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 Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 5 Mountain Climbers
• 5 Romanian Deadlifts 45/35#
• 5 Front Squats 45/35#

Strength (Texas Method 6.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 5.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 5.2

Deadlift
• 1 set of 5 reps at 90% of Mon 5.1

Conditioning
9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops

Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep.

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Bear Crawls
• 10 m Walking Lunges

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:
• 4 Front Rack Reverse Lunges
• 6 Bar Dips

For the lunges, start light and work up to finish heavy.

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
4 rounds for time:
• 200 m Run with Wall Ball 20/14#
• 20 Wall Balls 20/14#
• 3 Rope Climbs 15’

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Wall Balls 20/14#

3 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 (Texas Method 5.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
10 min AMRAP:
• 1 Power Snatch 95/65#
• 1 Overhead Squat 95/65#
• 1 Box Jump 24/20”
• 2 Power Snatches 95/65#
• 2 Overhead Squats 95/65#
• 2 Box Jumps 24/20”
• 3 Power Snatches 95/65#
• 3 Overhead Squats 95/65#
• 3 Box Jumps 24/20”
… continue +1 rep pattern until time is up.

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

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

Strength (Texas Method 5.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 5.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
10 rounds for time:
• 5 Pull-ups
• 10 Kettlebell Swings 53/35#
• 15 Air Squats
• 20 Double Unders

Warm-up
• 20 cal Air Bike

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 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 EMOM:
• 1 Power Snatch
• 1 Hang Squat Snatch

Start light; increase weight each set.

Core
2 rounds:
• 5 Strict Toes-to-bar
• 10 AbMat Sit-ups
• 15 Good Mornings 45/35#

Conditioning
5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 115/75#

Then, immediately into:

5 min AMRAP:
• 10 Sumo Deadlift High Pull 115/75#
• 10 Toes to Bar

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 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 (Texas Method 5.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
12 min AMRAP:
• 10 Burpees
• 8 Dumbbell Bench Press 50/35#
• 6 Dumbbell Push Press 50/35#

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW

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
10 min E2MOM:
• 1 Snatch

Rest 2 min

10 min E2MOM:
• 1 Clean & Jerk

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 Russian Plate Twists 25/15#

Conditioning
For time:
• 20 Pull-ups
• 10 Squat Cleans 135/85#
• 20 Pull-ups
• 8 Squat Cleans 165/105#
• 20 Pull-ups
• 6 Squat Cleans 185/115#
• 20 Pull-ups
• 4 Squat Cleans 205/135#
• 20 Pull-ups
• 2 Squat Cleans 225/145#

Warm-up
• 300 m Row

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

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength (Texas Method 4.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
4 rounds for max reps:
• 2 min: Burpee Box Jumps 24/20”
• 1 min: Overhead Plate Lunges 45/35#

For two minutes, complete as many burpee box jumps as possible. The next minute, complete as many overhead walking lunges with a plate. Repeat for a total of 4 rounds. Score is total reps completed.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

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

Strength (Texas Method 4.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon

Shoulder Press
• 3 sets of 5 reps at 90% of Fri

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 3 sets of 10 reps

Conditioning
For time:
• 45 calorie Row

Then, 21-15-9 reps:
• Med Ball Cleans 20/14#
• Handstand Push-ups

Warm-up
• Reverse Tabata Air Bike

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

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

Strength
10 min E2MOM:
• 5 Clean & Jerks

Every 2 min for 10 min (5 rounds), perform 5 clean & jerks. Start light. Work up to finish heavy.

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
10 min AMRAP:
• 3 Power Snatches 135/95#
• 100 Single Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 4.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 3.3

Bench Press
• 5 sets of 5 reps at 90% of 5RM 2.3

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
Bear Attack!
5 rounds for time:
• 7 Bear Complex Reps 95/65#
• 5 Pull-ups
• 3 Chest-to-bar Pull-ups
• 1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press

Challenge: can you go unbroken with the barbell and unbroken on the pull-up bar each round?

Warm-up
3 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

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
20 min Alternating EMOM:
• Even min: Max Row (meters)
• Odd min: 10 Air Squats + 10 Push-ups

For the first minute, row as many meters as possible. The next minute, complete 10 air squats + 10 push-ups and rest in the remaining time. Repeat this until the time is up. Score is total distance rowed in meters.

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 3.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
Friday the 13^th
13 min AMRAP:
• 13 Kettlebell Swings 53/35#
• 13 Box Jump Overs 24/20”
• 13 Wall Balls 20/14#
• 13 Toes-to-bar

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 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (Texas Method 3.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 3.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM 2.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 AbMat Sit-ups w/ Plate 25/15#

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 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

Strength
3-Position Snatch (thigh/knee/floor)
• 7 sets of 1 complex
Start light; increase weight each set.

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Conditioning
For time:
• 800 m Run

Then, 10-8-6-4-2 reps:
• Clusters 135/95#
• Strict Pull-ups

Then:
• 800 m Run

Warm-up
• 400 m Run

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

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

Strength (Texas Method 3.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 2.3

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM 1.3

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
21-15-9 reps for time:
• Dumbbell Burpees 50/35#
• Push Press 95/65#

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min E2MOM:
• 1 Snatch

10 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 AbMat Sit-ups

Conditioning
40-30-20-10 reps/cals for time:
• Assault AirBike (calories)
• Front Rack Lunges 45/35#
• Thrusters 45/35#

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 2.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
10 rounds for time:
• 3 Bar Muscle Ups
• 5 Overhead Squats 95/65#

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength (Texas Method 2.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 2.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 1.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Conditioning
4 rounds for max reps:
3 min:
• 5 Squat Cleans 165/115#
• 20 Wall Balls 20/14#
• Max Toes-to-bar
2 min Rest

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

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:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:
• 150 Double Unders

Then, 21-15-9 reps:
• Deadlifts 225/155#
• Chest-to-bar Pull-ups

Then:
• 150 Double Unders