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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
10 min EMOM:
• 1 Squat Snatch

Slightly increase weight to finish heavy.

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

Conditioning
10 min AMRAP:
• 50 Double Unders
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Push-ups
• 10 Pull-ups

Warm-up
3 rounds:
• 20 sec Double Unders
• 10 sec Rest
• 20 sec Straight-leg Sit-up, feet together
• 10 sec Rest
• 20 sec Kettlebell Deadlifts 53/35#
• 10 sec Rest
• 20 sec Straight-leg Sit-up, feet wide apart
• 10 sec Rest

Strength
Deadlifts
• 5 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 1 rep at 80% of 1RM

Weighted Dips
• 5-3-1+ reps AHAP

Core
21-15-9 reps for time:
• Kettlebell Swings 70/53#
• GHD Sit-ups

Conditioning
40-30-20-10 reps for time:
• Row (calorie)
• Power Cleans *

Power cleans increase each round:
Men: 95, 125, 155, 185#
Women: 65, 85, 105, 125#

Warm-up
• 300 m Row

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

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

Strength
10 min Alternating EMOM:
• 4 Back Squats
• 2 Front Squats

Increase weight to finish heavy.

Conditioning
“Karen”
For time:
• 150 Wall Balls 20/14#

Warm-up
• 20 cal Air Bike

3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

3 rounds:
• 10 Jumping Jacks
• 5 Candlesticks
• 10 Mountain Climbers

Strength
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 1 rep at 80% of 1RM

Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 1 rep at 80% of 1RM

Core
5 rounds:
• 15 sec MedBall Russian Twists
• 15 sec Rest
• 15 sec Hollow Body Hold
• 15 sec Rest

Conditioning
Every 3 min for 15 min:
• 15 Push Press 75/55#
• 15 Pull-ups
• Max Burpees over Bar

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
5 min EMOM:
• 1 Clean & Jerk

5 min EMOM:
• 1 Power Clean
• 2 Front Squats

Increase weight to finish heavy.

Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 10 Deadlifts 115/75#
• 15 Box Jumps 24/20”

Warm-up
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Overhead Squats

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Core
4 rounds:
• 20 steps Seal Walk
• 50 Flutter Kicks

Conditioning
12 min AMRAP:
• 6 Dumbbell Thrusters 50/35#
• 6 Bar Muscle Ups
• 12 Dumbbell Lunges 50/35#
• 12 Toes-to-bar

Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#

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

Strength
Snatch
10 min on the clock:
• 4 attempts at 1RM

Rest 2 min

Clean & Jerk
10 min on the clock:
• 4 attempts at 1RM

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

Conditioning
16 min AMRAP:
• 4 Squat Snatches 135/95#
• 40 Double Unders

Warm-up
• 300 m Row

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

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

Strength
Back Squats
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Shrugs
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Conditioning
21-15-9 reps for time:
• Deadlifts 225/155#
• Burpee Pull-ups

Warm-up
• 100 Double Unders

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 PVC Passthroughs

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats

Strength
Alternate between:
• 10-9-8-7-6-5-4-3-2-1 Bench Press
• 1-2-3-4-5-6-7-8-9-10 Pendlay Rows

Use 2 bars. Choose a weight for each bar that will allow you to complete all reps. Recommended 135/95#.

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

Conditioning
8 min AMRAP:
• 3 Clean & Jerks 135/95#
• 15 Wall Balls 20/14#

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Around the World /side
• 10 PVC Thrusters

Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Conditioning
5 rounds for time:
• 21 Kettlebell Swings 53/35#
• 15 Chest-to-bar Pull-ups
• 9 calorie Row

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 Good Mornings
• 10 PVC Overhead Squats

Strength
5 min EMOM:
• 1 Snatch

5 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat

Increase weight to finish heavy.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
“Jenny”
20 min AMRAP:
• 20 Overhead Squats 45/35#
• 20 Back Squats 45/35#
• 400 meter Run

Warm-up
• Tabata Air Bike

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

2 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
10 min E2MOM:
• 3 Clusters

Start with 60% of 90% of your 1 rep max of clean & jerk. Slightly increase weight to finish heavy.

