Lead Programmer 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 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Back Squat
• 5 sets of 5 reps at 90% of Fri
Bench Press
• 5 sets of 5 reps at 90% of Wed
Deadlift
• 1 set of 5 reps at 90% of Mon
Conditioning
9 min AMRAP:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats
Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 PVC Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges
Strength
12 min E2MOM:
• 4 Front Rack Reverse Lunges
• 8 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 L-sit Hold
• 10 sec Rest
Conditioning
30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max calorie Air Bike
Warm-up
2 rounds:
• 200 m Run
• 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
Back Squat
• Test for new 5RM
Shoulder Press
• Test for new 5RM
Power Clean
• 5 sets of 3 reps
Conditioning
12 min AMRAP:
• 2 Push Presses 95/65#
• 2 Back Squats 95/65#
• 2 Box Jumps 24/20”
• 4 Push Presses 95/65#
• 4 Back Squats 95/65#
• 4 Box Jumps 24/20”
• 6 Push Presses 95/65#
• 6 Back Squats 95/65#
• 6 Box Jumps 24/20”
… continue pattern until time is up.
Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
3 rounds:
• 10 Mountain Climbers
• 10 Ring Rows
Strength
Back Squat
• 2 sets of 5 reps at 80% of Mon
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:
• 3 Clusters 115/75#
• 6 Pull-ups
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 Snatch
Start light; increase weight each set.
Core
Not for time:
• 10 Strict Toes-to-bar
• 15 Good Mornings 45/35#
• 20 GHD Sit-ups
• 25 Good Mornings 45/35#
Conditioning
5 min AMRAP:
• 10 cal Row
• 10 Kettlebell Swings 70/53#
2 min Rest
5 min AMRAP:
• 10 cal Row
• 10 Toes to Bar
Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower
• 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
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
For time:
• 20 Power Snatches 95/65#
• 10 Bar Facing Burpees
• 20 Overhead Squats 115/75#
• 10 Bar Facing Burpees
• 20 Hang Power Cleans 135/85#
• 10 Bar Facing Burpees
• 20 Front Squats 155/95#
• 10 Bar Facing Burpees
• 20 Deadlifts 175/105#
• 10 Bar Facing Burpees
Use one barbell; starts from the ground.
Warm-up
• 300 m Row
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
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 Squat Hold
• 30 sec Straddle Stretch
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
For time:
• 5-4-3-2-1 Rope Climb 15’
• 10-8-6-4-2 Clean & Jerks 135/95#
• 200 m Run
Perform 5 rope climbs, then 10 c&j, then a 200 meter run. Then, perform 4 rope climbs, then 8 c&j, then a 200 meter run… and so on.
Warm-up
• 200 Single Unders
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
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps
Conditioning
12 min Alternating EMOM:
• Even min: Max Wall Balls 20/14#
• Odd Min: 9 Deadlifts 225/155#
For the first minute, complete as many wall ball reps as possible. The next minute, complete 9 deadlifts and rest in the remaining time. Repeat this until the time is up.
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
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
5 rounds for time:
• 7 Power Cleans 155/105#
• 50 Double Unders
HAPPY HALLOWEEN!
Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 10 Zombie Squats
• 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:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. 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:
• 31 Pull-ups
• 31 Front Squats 75/55#
• 31 Toes to Bar
• 31 Push Presses 75/55#
• 31 Burpees
Repeat from Oct 31, 2016
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
Back Squat
• 5 sets of 5 reps at 90% of 5RM
Bench Press
• 5 sets of 5 reps at 90% of 5RM
Deadlift
• 1 set of 5 reps at 90% of 5RM
Conditioning
10 min AMRAP:
• 5 Squat Snatch 115/75#
• 15 Box Jumps 24/20”
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 AMRAP:
• 50 Double Unders
• 40 AbMat Sit-ups
• 30 Kettlebell Swings 53/35#
• 20 calorie Row
• 10 Ring Dips
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
Back Squat
• Test for new 5RM
Shoulder Press
• Test for new 5RM
Power Clean
• 5 sets of 3 reps
Conditioning
10 min AMRAP:
• 5 Power Cleans 135/95#
• 5 Front Squats 135/95#
• 5 Push Jerks 135/95#
• 15 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
Back Squat
• 2 sets of 5 reps at 80% of Mon
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
3 rounds for time:
• 33 Wall Balls 20/14#
• 33 Push-ups
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:
• 400 m Run
• 30 Kettlebell Snatch (15 Right, 15 Left) 53/35#
• 15 Chest-to-bar Pull-ups
• 400 m Run
• 15 Chest-to-bar Pull-ups
• 30 Kettlebell Snatch (15 Right, 15 Left) 53/35#
• 400 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
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
21-15-9 reps for time:
• Push Press 75/55#
• Sumo Deadlift High-Pull 75/55#
• Lateral Burpees over Bar
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
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
3 rounds:
• 10 Good Mornings 45/35#
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
10 min AMRAP:
• 3 Strict Handstand Push-ups
• 6 Deadlifts 225/155#
• 12 Box Jump Overs 24/20”
• 24 Dumbbell Front Rack Lunges 35/20#
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
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps
Conditioning
2 rounds for time:
• 15 Power Cleans 155/105#
• 150 Double Unders
• 50 Pull-ups
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
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
10-9-8-7-6-5-4-3-2-1 reps for time:
• Dumbbell Thrusters 35/20#
• Burpees
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
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
12 min AMRAP:
• 3 Bar Muscle Ups
• 6 Power Snatch 95/65#
• 9 Overhead Squats 95/65#