Lead Programmer

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 35/25#
• 10 Dumbbell Chest Fly 15/10#

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.

Conditioning
4 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 5 Devil Presses 50/35#

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#
• 8 Burpees over Dumbbell
• 8 Dumbbell Snatch Left-arm 50/35#
• 8 Burpees over Dumbbell

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

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
1-2-3-4-5-6-7-8-9-10 reps for time:
• Deadlift 225/155#
• Box Jump 30/24”

While completing the above, every minute on the minute, starting at 0:00, perform:
• 10 Double Unders

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

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength
10 min E2MOM:
• 3 Thrusters

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

Core
 Tabata Hollow Body Rock

Conditioning
For time:
• 21 Squat Snatches 75/55#
• 200 m Run
• 15 Squat Snatches 95/65#
• 200 m Run
• 9 Squat Snatches 115/75#
• 200 m Run
• 3 Squat Snatches 135/85#
• 200 m Run

Warm-up
• 300 m Row

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 Plank Hold

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
For time:
• 25 Handstand Push-ups
• 50 Toes-to-bar
• 100 Russian Kettlebell Swings 70/53#
• 50 Toes-to-bar
• 25 Handstand Push-ups

Warm-up
2 rounds:
• 200 m Run
• 10 Mountain Climbers

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
“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
• 200 Single Unders

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
16 min AMRAP:
• 8 Plate Overhead Lunges 25/15#
• 8 Burpees
• 8 Plate Overhead Lunges 25/15#
• 8 Chest-to-bar Pull-ups

Use a bumper plate for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg.

Warm-up
• 20 cal Air Bike AFAP

3 rounds:
• 10 m Duck Walk
• 10 Jumping 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
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, row 200 meters 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.

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

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

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

Rest 2 min

10 min E2MOM:
• 5-4-3-2-1 Clean

Within the first 2 minutes, perform 5 snatches. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 snatches. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy snatch in the final 2 minutes. Rest for 2 minutes and then repeat the routine for clean & jerk. Recommended percentages: 50-60-70-80-90+% of 1 rep max.

Conditioning
30-20-10 reps for time:
• Front Squats 75/55#
• Burpees Lateral Over Bar
• Front Rack Walking Lunges 75/55#
• Push-ups
• Sumo Deadlift High Pulls 75/55#
• AbMat Sit-ups
• Shoulder-to-Overheads 75/55#
• 400 m Run

Warm-up
2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#

Strength
“CrossFit Total”
• Back Squat
• Shoulder Press
• Deadlift

3 attempts at each lift, performed in listed order. Weight must increase after each successful attempt. Weight may not be decreased. A failed rep counts as an attempt. Score is the sum of the highest weight lifted from each movement.

Conditioning
12 min AMRAP:
• 6 Power Clean & Jerk 135/95#
• 9 Toes-to-Bar
• 12 Row (calories)

Warm-up
• 200 Single Unders

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Bench Press
• 5-3-1 reps, work up to 95% of 1RM

Weighted Dips
• 5-3-1 reps, work up to 95% of 1RM

Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#

Conditioning
40-30-20-10 reps for time:
• Pull-ups
• Wall Balls 20/14#

Warm-up
• 20 cal Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Overhead Squat

In the first three 90 seconds, perform 2 Hang Snatches followed by 2 Overhead Squats. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.

Conditioning
4 rounds for max reps:
• 1 min Power Snatches 115/75#
• 1 min AbMat Sit-ups
• 1 min Deadlifts 115/75#
• 1 min Rest

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
Clean & Jerks
• 5-3-1 reps, work up to 95% of 1RM

Front Squats
• 5-3-1 reps, work up to 95% of 1RM

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”

Warm-up
• Tabata Air Bike

4 rounds:
• 4 Jumping Jacks
• 4 Pull-ups
• 4 Jumping Lunges
• 4 Push-ups

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

Strength
10-8-6-4-2 reps:
• Weighted Dips
• Bent-over Barbell Rows

Increase weight each set. Finish AHAP.

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
4 rounds for time:
• 100 m KB Farmers Carry 70/53#
• 75 Double Unders
• 50 Air Squats

Warm-up
• 400 m Run

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

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

Strength
Back Squat
• 5-3-1 reps, work up to 95% of 1RM

Shoulder Press
• 5-3-1 reps, work up to 95% of 1RM

Conditioning
5 rounds for max reps:
2 min:
• 20 Thrusters 75/55#
• 10 Toes-to-bar
• Max Power Snatches 75/55#
2 min: Rest

APRIL FOOLS’ DAY!
This isn’t a joke.

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
10 min E2MOM:
• 4 Bench Press
• 2 Deadlift

Every 2 min for 10 min (5 rounds), perform 4 reps of bench and 2 reps of deadlifts. Start light. Work up to finish heavy.

Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels

Conditioning
For time:
• 900 m Row

Then, 3 rounds:
• 15 Deadlifts 225/155#
• 15 Burpees Bar-facing
• 15 Push-ups

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

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

Strength
Snatch
• 5-3-1 reps, work up to 95% of 1RM

Overhead Squat
• 5-3-1 reps, work up to 95% of 1RM

Conditioning
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#

Perform 6 DB snatches per arm, per round, in any order/sequence.

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

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

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press

In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Press. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
10 min AMRAP:
• 2 Kettlebell Swings 70/53#
• 2 Chest-to-Bar Pull-ups
• 4 Kettlebell Swings 70/53#
• 4 Chest-to-Bar Pull-ups
• 6 Kettlebell Swings 70/53#
• 6 Chest-to-Bar Pull-ups
… continue +2 pattern until time is up.

Warm-up
• 300 m Row

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

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

Strength
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
6 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Forearm Plank Hold
• 10 sec Rest

Conditioning
15 min AMRAP:
• 5 Toes-to-bar
• 5 Handstand Push-ups
• 5 Hang Squat Snatches 95/65#