Lead Programmer

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
10 min E2MOM:
• 3-Position Power Snatch (Hip, Knee, Floor)
• 3 Overhead Squats

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

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning
12 min AMRAP:
• 3 Power Snatches 135/95#
• 6 Pull-ups
• 9 Push-ups
• 12 Air Squats

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
10 min EMOM:
• 3 Deadlifts
• 6 Weighted AbMat Sit-ups

Start light, 40% of 90% of your 1 rep max of each movement. Slightly increase weight each min.

Conditioning
For time:
• 2000 m Row
• 200 Double Unders
• 2000 m Run

Partition reps how you like.

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
5 min EMOM:
• 3 Back Squats

5 min EMOM:
• 6 Dumbbell Step Ups 24/20”

For each EMOM, start light, 40% of 90% of your 1 rep max of each lift. Slightly increase weight each min. For step ups, 3 per leg each min.

Conditioning
For time:
• 50 Wall Balls 20/14#
• 50 Kettlebell Swings 53/35#
• 50 AbMat Sit-ups
• 50 Box Jump Overs 24/20”
• 50 AbMat Sit-ups
• 50 Kettlebell Swings 53/35#
• 50 Wall Balls 20/14#

 Repeat from 01.14.17.

Warm-up
• Reverse Tabata Air Bike
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions

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
Bench Press + Strict Pull-up
• 5 reps at 40% of 1RM Bench
• 5 reps at 50% of 1RM Bench
• 5 reps at 60% of 1RM Bench

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest

Conditioning
7 min AMRAP:
• 7 Front Squats 95/65#
• 7 Pull-ups
• 7 Burpees

Barbell starts from the ground. Touch pull-up bar at the top of each burpee.

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength
10 min Alternating EMOM:
• 3-Position Power Clean (Hip, Knee, Floor)
• 3 Shoulder Presses

Setup 2 bars with 40% of your 90% 1 rep max of each lift. Slightly increase weight to finish heavy.

Conditioning
21-15-9 reps for time:
• Dumbbell Power Clean 50/35#
• Dumbbell Push Press 50/35#
• Handstand Push-up

Warm-up
• 200 Single Unders

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

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
3 rounds for max reps:
• 1 min Row (calories)
• 1 min Power Snatch 75/55#
• 1 min Rest
• 1 min Row (calories)
• 1 min Overhead Squats 75/55#
• 1 min Rest

Warm-up
• 400 m Run
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

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

Strength
10 min E2MOM:
• 1 Snatch

10 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Conditioning
For time:
• 1-2-3-4-5 Squat Snatches 135/95#
• 60-60-60-60-60 Double Unders
• 5-4-3-2-1 Rope Climbs 15’

Warm-up
• Tabata Air Bike

3 rounds:
• 5 Strict Pull-ups
• 10 Air Squats
• 15 Jumping Jacks

Strength
Back Squats
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Weighted Pull-ups
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Conditioning
12 min AMRAP:
• 5 Ring Muscle-ups
• 5 Thrusters 115/75#
• 20 Pull-ups
• 20 Wall Balls 20/14#

Warm-up
• 200 Single Unders

2 rounds:
• 10 m Walking Lunges
• 10 m Inch Worm

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles CW
• 10 Arm Circles CCW

Strength
12 min Alternating EMOM:
• 6-5-4-3-2-1 Bench Press
• 6-5-4-3-2-1 Weighted Dips

Within minute 1, perform 6 bench presses. Within minute 2, perform 6 weighted dips. Within minute 3, perform 5 bench presses… etc. Start with 70% of 90% of your 1 rep max and increase by 5% each time.

