Lead Programmer

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

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

Strength
Clean & Jerk
• 3 sets of 3 reps, work up to 80% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 80% of 1RM

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Warm-up
• 200 Single Unders

3 rounds:
• 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 Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
10 min EMOM:
• 1 Snatch
• 2 Hang Cleans

Use 1 bar; try not to drop the bar while performing the complex. Add weight to finish as heavy as possible.

Conditioning
5 rounds for max reps:
• 1 min GHD Sit-ups
• 30 sec Rest
• 1 min Kettlebell Swings 53/35#
• 30 sec Rest
• 1 min Bench Press 95/65#
• 30 sec Rest
• 1 min Goblet Squats 53/35#
• 30 sec Rest

Warm-up
• 300 m Row

5 rounds:
• 5 Dumbbell Hang Power Cleans 20/10#
• 5 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
Back Squat
• 3 sets of 3 reps, work up to 80% of 1RM

Deadlifts
• 3 sets of 3 reps, work up to 80% of 1RM

Conditioning
4 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Toes-to-bar
• 9 Wall Balls 20/14#
1 min:
• Rest

Score is total reps completed.

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch

3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold

Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips

Try to be explosive with these movement, AHAP. Increase weight to finish heavy.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Deadlifts 225/135#
• Burpees Over Bar

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose 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
Snatch
• 3 sets of 3 reps, work up to 80% of 1RM

Overhead Squat
• 3 sets of 3 reps, work up to 80% of 1RM

Conditioning
15 min AMRAP:
• 5 Power Snatches 135/95#
• 10 Chest-to-bar Pull-ups
• 15 calorie Row

Warm-up
• Tabata Row (calories)

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

Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

Increase weight to finish heavy.

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

Conditioning
For time:
• 20 Thrusters 95/65#
• 20 Double Unders
• 20 Sumo Deadlift High Pull 95/65#
• 20 Double Unders
• 20 Push Jerks 95/65#
• 20 Double Unders
• 20 Overhead Squats 95/65#
• 20 Double Unders
• 20 Front Squats 95/65#
• 20 Double Unders

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 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
For max rounds completed:
• Death by Clean & Jerk 155/105#

Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Conditioning
“Coffland”
• Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
• 800 m Run
• 30 Push-ups

Warm-up
• 400 m Run

2 rounds:
• 10 Scorpions
• 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 Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
10 min EMOM:
• 3 Back Squat + 3 Deadlifts

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
2 rounds for time:
• 500 m Row
• 40 Wall Balls 20/14#
• 30 Med Ball Sit-ups 20/14#
• 20 Wall Balls 20/14#
• 10 Med Ball Sit-ups 20/14#

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Bench Press
• 3 sets of 5 reps at 75% of 1RM

Weighted Dips
• 3 sets of 5 reps at 75% of 1RM

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
21-15-9 reps for time:
• Squat Cleans 135/95#
• Ring Dips
• Pull-ups

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:
• 10 Weighted 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 E2MOM:
• 3 Power Snatch
• 3 Overhead Squats

Increase weight to finish as heavy as possible.

Conditioning
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Double Unders

Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 10 min (5 rounds). Score is total number of double unders.

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Clean & Jerk
• 3 sets of 5 reps at 75% of 1RM

Front Squats
• 3 sets of 5 reps at 75% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
3 rounds for time:
• 21 Deadlifts 135/95#
• 15 Burpee Box Jumps 24/20”
• 9 Push Jerks 135/95#

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#

Conditioning
5 rounds for max reps:
• 30 sec AirBike (calories)
• 90 sec Rest
• 30 sec Snatch 95/65#
• 90 sec Rest
• 30 sec Row (calories)
• 90 sec Rest
• 30 sec Clean & Jerk 135/95#
• 90 sec Rest
• 30 sec SkiErg (calories)
• 90 sec Rest

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

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

Strength
Back Squat
• 3 sets of 5 reps at 75% of 1RM

Deadlifts
• 3 sets of 5 reps at 75% of 1RM

Conditioning
3 rounds for time:
• 10 Bar Muscle-ups
• 30 Wall Balls 20/14#

Warm-up
• 200 Single Unders

2 rounds:
• 5 PVC Passthroughs
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Strength
10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up  

Increase weight to finish heavy.

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Conditioning
10 min AMRAP:
• 2 Squat Cleans 155/105#
• 10 Push-ups
• 10 Toes-to-bar

Warm-up
• 20 cal Air Bike

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
Snatch
• 3 sets of 5 reps at 75% of 1RM

Overhead Squat
• 3 sets of 5 reps at 75% of 1RM

Conditioning
5 rounds for max calories:
2 min:
• 9 Hang Power Snatch 95/65#
• 9 Burpees Over Bar
• Max Row (calories)

1 min:
• Rest

Warm-up
• 400 m Run

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

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
3-6-9-12-15 reps:
• Dumbbell Thrusters 50/35#
• Pull-ups

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
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

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
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench

Conditioning
8 min AMRAP:
• 8 Squat Cleans 135/95#
• 8 Handstand Push-ups

2 min Rest

8 min AMRAP:
• 8 Chest-to-bar Pull-ups
• 8 Kettlebell Swings 70/53#

Warm-up
• 300 m Row

2 rounds:
• 15 Air Squats
• 10 Ring Rows
• 5 Inch Worm Push-ups

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

Strength
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
“The Walking Dead Legs”
For time:
• 100 Double Unders
• 50 Walking Lunges
• 25 Deadlifts 225/155#
• 100 Double Unders
• 25 Deadlifts 225/155#
• 50 Walking Lunges
• 100 Double Unders

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
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
• 5 sets of 10 reps

Conditioning
40-30-20-10 reps for time:
• AbMat Sit-ups
• Thrusters *

Increase weight on the barbell each set: 75/55#, 95/65#, 115/75#, 135/85#

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
10 min E2MOM:
• 5-4-3-2-1 Hang Cleans
• 5-4-3-2-1 Jerks

From 0:00-2:00 complete 5 Hang Cleans (power or squat) then 5 Jerks (push or split). Increase weight. From 2:00-4:00 complete 4 Hang Cleans then 4 Jerks. Increase weight and continue pattern.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
3 rounds for time:
• 200 m Row
• 20 Toes to Bar
• 20 Dumbbell Snatch 50/30#