Lead Programmer

Warm-up
• Reverse Tabata 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 Good Mornings
• 10 PVC Overhead Squats

Strength
5 min EMOM:
• 3 Snatch Grip Push Press

5 min EMOM:
• 1 Hang Power Snatch
• 1 Squat Snatch

After each minute, increase weight to finish heavy.

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
10 min AMRAP:
• 3 Squat Snatches 115/75#
• 6 Sumo Deadlift High-pulls 115/75#
• 9 Lateral Burpees over Bar

Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Jumping Jacks
• 10 m Bear Crawl

Strength
12 min E2MOM:
• 1 Deadlift
• 1 Shoulder Press

Setup up 2 barbells with 50% of each 1RM, perform 1 rep of each every 2 minutes, and increase the weight to finish as heavy as possible.

Core
3 rounds:
• 15 GHD Hip Extensions
• 15 MedBall Russian Twists

Conditioning
30-20-10 reps for time:
• Row (calories)
• Wall Balls 20/14#
• AbMat Sit-ups
• Push-ups

Warm-up
• 300 m Row

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

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

Strength
8 min EMOM:
• 3 Back Squats

Start at 55% of 1RM and then try to increase weight each minute to finish as heavy as possible.

Conditioning
3 rounds for time:
• 10 Overhead Squats 135/95#
• 20 Toes-to-bar
• 50 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

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
Bench Press
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 rep at 85% of 1RM

Bent-over Barbell Rows
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 rep at 85% of 1RM

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

Conditioning
8 min AMRAP:
• 8 Push Press 115/75#
• 8 Box Jump Overs 24/20”

Warm-up
• 400 m Run

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

With an empty barbell:
• 15 Deadlifts 45/35#
• 15 Thrusters 45/35#

Strength
10 min EMOM:
• 1 Front Squat
• 1 Thruster
Barbell starts from the floor. Increase weight to finish heavy.

Conditioning
5 rounds for time:
• 21 Air Squats
• 15 Burpees over Bar
• 9 Hang Power Cleans 135/95#

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

4 rounds:
• 20 sec Thoracic Spine Stretch
• 20 sec Thoracic Spine Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

Strength
3-Position Snatch (thigh/knee/floor)
• 7 sets of 1 complex
Start light; increase weight each set.

Overhead Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 rep at 85% of 1RM

Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels

Conditioning
“Jackie”
For time:
• 1000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Warm-up
• 400 m Run

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

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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.

Core
3 rounds:
• 20 Flutter Kicks
• 10 Deadlifts 135/95#
• 10 GHD Sit-ups

Conditioning
12 min AMRAP:
• 10 Air Bike (calories)
• 10 Dumbbell Snatch 50/35#
• 10 Burpee Box Jumps 24/20”

Warm-up
• 300 m Row

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

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#

Strength
Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM

Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM

Conditioning
10 rounds for time:
• 3 Clean & Jerks 155/105#
• 30 Double Unders

Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
10 min EMOM:
• 10 sec Pull-up Hold
• 3 Bench Press
If time permits, increase weight to finish heavy.

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 Bench Knee Raises

Conditioning
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Pull-ups

Warm-up
• 400 m Run

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

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

Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM

Conditioning
For time:
• 250 m Row
• 25 Kettlebell Swings 70/53#
• 25 Push-ups
• 500 m Row
• 25 Push-ups
• 25 Kettlebell Swings 70/53#
• 250 m Row

Warm-up
• 20 cal Air Bike
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
10 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat
Increase weight to finish heavy

Core
Accumulate 2 min:
• L-Hang Hold

Conditioning
“Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatch 75/55#
• 1 min Box Jumps 24/20”
• 1 min Thruster 75/55”
• 1 min Chest-to-bar Pull-ups
• 1 min Rest

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
Find 1RM Power Clean

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
5 rounds for max reps:

2 min:
• 3 Bar Muscle Ups
• 10 Deadlifts 225/155#
• Max Double Unders

2 min:
• Rest

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
6 min EMOM:
• 20 sec Back Squats 135/95#
• 40 sec Rest

3 min Rest

6 min EMOM:
• 20 sec Back Squats 95/65#
• 40 sec Rest

Conditioning
20-15-10-5 reps for time:
• Row (calories)
• Thrusters 95/65#
• Toes-to-bar

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 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
Dumbbell Bench Press
• 12 reps at 50% of 1RM
• 10 reps at 60% of 1RM
• 8 reps at 70% of 1RM

Weighted Dips
• 12 reps AHAP
• 10 reps AHAP
• 8 reps AHAP

Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest

Conditioning
For time:
• 9 Sumo Deadlift High Pulls 135/85#
• 15 Burpee Box Jumps 24/20”
• 15 Sumo Deadlift High Pulls 115/75#
• 15 Burpee Box Jumps 24/20”
• 21 Sumo Deadlift High Pulls 95/65#
• 15 Burpee Box Jumps 24/20”

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
10 min EMOM:
• 3 Squat Cleans
• 1 Split Jerk
Increase weight to finish heavy.

Conditioning
“Hammer”
5 rounds for time:
• 5 Power Cleans 135/95#
• 10 Front Squats 135/95#
• 5 Jerks 135/95#
• 20 Pull-Ups
• 90 sec Rest

Warm-up
• Tabata Air Bike

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

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM

Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM

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

Conditioning
10 min AMRAP:
• 3 Snatches 135/95#
• 15 Wall Balls 20/14#

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

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

Strength
10 min EMOM:
• 2 Clusters
Increase weight to finish heavy

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning
5 rounds for time:
• 20 Kettlebell Swings 53/35#
• 20 Air Squats
• 400 m Run

Warm-up
• 400 m Run

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM

Deficit Deadlift 4”
• 3 reps at 55% of 1RM
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM

Conditioning
5 rounds for max reps:

2 min:
• 5 Squat Cleans 135/95#
• 5 Bar Muscle-ups
• Max Box Jumps 24/20”

2 min:
• Rest

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch

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

Strength
10 min EMOM:
• 3 Bent-over Barbell Row
• 3 Bench Press
Increase weight to finish heavy

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

Conditioning
3 rounds for time:
• 500 m Row
• 21 Push-ups
• 12 Dumbbell Thrusters 50/35#

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 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength

Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM

Front Squat w/ 3 sec pause in  bottom
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM

 Conditioning
For time:
• 20 Deadlifts 185/125#
• 40 Double Unders
• 20 Pull-ups
• 40 Double Unders
• 20 Bar-Facing Burpees
• 40 Double Unders
• 20 Pull-ups
• 40 Double Unders
• 20 Deadlifts 185/125#