Conditioning
22 min AMRAP:
• 22 Power Clean 115/75#
• 22 Pull-ups
• 22 Bench Press 115/75#
• 22 GHD Sit-ups
• 22 Deadlifts 115/75#
• 22 Toes-to-bar
• 22 Push Jerk 115/75#

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Back Squats (10 min)
• Min 1: 10 reps at 95/65#
• Min 2: 9 reps at 115/75#
• Min 3: 8 reps at 135/85#
• Min 4: 7 reps at 155/95#
• Min 5: 6 reps at 175/105#
• Min 6: 5 reps at 195/115#
• Min 7: 4 reps at 215/125#
• Min 8: 3 reps at 225/135#
• Min 9: 2 reps at 245/145#
• Min 10: 1 rep at 265/155#

Conditioning
10 rounds for time:
• 10 Front Rack Lunges 95/65#
• 30 Double Unders

Warm-up
• 200 Single Unders

3 rounds:
• 20 sec Arm Circles
• 20 sec Jumping Jacks
• 20 sec Mountain Climbers
• 20 sec Standing Toe Touch Hold

Strength
Shoulder Press
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM

Floor Press
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 Kettlebell Swing 70/53#

Conditioning
10 min E2MOM:
• 20 Burpees
• Max Row (calories)

Every 2 min, perform 20 burpees then max calorie row in the time remaining. Continue for 10 min (5 rounds). Score is total number of calories rowed.

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs

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

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
12 min E2MOM:
• 1 Power Clean
• 2 Front Squats
• 1 Clean & Jerk

Start with 60% of 90% of your 1 rep max of clean & jerk. Slightly increase weight to finish heavy.

Conditioning
3 rounds for time:
• 10 Thrusters 115/75#
• 20 Wall Balls 20/14#
• 30 Pull-ups

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats

3 rounds:
• 20 sec Thoracic Spine Stretch
• 20 sec Thoracic Spine Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog

Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM

Overhead Squat
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM

Core
6 min EMOM:
• 10 sec Hollow Body Hold
• 10 AbMat Sit-ups

Conditioning
10 min AMRAP:
• 2 Dumbbell Snatch 50/35#
• 2 Box Jumps 30/24”
• 4 Dumbbell Snatch 50/35#
• 4 Box Jumps 30/24”
• 6 Dumbbell Snatch 50/35#
• 6 Box Jumps 30/24”
… continue pattern until time is up.

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

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

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

Strength
Snatch
10 min on the clock:
• 3 attempts at 1RM

Rest 5 min

Clean & Jerk
10 min on the clock:
• 3 attempts at 1RM

Conditioning
20 min AMRAP:
• 1 Squat Clean 205/145#
• 2 Rope Climbs 15’
• 3 Deadlifts 205/145#
• 4 Handstand Push-ups

Warm-up
• 400 m Run

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

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
Back Squats
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
5 rounds for time:
• 1 min Row (calories)
• 1 min Toes-to-bar
• 1 min Wall Balls 20/14#
• 1 min Rest

Warm-up
• 20 cal Air Bike
• 20 Jumping Jacks
• 10 PVC Passthroughs

2 rounds:
• 10 Ring Rows
• 10 Push-ups
• 5 Ring Dips

Strength
10 min E2MOM:
• 5 Bench Presses
• 5 Strict Muscle Ups

Start with 50% of 90% of your 1 rep max for bench press. Slightly increase weight to finish heavy.

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 Deadlifts BW / 70% of BW

BW = bodyweight; load up the barbell to weigh as much as you do.

Conditioning
5 rounds for time:
• 5 Bar Muscle Ups
• 10 Dumbbell Thrusters 35/25#

Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats

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

Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Power Cleans 165/115#
• Bar Facing Burpees