Lead Programmer

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

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 Pike Stretch
• 30 sec Straddle Stretch

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
5 rounds for time:
• 250 m Row
• 15 Bench Presses 135/85#

Warm-up
• 300 m Row

3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy

Conditioning
For time:
• 100 Double Unders
• 100 Wall Balls 20/14#
• 100 Double Unders
• 100 Kettlebell Swings 53/35#
• 100 Double Unders

Warm-up
• 100 Single Unders
• 50 Double Unders

3 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
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

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

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
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 min AMRAP:
• 2 Deadlifts 185/125#
• 2 Box Jumps 24/20”
• 2 Push-ups
• 4 Deadlifts 185/125#
• 4 Box Jumps 24/20”
• 4 Push-ups
…
Continue pattern until time is up.

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:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
16 min AMRAP:
• 8 Overhead Lunges 115/75#
• 8 Bar Facing Burpees
• 8 Power Snatches 115/75#
• 8 Bar Facing Burpees

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
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
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups

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

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
Deadlift (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Conditioning
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 70/53#
• 15 Box Jump Overs 24/20”
• 9 Ring Dips

Warm-up
• 200 Single Unders

3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats

3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 20 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Left

Strength
Front Squat (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Conditioning
25-20-15-10 reps for time:
• Front Squats 95/65#
• Row (calories)

Warm-up
• 300 m Row

2 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs

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 Pike Stretch
• 30 sec Straddle Stretch

Strength
Bench Press (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Conditioning
Every 3 min for 15 min:
• 20 AbMat Sit-ups
• 15 Burpees
• 10 Deadlifts 225/155#
• Max Double Unders

Warm-up
• 400 m Run

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
Clean & Jerk (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Conditioning
3 rounds for time:
• 10 Chest-to-bar Pull-ups
• 10 Power Cleans 135/95#
• 10 Chest-to-bar Pull-ups
• 10 Shoulder-to-Overhead 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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Snatch (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Overhead Squat (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Conditioning
10 min AMRAP:
• 40 Wall Balls 20/14#
• 20 Dumbbell Snatch 50/35#

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

Conditioning
“Nick”
12 rounds for time:
• 10 Dumbbell Hang Squat Clean 45/35#
• 6 Handstand Push-ups on Dumbbells

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

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

Strength
10 min EMOM:
• 1 Front Squat
• 2 Back Squat

Use the same bar. Perform front squat, re-rack, then perform back squats. Slightly increase weight to finish heavy.

Conditioning
20-15-10-5 reps for time:
• Overhead Squats 95/65#
• Box Jumps 24/20”
• Toes-to-bar

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg

2 rounds:
• 10 Wall Balls 20/14#
• 10 Ring Rows

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#

Conditioning
For time:
• 300 m Row
• 30 Push-ups
• 30 Kettlebell Goblet Squats 53/35#
• 30 Pull-ups
• 300 m Row
• 30 Pull-ups
• 30 Kettlebell Goblet Squats 53/35#
• 30 Push-ups
• 300 m Row

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
10 min EMOM:
• 1 Thruster

Slightly increase weight to finish heavy.

Conditioning
10 min AMRAP:
• 15 Bar-Facing Burpees
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 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
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Core
8 rounds:
• 15 sec AbMat Sit-ups
• 15 sec Plank on Elbows

Conditioning
3 rounds for time:
• 10 Squat Snatch 95/65#
• 100 Double Unders

Warm-up
2 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:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 30 sec Squat Hold

Strength
10 min EMOM:
• 1 Power Snatch
• 1 Squat Snatch

10 min EMOM:
• 1 Power Clean
• 1 Cluster

Deload session: keep weight moderately light.

Conditioning
5 rounds for max calories:
4 min:
• 5 Muscle Ups
• 20 Wall Balls 20/14#
• Max Air Bike (calories)

2 min Rest

Score is total calories on the air bike.

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

Strength
Back Squats
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
For time:
• 800 m Run

Then, 21-15-9 reps:
• Front Squats 135/95#
• Handstand Push-ups

Then:
• 800 m Run

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 60 sec Thoracic Spine BB Stretch

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers

Strength
5 min EMOM:
• 5 Close-Grip Bench Press
• 5 Bent-over Barbell Row

5 min EMOM:
• 5 Strict Pull-ups
• 5 Strict Dips

Deload session: keep weight moderately light.

Core
3 rounds:
• 20 Bicycle Sit-ups
• 10 Evil Wheels

Conditioning
12 min AMRAP:
• 3 Hang Power Snatches 95/65#
• 6 Hang Power Cleans 95/65#
• 9 Box Jump Overs 24/20”

Warm-up
• 400 m Run

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
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
5 rounds for time:
• 5 Deadlifts 225/155#
• 10 Dumbbell Thrusters 35/25#
• 15 Toes-to-bar