Lead Programmer

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 10 min E2MOM: • 3 Front Squats • 3 Back Squat Increase weight to finish heavy. Conditioning 3 rounds for time: • 5 Deadlifts 275/185# • 20 Box Jumps 24/20” • 80 Double Unders

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 Bench Press • 3 sets of 5 reps, work up to 80% of 1RM Slow Tempo Strict Pull-up • 3 sets of 5 reps Core 6 rounds: • 20 sec MedBall Russian Twists • 10 sec Rest • 20 sec Flutter Kicks • 10 sec Rest Conditioning For time: • 500 m Row • 50 Pull-ups • 500 m Row • 50 Dumbbell Thrusters 30/20# • 500 m Row

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: • 3 Squat Snatch Increase weight to finish heavy. Conditioning 3 min AMRAP: • 40 AbMat Sit-ups • Max Power Snatches 75/35# 1 min Rest 3 min AMRAP: • 30 AbMat Sit-ups • Max Power Snatches 95/55# 1 min Rest 3 min AMRAP: • 20 AbMat Sit-ups • Max Power Snatches 115/75# 1 min Rest 3 min AMRAP: • 10 AbMat Sit-ups • Max Power Snatches 135/95#

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 Cleans • 3 sets of 5 reps, work up to 80% of 1RM Shoulder Press • 3 sets of 5 reps, work up to 80% of 1RM Core 6 rounds: • 20 sec Hollow Rocks • 10 sec Rest • 20 sec Handstand Hold • 10 sec Rest Conditioning 10 min AMRAP: • 5 Shoulder-to-Overhead 135/95# • 10 Bar-facing Burpees • 15 Air Squats

Warm-up 3 rounds: • 10 m Sprint Backwards • 10 m Sprint Forward­­ • 10 m High Knees • 10 m Butt Kicks • 10 PVC Overhead Squats 2 rounds: • 10 Cossack Side Lunges • 10 Walking Lunges Strength Overhead Lunges • 3 sets of 6 steps, work up to AHAP GHD Back Extensions • 5 sets of 10 reps Core 3 rounds: • 10 Lying Leg Raises • 10 Evil Wheels Conditioning 3 rounds for time: • 6 Bar Muscle-ups • 12 Overhead Squats 115/75# • 18 Box Jumps 24/20”

Warm-up • 400 m Run 3 rounds: • 30 sec Squat Hold • 30 sec Straddle Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) Strength Back Squat • 3 sets of 5 reps, work up to 80% of 1RM Deadlifts • 3 sets of 5 reps, work up to 80% of 1RM Conditioning 5 rounds for time: • 6 Squat Cleans 155/100# • 12 calorie Row

Warm-up • Tabata Air Bike 2 rounds: • 10 PVC Around the World CW • 10 PVC Around the World CCW • 10 PVC Passthroughs 2 rounds: • 10 Band Triceps Pushdowns • 10 Push-ups • 10 Ring Rows Strength 10 min E2MOM: • 5 Bench Press • 5 Bent Over Barbell Rows Increase weight to finish heavy. Core 21-15-9 reps: • Sit-up to Pike • Hollow Body Rocks Conditioning 3 rounds for max reps: 3 min AMRAP: • 6 Deadlifts 225/155# • 6 Push-ups • 6 Toes-to-bar 1 min Rest

Warm-up • 200 Single Unders 3 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats 3 rounds: • 20 sec Pec Stretch w/ Band Right • 20 sec Pec Stretch w/ Band Left • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left Strength Snatch • 3 sets of 5 reps, work up to 80% of 1RM Overhead Squat • 3 sets of 5 reps, work up to 80% of 1RM Conditioning 12 min AMRAP: • 12 Kettlebell Snatch 53/35# * • 24 Double Unders Single-arm kettlebell snatches; switch arms as desired.

Warm-up • 300 m Row 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 Pike Stretch • 30 sec Straddle Stretch Strength 10 min E2MOM: • 3 Clean & Jerks Increase weight to finish heavy. Core 3 rounds: • 10 GHD Sit-ups • 20 Mountain Climbers Conditioning For time: • 75 Thrusters 95/65# Each break, athlete must perform: • 10 Pull-ups

Warm-up
• 200 Single Unders

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

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
12 min E2MOM:
• 1 Snatch Pull
• 1 Snatch
• 1 Overhead Squat
• 1 Clean Pull
• 1 Clean
• 1 Jerk

Conditioning
For time:
• 50 cal Air Bike
• 50 m Farmer’s Carry 70/53#
• 100 Air Squats
• 100 AbMat Sit-ups
• 50 m Farmer’s Carry 70/53#
• 50 cal Air Bike

Warm-up • 20 cal Air Bike 3 rounds: • 10 Sit-up to Pike • 10 Sit-up to Straddle • 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 10 min Alternating EMOM: • Even min: 2 Back Squats • Odd min: 2 Deadlifts Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning For time: • 800 m Run Then, 21-15-9 reps: • Front Squats 115/75# • Toes-to-bar Then: • 800 m Run Barbell starts from the ground.

