 70/53#
• 20 GHD Sit-ups
Conditioning
6 rounds for time:
• 20 Dumbbell Bent-over Rows 30/20# (2)
• 20 Dumbbell Front Squat 30/20# (2)
• 50 Double Unders
Happy Cinco de Mayo!
Warm-up
• 400 m Run
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
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat
5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch
After each minute, increase weight to finish heavy.
Conditioning
10 rounds for time:
• 20 Mountain Climbers (R+L=2)
• 5 Power Snatch 115/75#
Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 4: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
4 rounds for max reps:
• 1 min Row calories
• 1 min Box Jumps 20”
• 1 min Wall Balls 20/14#
• 1 min Rest
Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
2 rounds:
• 20 Kettlebell Hand-to-Hand Swing 35/26#
• 10 Kettlebell Snatch /arm 35/26#
• 10 Kettlebell Thruster /arm 35/26#
Strength
12 min E2MOM:
• 1 Snatch
12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Core
6 rounds:
• 20 sec Wall Walk to Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups
… continue +1 rep pattern until time runs out. Barbell starts from the ground.
Warm-up
• 10 cal Air Bike
• 10 cal Ski Erg
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 5 Push-ups
• 5 Bar Dips
• 5 Handstand Push-ups
Strength
Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.
Conditioning
“Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#
Warm-up
2 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.
Core
3 rounds:
• 10 Toes-to-bar
• 15 Mountain Climbers
• 20 AbMat Sit-ups
Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups
Rest 2 min
“Reverse Fran”
9-15-21 reps for time:
• Pull-ups
• Thrusters 95/65#
Score = Fran time + Reverse Fran time
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
10 rounds for max reps:
1 minute:
• 5 Squat Snatch 115/75#
• Max Double Unders
1 minute:
• Rest
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
2 rounds 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.
