Lead Programmer

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 Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength 8-6-4-2 reps: • Back Squat • Deadlift Setup 2 bars, one on the rack for squats and one on the ground for deadlifts. Increase weight to finish heavy as possible. Conditioning 45-30-15 reps for time: • Wall Balls 20/14# • Toes-to-bar • Deadlifts 155/100# • 200 m Run

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 3 reps, work up to 90% of 1RM Weighted Dips • 3 sets of 3 reps, work up to 90% of 1RM Core 3 rounds: • 10 MedBall GHD Sit-ups 20/14# • 10 MedBall Twists 20/14#­ Conditioning 15 min AMRAP: • 10 Ring Dips • 10 Kettlebell Swings 70/53# • 10 Box Jump Overs 24/20”

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 (hip/knee/floor) • 5 sets of the complex Start light; increase weight to finish as heavy as possible. Conditioning 40-30-20-10 reps for time: • Overhead Squats * • Row calories Increase weight each set. OHS: 75/55#, 95/65#, 115/75#, 135/85#

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 Clean & Jerks • 3 sets of 3 reps, work up to 90% of 1RM Front Squats • 3 sets of 3 reps, work up to 90% of 1RM Core 3 rounds: • 10 Good Mornings 45/35# • 20 Flutter Kicks Conditioning For max reps: • Tabata Pull-ups • Tabata Push-ups • Tabata Air Squats • Tabata Double Unders

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

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

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
3 rounds for time:
• 27 calorie Row
• 21 Kettlebell Swings 70/53#
• 15 Knees to Elbows
• 9 Ring Dips
• 3 Rope Climbs 15’

Warm-up • 400 m Run 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge 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 • 3 sets of 3 reps, work up to 90% of 1RM Shoulder Press • 3 sets of 3 reps, work up to 90% of 1RM Conditioning 15-10-5 reps for time: • Clean & Jerk 135/95# • Back Squat 135/95# • Toes-to-bar

Warm-up • 300 m Row 3 rounds: • 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats 3 rounds: • 30 sec Bulgarian Stretch Right • 30 sec Bulgarian Stretch Left • 30 sec Box Stretch Right • 30 sec Box Stretch Left Strength Every 90 sec for 9 min (6 rounds): • 3-3-2-2-1-1 Bench Press • 3-3-2-2-1-1 Deadlift Core 6 rounds: • 20 sec Handstand Hold • 10 sec Rest • 20 sec Hollow Rocks • 10 sec Rest Conditioning 12 min AMRAP: • 3 Power Snatches 115/75# • 9 Deadlifts 115/75# • 12 Box Jumps 24/20”

Warm-up • 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 Squat Hold • 30 sec Straddle Stretch Strength 10 min E2MOM: • 3 Power Cleans • 3 Thrusters Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy. Conditioning 9 min AMRAP: • 3 Wall Balls 20/14# • 3 Chest-to-Bar Pull-ups • 6 Wall Balls 20/14# • 6 Chest-to-Bar Pull-ups • 9 Wall Balls 20/14# • 9 Chest-to-Bar Pull-ups … continue pattern until time.

Warm-up • 300 m Row 3 rounds: • 10 Lateral Jumps over Rower/Bar • 10 Air 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 Snatch • 3 sets of 3 reps, work up to 90% of 1RM Overhead Squat • 3 sets of 3 reps, work up to 90% of 1RM Core 6 rounds: • 20 sec MedBall Russian Twists • 10 sec Rest • 20 sec MedBall Sit-ups • 10 sec Rest Conditioning 5 rounds for time: • 60 Double Unders • 20 One-arm Dumbbell Power Snatch 50/35# Perform 10 DB Snatch per arm each round in any order.

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 3 rounds of “Cindy”: • 5 Pull-ups • 10 Push-ups • 15 Air Squats Strength 8-6-4-2 reps: • Front Rack Lunge • Bent Over Barbell Rows Increase weight to finish heavy. Core 3 rounds: • 10 Hollow Body Rocks • 10 Russian KB Swings 70/53# Conditioning  For time: • 400 m Run • 20 Overhead Squats 95/65# • 400 m Run • 15 Overhead Squats 115/75# • 400 m Run • 10 Overhead Squats 135/85# • 400 m Run • 5 Overhead Squats 155/95# Bar starts from the floor. Increase weight after each set.