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 Bench Press • 5-3-1 reps, work up to 85% of 1RM Weighted Dips • 5-3-1 reps, work up to 85% of 1RM Core 3 rounds: • 1 min Hollow Hold (cumulative) • 10 GHD Hip Extensions Conditioning For time: • 50 Wall Balls 20/14# • 40 Box Jump Overs 24/20” • 30 Burpees • 20 Wall Balls 20/14# • 10 Box Jump Overs 24/20”

Warm-up • 20 cal Air Bike 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 Snatch • 1 Hang Power Snatch • 1 Squat Snatch • 1 Overhead Squat Increase weight to finish as heavy as possible. Conditioning 40-30-20-10 reps for time: • Hang Power Cleans * • Row calories Increase weight each set. Hang Power Cleans: 45/35#, 95/65#, 135/95#, 185/135# Repeat from Wed, Jan 17, 2018

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 Pigeon Pose Right • 30 sec Pigeon Pose Left Strength Clean & Jerk • 5-3-1 reps, work up to 85% of 1RM Front Squats • 5-3-1 reps, work up to 85% of 1RM Core • Tabata MedBall Twists 20/14#­ Conditioning 3 rounds for time: • 10 Power Snatches 135/95# • 100 Double Unders * Each time you break double unders: • 3 Push-ups

Warm-up 2 rounds: • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 Jumping Jacks • 10 Mountain Climbers 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 5 min EMOM: • 3 Snatch 5 min EMOM: • 3 Clean & Jerk Each lift, try to increase the weight to finish as heavy as possible. Conditioning 5 rounds for max calories: 3 min: • 10 Dumbbell Cleans 50/35# • 10 Dumbbell Push Press 50/35# • 10 Dumbbell Renegade Rows 50/35# • Max AirBike (calories) 1 min: • Rest

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 • 5-3-1 reps, work up to 85% of 1RM Deadlifts • 5-3-1 reps, work up to 85% of 1RM Conditioning 5 rounds for time: • 20 Kettlebell Swings 53/35# • 15 Pull-ups • 10 Handstand Push-ups • 5 Bar Muscle-ups

Warm-up Unbroken: • 50 Double Unders • 100 Single Unders • 50 Double Unders 4 rounds: • 5 Push-ups • 5 Ring Rows 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength 10-8-6-4-2 reps: • Strict Pull-up • Bench Press Increase weight to finish heavy. Core 2 rounds: • 25 Knees to Elbows • 25 GHD Sit-ups Conditioning For time: • 500 m Row 5-10-15-10-5 reps: • Overhead Squat 115/75# • Lateral Burpees over Bar Then: • 500 m Row

Warm-up • 20 cal Air Bike 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left 3 rounds: • 10 Mountain Climbers • 10 PVC Overhead Squats Strength Snatch • 5-3-1 reps, work up to 85% of 1RM Overhead Squat • 5-3-1 reps, work up to 85% of 1RM Conditioning 8 rounds for time: • 8 Dumbbell Power Snatch 50/35# • 8 Toes-to-bar

Warm-up • 300 m Row 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 PVC Passthroughs • 10 PVC Around the World CW • 10 PVC Around the World CCW Strength 10 min EMOM: • 1 Push Press • 1 Push Jerk • 1 Split Jerk Bar starts from the ground. Increase weight to finish heavy. Core April Fools Plank 4 rounds: • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Plank Forearm Right • 10 sec Rest • 20 sec Side Forearm Plank Left • 10 sec Rest Conditioning “Tabata Barbell” • Tabata Deadlift 185/125# • 1 min Rest • Tabata Hang Power Clean 135/95# • 1 min Rest • Tabata Front Squat 85/55# • 1 min Rest • Tabata Push Press 65/45# A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Warm-up 2 rounds: • 10 m Sprint Forward­­ • 10 m Sprint Backwards • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 m Walking Lunges 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 Front Rack Reverse Lunges • 3 sets of 3 reps, work up to 80% of 1RM Sled Drag • 4 sets of 50 meters AHAP Conditioning “Kelly” 5 rounds for time: • 400 m Run • 30 Box Jumps 24/20” • 30 Wall Balls 20/14#