Lead Programmer Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
9 min EMOM:
• 1 Back Squat
Increase weight to finish heavy.
Conditioning
Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”
Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups
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 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Bench Press
• 5-3-1 reps, work up to 90% of 1RM
Weighted Dips
• 5-3-1 reps, work up to 90% of 1RM
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 2 min: Row (calories)
Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
Strength
10 min E2MOM:
• 1 Snatch Pull
• 1 Hang Power Snatch
• 3 Overhead Squats
Conditioning
3 rounds for time:
• 9 Toes-to-bar
• 9 Power Cleans 135/95#
• 9 Chest-to-Bar Pull-ups
• 9 Power Cleans 135/95#
Warm-up
• 300 m Row
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM
Front Squats
• 5-3-1 reps, work up to 90% of 1RM
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups
Conditioning
12 min AMRAP:
• 10 Dumbbell Power Snatch 50/35#
• 10 Dumbbell Goblet Squat 50/35#
• 40 Double Unders
* One (1) dumbbell.
Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
5 attempts for max weight:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat
5 attempts for max weight:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)
Conditioning
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Muscle-ups
2 min Rest
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Rope Climbs 15’
2 min Rest
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Handstand Push-ups
Score is total number of muscle-ups + rope climbs + hspu.
Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat
• 5-3-1 reps, work up to 90% of 1RM
Deadlift
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
30-20-10 reps for time:
• Air Bike calories
• Toes-to-bar
Then, 15-10-5 reps:
• Deadlifts 275/185#
• Burpees bar-facing
Warm-up
5 rounds:
• 15 sec Side to Side Jumps
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats
3 rounds:
• 5 sec Plank Hold
• 5 Push-ups
• 10 Dumbbell Thrusters 20/10#
Strength
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Increase weight to finish heavy.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
14 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 12 Wall Balls 20/14#
• 12 calorie Row
• 14 Wall Balls 20/14#
• 14 calorie Row
Continue pattern until time is up.
Warm-up
• 20 cal Air Bike
2 rounds:
• 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
Strength
Snatch
• 5-3-1 reps, work up to 90% of 1RM
Overhead Squat
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
5 rounds for time:
• 200 m Run
• 15 Pull-ups
• 10 Clean & Jerks 135/95#
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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk
Core
• Tabata Hollow Body Hold
Conditioning
8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Squat Hold
• 20 sec Straddle Stretch
Strength
Clusters
• 3 sets of 3 reps, work up to 85% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Conditioning
“Nancy”
5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#
HAPPY VALENTINE’S DAY
Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Jumping Squats
Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squat
• 3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for squats and one on the ground for deads. In the first 90 sec perform 3 squats and 3 deads. Rest in remaining time. Repeat. Then perform 2 squats and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Wall Balls 25/20#
• Burpees Lateral Over Bar
• Deadlifts 225/155#
Warm-up
• 20 cal Air Bike
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
Strength
Bench Press
• 3 sets of 3 reps, work up to 85% of 1RM
Weighted Dips
• 3 sets of 3 reps, work up to 85% of 1RM
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
2 rounds for time:
• 500 m Row
• 40 AbMat Sit-ups
• 30 Med-Ball Cleans 20/14#
• 20 Pull-ups
• 10 Bench Press BW/70% BW
BW = bodyweight. Men load barbell to weigh their BW. Women load barbell to 70% of their BW.
Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 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
Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Conditioning
10 min AMRAP:
• 10 Dumbbell Snatch 50/30#
• 3 Bar Muscle-ups
DB Snatch uses one dumbbell. Alternate arms as desired.
Warm-up
• 200 Single Unders
3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Right
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Left
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerks
• 3 sets of 3 reps, work up to 85% of 1RM
Front Squats
• 3 sets of 3 reps, work up to 85% of 1RM
Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups
Conditioning
6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups
Warm-up
• 20 cal 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
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
10 min E2MOM:
• 1 Snatch
Rest 2 min
10 min E2MOM:
• 1 Clean & Jerk
Conditioning
“Tommy Mac”
2 rounds for time:
• 12 Burpees
• 12 Thrusters 115/75#
• 12 Burpees
• 12 Power Snatches 115/75#
• 12 Burpees
• 12 Push Jerks 115/75#
• 12 Burpees
• 12 Hang Squat Cleans 115/75#
• 12 Burpees
• 12 Overhead Squats 115/75#
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
Strength
Back Squat
• 3 sets of 3 reps, work up to 85% of 1RM
Deadlifts
• 3 sets of 3 reps, work up to 85% of 1RM
Conditioning
For time:
• 50 Knees-to-Elbows
• 50 Goblet Squats 70/53#
• 100 Russian Kettlebell Swings 70/53#
• 50 Goblet Squats 70/53#
• 50 Knees-to-Elbows
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
10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#
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
3 rounds for time:
• 20 Power Snatches 95/65#
• 20 Sumo Deadlift High Pull 95/65#
• 20 Toes-to-bar
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 Cleans 30/20#
• 2 Burpee Box Jumps 24/20”
• 4 Dumbbell Hang Cleans 30/20#
• 4 Burpee Box Jumps 24/20”
• 6 Dumbbell Hang Cleans 30/20#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.
The dumbbell hang clean is with two (2) dumbbells and into a full squat.
Warm-up
• 15 cal Ski Erg
• 15 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
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
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
