Workout

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold

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

Weightlifting
Snatch
• 5 sets of 5 reps at 80% of 5RM

Snatch Grip Pulls
• 5 reps at 90% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch
• 5 reps at 110% of 1RM Snatch

Clean & Jerk
• 5 sets of 5 reps at 80% of 5RM

3-Position Clean (upper thigh, below knee, floor)
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean
• 2 at 70% of 1RM Clean

Conditioning
21-15-9 reps for time:
• Row calories
• Dumbbell Hang Squat Cleans 2 x 30/20#
• Handstand Push-ups

Goal: 10 min.

Warm-up
• Reverse Tabata Air Bike

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

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

Conditioning (part 1)
10 rounds for time:
• 1 Bar Muscle Up
• 2 Chest-to-bar Pull-ups
• 3 Pull-ups
• 4 Bear Complex Reps 75/55#

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press. Goal: 10-12 min.

Rest 2 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 3 Power Snatches 115/35#
• 30 Double Unders

Goal: 10 rounds.

Rest 4 min between workouts.

Conditioning (part 3)
For time, until 100 reps:
• Tabata Push-ups

Tabata is 20 seconds of work, 10 seconds of rest. Continue this until 100 push-ups. Score is time. Goal: sub 5 min.

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Week 4 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Bench Press
• 5 sets of 5 reps at 90 of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Rest 1-2 min between sets.

Warm-up
3 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 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
Every 90 sec for 12 min:
• 200 m Row
• Max Bench Presses 40% 1RM

Every 90 seconds for 12 minutes (8 sets), row 200 meters then perform as many bench presses as possible in the remaining time. Repeat for a total of 8 sets. Score is total bench presses completed. Goal: 120.

Warm-up
• 300 m Row

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

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

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

Conditioning (part 1)
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 AbMat Sit-ups w/ Plate 25/15#

Goal: 16 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Devils Press 30/20#
• 2 Dumbbell Lunges 30/20#
• 4 Devils Press 30/20#
• 4 Dumbbell Lunges 30/20#
• 6 Devils Press 30/20#
• 6 Dumbbell Lunges 30/20#
… continue pattern until time.

For both Devils Press and Lunges, use 2 dumbbells each weighing 30# for men and 20# for women. Goal: round of 14.

Warm-up
• 200 Single Unders

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

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 2 Hang Power Snatch
• 1 Snatch

Weight: 65% 1RM Snatch

Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 3 Hang Power Cleans
• 1 Thruster

Weight: 65% 1RM Thruster

Conditioning
For time:
• 10-8-6-4-2 Strict Pull-ups
• 20-16-12-8-4 Push-ups

Finish each round with:
• 200 m Row

Perform 10 strict pull-ups followed by 20 push-ups, then, row 200 meters. Perform 8 strict pull-ups followed by 8 push-ups, then, row 200 meters. Continue with 6 & 12, 4 & 8, and 2 & 4 reps, rowing 200 meters after each. Goal: 6-8 min.

Warm-up
• 20 cal Air Bike

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

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

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

Conditioning (part 1)
21-15-9 reps for time:
• Dumbbell Burpees 50/35#
• Push Press 95/65#

Goal: 6-8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 12 Box Jump Overs 24/20”
• 12 Wall Balls 20/14#
• 12 Toes-to-bar

Goal: 6 rounds.

Warm-up
• 400 m Run

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

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

Week 3 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of new 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Rest 1-2 min between sets. 

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

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

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
40-30-20-10 reps/cals for time:
• Assault AirBike (calories)
• Hang Muscle Snatch 45/35#
• Back Rack Jump Squats 45/35#

Goal: 16 min.

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

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

Conditioning (part 1)
10 rounds for time:
• 3 Bar Muscle Ups
• 5 Overhead Squats 95/65#

Goal: 6-8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
6 rounds for max reps:
• 30 sec Kettlebell Goblet Lunge 53/35#
• 30 sec Russian Kettlebell Swing 53/35#
• 30 sec Box Jump Overs 24/20”
• 30 sec Rest

Goal: 180.

