Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Jumping Jacks
Strength
Smolov Jr. – week 2, day 2
Back Squat
• 7 sets: 5 reps at 75% + 10-20#
Core
6 rounds:
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
40-30-20-10 reps for time:
• Thrusters 45/35#
• Toes-to-bar
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
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Clean & Jerk
• 5 sets: 1 rep AHAP
Shoulder Press
• 3 sets: 3 reps AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.
Conditioning
10 minute AMRAP:
• 30 Double Unders
• 10 Deadlifts 115/75#
• 5 Hang Power Snatch 115/75#
Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Smolov Jr. – week 2, day 1
Back Squat
• 6 sets: 6 reps at 70% + 10-20#
Add 10 to 20 pounds on to the 60% of your 1RM that you lifted last week.
Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#
Conditioning
3 rounds for time:
• 20 Kettlebell Swings 53/35#
• 20 Push-ups
• 20 Pull-ups
• 400 m Run
Warm-up
2 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 Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Front Rack Reverse Lunges
• 3 sets: 5 reps
Start light, finish heavy.
Smolov Jr. – week 1, day 4
Back Squat
• 10 sets: 3 reps at 85%
Conditioning
5 rounds for max reps:
• 45 sec Row (calories)
• 15 sec Rest
• 45 sec Burpees over Rower
• 15 sec Rest
• 45 sec Push Press 75/55#
• 15 sec Rest
• 45 sec Front Squats 75/55#
• 15 sec Rest
Repeat workout from 01.23.16
Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Push-ups
• 5 Strict Pull-ups
Strength
Smolov Jr. – week 1, day 3
Back Squat
• 8 sets: 4 reps at 80%
Bench Press
• 3 sets: 5 reps AHAP
Accessory
20-15-10 reps:
• Incline Bench Press AHAP
• Ring Rows
Conditioning
10 min EMOM:
• 3 Snatch 135/95#
• 6 Power Cleans 135/95#
• Max Toes-to-bar
Every minute, perform 3 snatches (any way), 6 power cleans, then max toes-to-bar in the remaining time. Score is total number of toes-to-bar.
Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Smolov Jr. – week 1, day 2
Back Squat
• 7 sets: 5 reps at 75%
Core
4 rounds:
• 25 Hollow Rocks
• 25 Arch Rocks
Conditioning
For time:
• 5 Thrusters 135/85#
• 50 Double Unders
• 10 Thrusters 115/75#
• 50 Double Unders
• 15 Thrusters 95/65#
• 50 Double Unders
• 20 Thrusters 75/55#
• 50 Double Unders
Warm-up
• 300 m Row
2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Push Press
• 3 sets: 5 reps AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.
Accessory
3 sets:
• 3 Romanian Deadlifts
• 3 Clean Grip Shrugs AHAP
Conditioning
5 rounds for time:
• 9 Chest-to-bar Pull-ups
• 9 Deadlifts 225/155#
• 9 Box Jumps 30/24”
Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 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
• 5 sets: 1 rep AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.
Smolov Jr. – week 1, day 1
Back Squat
• 6 sets: 6 reps at 70%
Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
8 min AMRAP:
• 16 One-Arm KB Snatch 53/35# (8/side)
• 16 Wall Balls 20/14#
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:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
20 min AMRAP:
• 2 Rope Climbs 15’
• 2 Handstand Push-ups
• 2 Squat Cleans 225/155#
• 200 m Run
Warm-up
• 300 m Row
• 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
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Accessory
5 rounds:
• 20 sec Barbell Curl
• 10 sec Rest
• 20 sec Bench Dips
• 10 sec Rest
Conditioning
10 min E2MOM:
• 20 Burpees
• Max Bar Muscle-ups
Every 2 min, perform 20 burpees then max bar muscle ups in the time remaining. Continue for 10 min (5 rounds). Score is total number of bar muscle ups.
Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch
3 rounds:
• 3 Burpees
• 5 Jumping Jacks
• 7 Air Squats
Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 20 Sit-up to Pike
Conditioning
21-15-9 reps for time:
• Row (calories)
• Thrusters 95/65#
• Box Jumps 24/20”
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
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Accessory
5 rounds:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk
12-10-8 reps:
• Dumbbell Rear Delt Row
• Side Lateral Raise
Start light, work to heavy.
Conditioning
For time:
• 150 Kettlebell Swings 53/35#
Each break (the kettlebell is put down and/or stops swinging), athlete must perform:
• 400 m Run
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
• 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
21 – 15 – 9 reps of:
• Mountain Climbers
• Hollow Body Rocks
Conditioning
9 min AMRAP:
• 3 Chest-to-bar Pull-ups
• 3 Power Snatches 95/65#
• 6 Chest-to-bar Pull-ups
• 6 Power Snatches 95/65#
• 9 Chest-to-bar Pull-ups
• 9 Power Snatches 95/65#
Continue pattern until time.
Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#
Strength
For max rounds completed:
• Death by Back Squat
Men with bodyweight on the bar, women with 70% of bodyweight. Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.
Conditioning
3 rounds for max reps:
• 1 min Deadlifts 225/155#
• 1 min Row (calories)
• 1 min Push-ups
• 1 min Air Bike (calories)
• 1 min Double Unders
• 1 min Rest
Warm-up
• 20 PVC Passthroughs
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Accessory
12-10-8-6 reps:
• Close-Grip Barbell Bench Press
• Incline Dumbbell Curl
Conditioning
5 rounds for time:
• 400 m Run
• 15 Box Jumps 24/20”
• 15 Push Press 115/75#
Warm-up
• 400 m Run
3 rounds:
• 20 Side to Side Jumps
• 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
Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
4 rounds for time:
• 9 Front Squats 135/95#
• 12 Burpees Over Bar
• 15 Pull-ups
Front squats start from the ground. Burpees are lateral or facing the bar.
Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Accessory
12-10-8-6 reps:
• Clean Grip Pull
• Dumbbell Rear Delt Row
Conditioning
10 min AMRAP:
• 30 Wall Balls 20/14#
• 30 Sumo Deadlift High Pull 95/65#
Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
3 rounds for time:
• 50 Double Unders
• 20 Toes-to-bar
• 10 Power Clean & Jerks 135/95#
Warm-up
• 300 m Row
3 rounds:
• 10 Walking Lunges
• 10 Air Squats
• 10 Mountain Climbers
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
Strength
Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
For time:
• 800 m Run
• 60 Kettlebell Lunges 53/35#
• 40 Burpees
• 60 Kettlebell Lunges 53/35#
• 800 m Run
The Kettlebell Lunges are walking lunges with a 53/35# kettlebell in each hand, holding like suitcases. Each step is one rep.
Warm-up
For time:
• 100 Double Unders
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Bench Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Accessory
“21s”
3 sets:
• 7 Bicep Curls (lower-range)
• 7 Bicep Curls (higher-range)
• 7 Bicep Curls (full-range)
12-10-8 reps:
• Dips
Conditioning
6 rounds for time:
• 15 Kettlebell Swings 53/35#
• 15 Thrusters 75/55#