Warm-up • Tabata Air Bike 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 Overhead Squats Strength 5-4-3-2-1 rep: • Back Squat • Deadlift Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning 4 rounds for time: • 15 Deadlifts * • 15 Handstand Push-ups Round 1: 135/95# Round 2: 185/135# Round 3: 225/155# Round 4: 275/185#

Warm-up • 100 Single Unders • 50 Double Unders • 10 Triple Unders 3 rounds: • 10 Jumping Jacks • 10 Push-ups 2 rounds: • 30 sec Arm Circles Forward • 30 sec Arm Circles Backwards • 30 sec Standing Toe Touch Foot on Box Right • 30 sec Standing Toe Touch Foot on Box Left Strength Bench Press • 3 sets of 5 reps, work up to 85% of 1RM Weighted Dips • 3 sets of 5 reps, work up to 85% of 1RM Core 2 rounds: • 10 AbMat Sit-ups • 10 GHD Hip Extensions • 10 Evil Wheels • 10 Lying Leg Raises Conditioning 8 min AMRAP: • 8 Dumbbell Thrusters 35/20# • 8 Dumbbell Deficit Push-ups • 8 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 10 min E2MOM: • 1 Snatch • 5-4-3-2-1 Overhead Squats Within the first 2 minutes, perform 1 squat snatch followed by 5 overhead squats. Increase weight. In the next 2 minutes, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch + 3 ohs, etc. Conditioning For time: • 250 m Row • 25 Squat Snatches 75/55# • 25 Pull-ups • 500 m Row • 25 Pull-ups • 25 Squat Snatches 75/55# • 250 m Row

Warm-up
• 200 m Row
• 200 m Run

2 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

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Strength
Clean & Jerks
• 3 sets of 5 reps, work up to 85% of 1RM

Front Squats
• 3 sets of 5 reps, work up to 85% of 1RM

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

Conditioning
10 min AMRAP:
• 2 Hang Power Cleans 95/65#
• 2 Box Jump Overs 24/20”
• 4 Hang Power Cleans 95/65#
• 4 Box Jump Overs 24/20”
• 6 Hang Power Cleans 95/65#
• 6 Box Jump Overs 24/20”
… continue pattern until time.

Warm-up • 400 m Run 2 rounds: • 30 sec Box Stretch Right • 30 sec Box Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Strength Back Squat • 3 sets of 5 reps, work up to 85% of 1RM Deadlift • 3 sets of 5 reps, work up to 85% of 1RM Core 3 rounds: • 10 AbMat Sit-ups w/ Plate 25/15# • 10 Russian Twists w/ Plate 25/15# Conditioning 15 min AMRAP: • 50 Double Unders • 40 Push Press 115/75# • 30 Air Bike calories • 20 Front Squats 115/75# • 10 Bar Muscle Ups

Warm-up • 300 m Row 3 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Butterfly Stretch • 30 sec Squat Hold 2 rounds: • 10 m Duck Walk • 10 m Walking Lunges Strength Every 90 sec for 6 rounds: • 3 Bench Press • 6 Ring Rows • 3 Ring Dips Increase weight to finish heavy. Core 3 rounds: • 10 GHD Hip Extensions • 10 Lying Leg Raises Conditioning EMOM until 100 wall balls: • 5 Burpees • Max Wall Balls 20/14# Every minute, starting at 0:00, perform 5 burpees then as many wall balls as possible in the remaining time. Repeat until 100 wall balls have been completed. Score is time.

Warm-up • 20 cal Air Bike 3 rounds: • 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs Strength Snatch • 3 sets of 5 reps, work up to 85% of 1RM Overhead Squat • 3 sets of 5 reps, work up to 85% of 1RM Conditioning 10 rounds for time: • 2 Power Snatches 135/95# • 3 Clean & Jerks 135/95# • 4 Box Jumps 30/24”

Warm-up • 100 Single Unders 3 rounds: • 60 sec Thoracic Spine BB Stretch • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Strength 10 min E2MOM: • 1 Power Clean • 2 Hang Cleans • 1 Cluster Every 2 min for 10 min (5 rounds), perform 1 power clean, followed by 2 hang cleans and 1 cluster (squat clean thruster). Start light. Work up to finish heavy. Core 6 rounds: • 20 sec Handstand Hold • 10 sec Rest • 20 sec Hollow Rocks • 10 sec Rest Conditioning 2 rounds for time: • 1000 m Row • 50 Kettlebell Swings 53/35#

Warm-up • 20 cal Air Bike 2 rounds: • 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 Cossack Side Lunges • 20 Arm Circles (10 CW, 10 CCW) Conditioning “Murph” For time: • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

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 4 rounds: • 6 Back Rack Lunges 6 total steps (3/leg) per round. Increase weight to finish as heavy as possible. Core 3 rounds: • 10 Knees to Elbows • 30 sec Hollow Body Hold Conditioning  3-9-15-21-15-9-3 reps for time: • Deadlifts 155/100# • Burpee Box Jumps 24/20”