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

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

Weightlifting
Snatch
• 5 sets of 3 reps at 80% of 3RM

3-Position Snatch (thigh/knee/floor)
• 2 at 55% of 1RM Snatch
• 2 at 60% of 1RM Snatch
• 2 at 65% of 1RM Snatch

Clean & Jerk
• 5 sets of 3 reps at 80% of 5RM

Clean Grip Pulls
• 5 reps at 85% of 1RM Clean
• 5 reps at 95% of 1RM Clean
• 5 reps at 105% of 1RM Clean

For help calculating your 3-rep max (3RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max) and then adjust the percentage at the bottom.

Conditioning
6 min E2MOM:
• 5 Hang Power Cleans 115/75#
• 10 Bar-Facing Burpees
• Max Toes-to-bar

Every 2 min for 3 rounds, complete 5 HPCs, 10 BF Burpees, and then as many TTBs as possible. Score is total TTB. Goal: 60.

Warm-up
• 200 m Sprint

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

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

Conditioning (part 1)
5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#

Empty barbell. Goal: 8 min.

Rest 2 min between workouts.

Conditioning (part 2)
For time:
• 300 Double Unders

If needed, scale to 600 single unders. Goal: 6-8 min.

Rest 4 min between workouts.

Conditioning (part 3)
21-15-9 reps for time:
• Deadlifts 225/155#
• Chest-to-bar Pull-ups

Goal: 5 min.

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

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

Week 2 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Bench Press
• 5 sets of 5 reps at 90 of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Rest 1-2 min between sets.

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 Jumping Squats
• 10 m Inch Worm

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

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
For time:
• 400 Run
• 45 Thrusters 75/55#
• 45 Pull-ups
• 30 Thrusters 105/75#
• 30 Pull-ups
• 15 Thrusters 135/95#
• 15 Pull-ups
• 400 Run

Goal: 18 min.

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

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

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

Conditioning (part 1)
5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Wall Ball 25/20#
• 2 Deadlifts 225/155#
• 2 Wall Balls 25/20#
• 3 Deadlifts 225/155#
• 3 Wall Balls 25/20#
…
Continue pattern until time is up. Goal: 10.

Warm-up
• 200 m Run

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 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 Jumping Jacks
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 sets of 5 reps at 75% of 5RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Clean & Jerk
• 5 sets of 5 reps at 75% of 5RM

3-Position Clean (upper thigh, below knee, floor)
• 2 at 50% of 1RM Clean
• 2 at 55% of 1RM Clean
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean

Conditioning
Death by:
• Cluster 115/75#

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. Goal: 7.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning (part 1)
5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest

Goal: 225.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:
• Toes-to-bar
• Dumbbell Snatch 50/35#

Goal: 12 min.

Warm-up
10 rounds:
• 20 m Shuttle Run
• 2 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#

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs

For the next 6 weeks, Mondays will be strength only. Tuesdays will be conditioning only. Wednesdays will be Olympic Weightlifting. Fridays will be conditioning only. Saturday will be strength and conditioning. Each day’s work should be about 1 hour. For this cycle, the strength portion will be based on the Texas Method rep scheme. For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max). This is week 1, day 1 of this cycle.

Strength
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Rest 1-2 min between sets.

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

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

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength (1RM Test Week 1 of 2)
Thruster
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
For time, partition reps how you like:
• 100 Barbell Curls 45/35#
• 100 Barbell Thrusters 45/35#
• 100 Burpees
• 1000 m Run

Goal: 20 min.

Warm-up
• 100 Double Unders

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

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Shoulder Stretch
• 30 sec Jefferson Curl 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength (1RM Test Week 2 of 2)
Deadlift
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
3 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
3 rounds for time:
• 15 Assault AirBike (calories)
• 30 Deadlifts 75/55#
• 15 Assault AirBike (calories)
• 30 Shoulder-to-Overhead 75/55#

Goal: 15 min.