Workout

Warm-up
2 rounds:
• 10 Mountain Climbers
• 10 Air Squats
• 200 m Run

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Weightlifting
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Start with 40% of 1RM for snatch and increase by 10% each round to finish around 80%.

Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning (part 1)
6 rounds for time:
• 5 Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Wall Balls 20/14#

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
Every 3 min for 15 min:
• 20 Russian Kettlebell Swings 70/53#
• 30 AbMat Sit-ups
• Max Ski Erg OR Row (calories)

Goal: 90/70 cals. 

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 Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Week 3 of 8 of this cycle.
Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Bar Dips
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Rest 1-2 min between all sets.

Warm-up
3 rounds:
• 10 Crossover Toe Touches
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
For time:
• 50 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 40 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 30 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#

Goal: sub 20 min. 

Warm-up
• 400 m Run

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

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

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

Conditioning (part 1)
EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups

Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min. 

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.

Goal: complete the round of 16.

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Weightlifting
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Start light; increase weight to finish as heavy as possible.

Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

Start light; increase weight to finish as heavy as possible.

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:
• 15 PVC Good Mornings
• 15 PVC Passthroughs
• 15 PVC Overhead Squats

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

Conditioning (part 1)
4 rounds for time:
• 25 Toes-to-Bar
• 15 Thrusters 95/65#

Goal: 11 min.

 Rest 4 min between workouts.

Conditioning (part 2)
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups

Every 2 minutes, perform 15 power snatches then as many chest-to-bar pull-ups as possible in the time remaining. Continue for 10 min (5 rounds). Score is total number of chest-to-bar pull-ups. Goal: 40.

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Squat Hold
• 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#

Week 2 of 8 of this cycle.
Strength
Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Bar Dips
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Rest 1-2 min between sets.

Warm-up
• 400 m Run

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
• 10 Band Triceps Extensions

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Deadlift
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Conditioning
4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest

Goal: 250.

Warm-up
• 300 m Row

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

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

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning (part 1)
5 min AMRAP:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 15 Box Jump Overs 24/20”

Rest 2 min

5 min AMRAP:
• 5 Power Snatches 75/55#
• 10 Overhead Squats 75/55#
• 15 Box Jump Overs 24/20”

Goal: 150.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 rounds for time:
• 10 Dumbbell Thrusters 30/20#
• 30 Double Unders

Goal: 13 min.

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Weightlifting
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

10 min E2MOM:
• 3 Power Snatch
• 3 Overhead Squats

Start light; increase weight to finish as heavy as possible.

Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

10 min E2MOM:
• 3 Power Cleans
• 2 Front Squats
• 1 Jerk

Start light; increase weight to finish as heavy as possible.

Warm-up
• Tabata 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 Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning (part 1)
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#

Goal: 250.

Rest 5-10 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 400 m Run
• 21 Push-ups
• 12 Pull-ups

Goal: 8 min.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

2 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#

For the next 8 weeks, the strength portion will be based on Wendler’s 5/3/1 program. This is week 1, day 1 of this cycle. Mondays will be strength only. Tuesdays will be conditioning only (2-3 metcons). Wednesdays will be Olympic Weightlifting. Fridays will be conditioning only (2-3 sessions). Saturday will be strength and conditioning. Each day’s work should be about 1 hour.

Core
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#

Strength
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Rest 2 min between sets.

Warm-up
• Tabata Row

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
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
12-11-10-9-8-7-6-5-4-3-2-1 reps for time:
• Jumping Pull-ups
• Dumbbell Thrusters 25/15#
• AirBike calories

Goal: 20 min.

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

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

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks

Conditioning
5 min AMRAP (0:00-5:00):
• 10 Deadlifts 115/75#
• 10 Bar Facing Burpees

1 min Rest (5:00-6:00)

4 min AMRAP (6:00-10:00):
• 8 Deadlifts 135/95#
• 8 Bar Facing Burpees

1 min Rest (10:00-11:00)

3 min AMRAP (11:00-14:00):
• 6 Deadlifts 185/135#
• 6 Bar Facing Burpees

1 min Rest (14:00-15:00)

2 min AMRAP (15:00-17:00):
• 4 Deadlifts 225/155#
• 4 Bar Facing Burpees

1 min Rest (17:00-18:00)

1 min AMRAP (18:00-19:00):
• 2 Deadlifts 275/185#
• 2 Bar Facing Burpees

Goal: 220 reps.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
3 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 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Weightlifting
Snatch
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Clean & Jerk
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Optional Conditioning
8 rounds not for time:
• 5 Hang Squat Cleans 135/95#
• 15 calorie Row

Goal: complete at an easy pace.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 400 m Run

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

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning (part 1)
33-27-21-15-9 reps:
• Kettlebell Swings 53/35#
• Pull-ups

Goal:15 min.

Rest 5 min between workouts.

Conditioning (part 2)
8 min AMRAP:
• 6 Single Arm Dumbbell Shoulder-to-Overhead 50/35#
• 12 Single Dumbbell Box Step-ups 50/35# 20”

Alternating not required, switch arms/legs as preferred.

Goal: 8 rounds.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 100 Single Unders
• 50 Double Unders

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

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

Week 12 of 12 of this cycle.
Strength
Week 12 of 12: Hatch
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% 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

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Rest 1-2 min between all sets.

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 300 m Row

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
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

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

 Conditioning
“Andi”
For time:
• 100 Hang Power Snatches 65/45#
• 100 Push Presses 65/45#
• 100 Sumo Deadlift High Pulls 65/45#
• 100 Front Squats 65/45#

Goal: 15-25 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Mountain Climbers

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

Core
20-15-10-5 reps:
• Hollow Body Rocks
• Good Mornings 95/65#

Conditioning
3 rounds for time:
• 15 Deadlifts 225/155#
• 50 Wall Balls 20/14#
• 100 Double Unders

Goal: 20 min.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped