Lead Programmer

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:
• 12 Dumbbell Power Snatch 50/35#
• 12 Dumbbell Goblet Squat 50/35#
• 48 Double Unders

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 Snatch Complex attempts for max weight:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat

5 Clean Complex 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 175/115#
• 15 Box Jumps 24/20”
Then: Max Burpees Over Bar

2 min Rest

In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Burpees Over Bar

 2 min Rest

In 4 min, complete 2 rounds:
• 3 Squat Cleans 135/85#
• 15 Box Jumps 24/20”
Then: Max Burpees Over Bar

Score is total number of burpees.

Warm-up
• 20 cal Air Bike

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
2 rounds for time:
• 50 Back Squats 75/55#
• 40 Toes-to-bar
• 30 Shoulder-to-overhead 75/55#
• 20 Muscle-ups
• 10 Ring Dips

20 min time cap.

Warm-up
5 rounds:
• 15 sec Jump Rope
• 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
8 rounds for time:
• 32 Double Unders
• 8 Dumbbell Power Cleans 50/35#
• 8 Dumbbell Walking Lunges 50/35#

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:
• 12 Power Snatches 75/55#
• 21 Pull-ups

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
3 rounds for max reps:
  4 min:
    • 15 Thrusters 95/65#
    Then AMRAP:
      • 10 Walking Lunges
      • 10 Push-ups
      • 10 AbMat Sit-ups
  1 min:
    • Rest

Each 4-minute round, perform the 15 thrusters one time and then in the remaining time perform as many rounds/reps as possible of the 10 lunges, 10 push-ups and 10 sit-ups.

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:
• Deadlifts 225/155#
• Hang Power Cleans 135/95#
• Handstand Push-ups

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
For time:
• 40 Pull-ups
• 10 Burpee Box Jumps 24/20”
• 30 Toes-to-bar
• 10 Burpee Box Jumps 24/20”
• 20 Chest-to-Bar Pull-ups
• 10 Burpee Box Jumps 24/20”
• 10 Bar Muscle-ups
• 10 Burpee Box Jumps 24/20”

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
5 rounds for max reps:
2 min:
• 200 m Run
• Max Dumbbell Snatch 50/30#
1 min:
• Rest

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
3 rounds for max reps:
• 1 min Row calories
• 1 min Front Squats 75/55#
• 1 min Wall Balls 20/14#
• 1 min Push Press 75/55#
• 1 min Rest

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

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

Conditioning
12 min AMRAP:
• 60 Double Unders
• 6 Hand-release Push-ups
• 6 Power Snatches 135/95#

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 Pigeon Pose Right
• 30 sec Pigeon Pose 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:
• 25 Box Jumps 24/20”
• 50 Kettlebell Swings 70/53#
• 100 Goblet Squats 70/53#
• 50 Kettlebell Swings 70/53#
• 25 Box Jumps 24/20”

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
40-30-20-10 reps for time:
• Hang Power Cleans *
• Row calories

Increase weight each set.
Hang Power Cleans: 45/35#, 95/65#, 135/95#, 185/135#

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:
• 15 Overhead Squats 95/65#
• 15 Pull-ups
• 15 Sumo Deadlift High Pull 95/65#
• 15 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 Thrusters 35/20#
• 2 Burpees
• 4 Dumbbell Thrusters 35/20#
• 4 Burpees
• 6 Dumbbell Thrusters 35/20#
• 6 Burpees
… continue pattern until time is up.

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

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

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

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
“Nate”
20 min AMRAP:
• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 Kettlebell Swings 70/53#

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

2 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
10 min E2MOM:
• 3 Front Squats
• 3 Back Squat

Increase weight to finish heavy.

Conditioning
3 rounds for time:
• 80 Double Unders
• 20 calorie Row
• 20 Wall Balls 20/14#

Warm-up
• 20 cal Air Bike

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

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

Strength
Bench Press
• 3 sets of 5 reps, work up to 80% of 1RM

Slow Tempo Strict Pull-up
• 3 sets of 5 reps, work up to 80% of 1RM

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest

Warm-up
• 300 m Row

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

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

Strength
10 min E2MOM:
• 3 Snatch

Increase weight to finish heavy.

Conditioning
12 min AMRAP:
• 3 Squat Snatches 135/95#
• 12 Chest-to-Bar Pull-ups