Core
3 rounds:
• 15 Hanging Knee Raises
• 10 Evil Wheels

Conditioning
21-15-9 reps for time:
• Row (calories)
• Ring Dips
• Toes-to-bar

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 10 Barbell Thrusters 45/35#

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

Strength
Clean & Jerk
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Front Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Conditioning
For time:
• 40-30-20-10 Hang Power Cleans *
• 20-15-10-5 Burpee Box Jumps 24/20”

Increase weight after each round.
Hang Power Cleans: 45/35#, 95/65#, 135/95#, 185/135#

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
5 min EMOM:
• 3 Snatches

5 min EMOM:
• 2 Snatch Grip Push Press
• 1 Overhead Squat

Core
• Tabata AbMat Sit-ups

Conditioning
8 min AMRAP:
• 8 Push-ups
• 8 Double Kettlebell Deadlift 53/35#
• 8 Kettlebell Overhead Lunges 53/35#

Warm-up
• 400 m Run

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

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

Strength
Death by:
• Deadlift 225/155#
• Back Squat 205/135#

Set-up two barbells: one on the ground for deadlifts and the other on the rack for squats. EMOM for as long as possible: complete 1 rep of each movement in the first minute, 2 reps of each in the second minute, 3 reps of each in the third minute and so on until the reps cannot be completed in the given time. Time cap: 10 min.

Conditioning
For time:
• 100 m KB Farmers Carry 70/53#
• 21 Handstand Push-ups
• 100 Double Unders
• 100 m KB Farmers Carry 70/53#
• 15 Handstand Push-ups
• 100 Double Unders
• 100 m KB Farmers Carry 70/53#
• 9 Handstand Push-ups
• 100 Double Unders
• 100 m KB Farmers Carry 70/53#

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Jumping Lunges

2 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#

Strength
10 min EMOM:
• 1 Front Squat

Start light and then increase weight each minute to finish as heavy as possible.

Core
6 rounds:
• 20 sec Wall Sit
• 10 sec Rest
• 20 sec Hollow Rock
• 10 sec Rest

Conditioning
10 min AMRAP:
• 3 Power Snatch 135/95#
• 6 Bar Facing Burpees
• 12 Pull-ups
• 24 Air Squats

Warm-up
• 400 m Run

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#

Strength
Bench Press
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Weighted Pull-ups
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
2 rounds for time:
• 500 m Row
• 50 Wall Balls 20/14#
• 50 Deadlifts 115/75#
• 50 Shoulder-to-Overhead 115/75#

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Jacks
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
10 min EMOM:
• 1 Hang Squat Clean
• 1 Clean & Jerk

After each minute, increase weight to finish heavy.

Conditioning
5 round for time:
• 5 Squat Cleans 185/125#
• 10 Chest-to-bar Pull-ups
• 20 AbMat Sit-ups

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
Snatch
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Overhead Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Conditioning
12 min AMRAP:
• 12 Box Jumps 24/20”
• 12 Kettlebell Swings 70/53#

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

Strength
8 min E2MOM:
• 3 Snatch

8 min E2MOM:
• 3 Clean & Jerk

Every 2 min, increase the weight to finish with a 3RM.

Conditioning
For time:
• 1 mile Run
• 50 Wall Balls 20/14#
• 10 Rope Climbs 15’
• 50 Wall Balls 20/14#
• 1 mile Run

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

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

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

Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Hollow Body Rocks
• 15 sec Rest

Conditioning
4 rounds for time:
• 10 Deadlifts 245/155#
• 60 Double Unders

I’m back!

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

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

2 rounds:
• 10 Wall Balls 20/14#
• 10 Push-ups

Strength
10-8-6-4-2 reps:
• Bench Press
• Ring Rows w/ Feet Elevated

Start at 50% of 1RM Bench Press and then try to increase weight each set to finish as heavy as possible.

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

Conditioning
For time:
• 21 Thrusters 95/65#
• 21 Pull-ups
• 15 Thrusters 115/75#
• 15 Chest-to-bar Pull-ups
• 9 Thrusters 135/85#
• 9 Bar Muscle Ups

Sorry, your PushJerk programmer is stuck in an airport.

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength:
3 Power Cleans + 1 Jerk
• 1 complex at 60% of 1RM
• 1 complex at 70% of 1RM
• 1 complex at 80% of 1RM

Front Squats
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM

Conditioning
5 rounds for time:
• 5 Power Cleans 135/95#:
• 10 Toes-to-bar
• 15 calorie Row