Workout

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

Conditioning (part 1)
10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#

Goal: 11 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#

2 min Rest

4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 135/85#
• 6 Front Squats 135/85#

2 min Rest

4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 185/115#
• 3 Front Squats 185/115#

Goal: 4 + 4 + 4 rounds (216 reps).

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
6 min E2MOM:
• 3-Position Snatch

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

4 sets:
• 4 Snatch

Weight: 60% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min E2MOM:
• 3-Position Clean

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

4 sets:
• 4 Clean & Jerk

Weight: 60% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
6 min AMRAP:
• 40 Double Unders
• 10 Dumbbell Power Snatch 50/35#

The dumbbell power snatch is with one dumbbell, alternating arms after each repetition. Goal: 5 rounds.

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)

Conditioning
20 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower

Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower. Goal: 120.

Rest 5-10 min between workouts.

40-30-20-10 reps for time:
• Russian Kettlebell Swings 70/53#
• Wall Balls 20/14#

Goal: Sub 10 min.

Warm-up
• 100 Single Unders

2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

For the next 6 weeks, we’re switching things up! Mondays will be strength only. This will allow us to do focus on heavier, controlled movements (squats, presses, pulls). Tuesdays will be conditioning only (2-3 metcons). Wednesdays will be Olympic Weightlifting, focusing on technique, with a possible conditioning/core session. Fridays will be conditioning only (2-3 sessions). Saturday will be strength and conditioning. Each day’s work should be about 1 hour. The strength portion (squats) will be based on the Smolov Jr. rep scheme. This is week 1, day 1 of this cycle.

Strength
6 sets:
• 6 Back Squats

Weight: 60% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row

Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

4 sets to failure:
• Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

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 Duck Walk
• 10 m Bear Crawl

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Strength (deload week)
Shoulder Press
• 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:
• 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
20 min AMRAP:
• 40 Barbell Walking Lunges 75/55#
• 30 AbMat Sit-ups
• 20 Sumo Deadlift High Pulls 75/55#
• 10 Chest-to-bar Pull-ups

Goal: 4 rounds.

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength (deload week)
Bench Press
• 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
10 rounds for time:
• 10 Row (calories)
• 10-9-8-7-6-5-4-3-2-1 Bench Presses BW / 75% BW

Round 1 is a 10-calorie row then 10 bench presses at bodyweight for men / 75% bodyweight for women. Round 2 is 10-calorie row then 9 bench presses. Round 3, 10-cal row, 8 bench presses. Continue pattern until the 10^th and final round is 10-cal row, 1 bench press. Score is time completed, include weight of barbell (if comfortable sharing).

Goal: 15 min.

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
• 5 Alternating Arm Swings

 3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Wrist Stretch Backward Facing
• 30 sec Wrist Stretch Forward Facing

Strength (deload week)
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
3-6-9-12-9-6-3 reps for time:
• Dumbbell Hang Power Clean & Jerk 50/35#
• Toes-to-bar

For the DB Hang Power C&J, the shoulder-to-overhead portion can be a press, push press or any type of jerk.

Goal: 7 min.

Warm-up
• 400 m Run

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

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

Strength (deload week)
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
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
5 min AMRAP:
• 5 Power Snatches 95/65#
• 5 Overhead Squats 95/65#
• 5 Box Jump Overs 24/20”

Rest 2 min

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

Goal: 6 rds (90 reps) + 4 rds (120 reps), 210 total reps.

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 6: 20-rep Squat Challenge (final)

Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
10 min Alternating EMOM:
Even min:
• 5 Deadlifts 275/185#
Odd min:
• Max Double Unders

Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.

Goal: 300. Average 60 DUs per round to achieve this goal.

Warm-up
• 400 m Run

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

2 rounds:
• 20 Kettlebell Hand-to-Hand Swing 35/26#
• 10 Kettlebell Snatch /arm 35/26#
• 10 Kettlebell Thruster /arm 35/26#

Strength
12 min E2MOM:
• 1 Snatch

12 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM.

Core
6 rounds:
• 20 sec Wall Walk to Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups

… continue +1 rep pattern until time runs out. Barbell starts from the ground.

Goal: complete round of 9 reps (90 total reps).

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

4 rounds:
• 5 Bench Dips
• 5 Push-ups
• 5 Air Squats

Strength

10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW

Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.

Bench Press Drop Set
• 2-6-10-14+ reps

Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!

Conditioning
For time:
• 200 Wall Balls 20/14#

Goal: 10-12 min.

Warm-up
• 300 m Row

2 rounds:
• 30 sec Handstand Hold
• 30 sec Wall Sit
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Core
5 min EMOM:
• 5 Evil Wheels
• 20 Flutter Kicks

Conditioning
2-4-6-8-10-8-6-4-2 reps for time:
• Push Press 95/65#
• Bar-Facing Burpees

Barbell starts from the floor.

Goal: 5 min.

Warm-up
• 1 min easy pace Air Bike
• 1 min AMRAP Air Bike calories

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats

Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds).  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Snatch.

Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time:
• 400 m Run
• 20 Power Cleans 135/95#
• 400 m Run
• 15 Power Cleans 155/105#
• 400 m Run
• 10 Power Cleans 175/115#
• 400 m Run
• 5 Power Cleans 195/125#

Goal: 15 min.

Warm-up
• 100 Double Unders

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

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

Strength
Week 5: 20-rep Squat Challenge

Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Conditioning
“Tabata This!”
• Tabata Row
• Rest 1 minute
• Tabata Air Squats
• Rest 1 minute
• Tabata Pull-ups
• Rest 1 minute
• Tabata Push-ups
• Rest 1 minute
• Tabata AbMat Sit-ups

A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Tabata score is the least number of reps performed in any of the eight rounds. Unit for the row is calories. Score is sum of all tabata scores.

Goal: 50. This would require an average of 10 reps for the lowest score of each tabata.

Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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

Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift

Setup two bars. Perform 3 reps of each movement within the minute.  Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

Core
“8 Minute Abs”:
• 45 sec Basic Crunch
• 45 sec Right Oblique Crunch
• 45 sec Left Oblique Crunch
• 45 sec Toe Touches
• 45 sec Reverse Crunch
• 45 sec Right Side Crunch
• 45 sec Left Side Crunch
• 45 sec Push Throughs
• 45 sec Leg Pushes
• 45 sec Alternating Curls
• 45 sec Curl

Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”

The dual kettlebell swings go to eye-level, Russian. Goal: 5 rounds.

Warm-up
• 20 cal Air Bike

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

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

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

Weighted Dips
• 5-3-1+ reps AHAP

As heavy as possible.

 Conditioning
4 rounds for time:
• 400 m Row
• 20 Toes-to-bar
• 20 Push-ups
• 20 Overhead Squats 115/75#

Goal: 22 min.

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 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk

Perform one complex in 90 seconds, rest in remaining time, for 8 rounds.  Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Push Jerk.

Core
10-8-6-4 reps:
• Toes-to-bar
• GHD Hip Extensions

Not for time. Try to go unbroken.

Conditioning
5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Seated Dumbbell Press 35/20# (2)

Goal: 6 min.

Warm-up
• 300 m Row

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Goblet Squat Hold 70/53#

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

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

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

Conditioning
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Burpees

Goal: 8-10 rounds.

Warm-up
• 200 Single Unders

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

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 4: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto the previous successfully completed weight.

Core
• Tabata Plank Hold

Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

Goal: 10 min.

Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

2 rounds:
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10m Crab Walk
• 10 Jumping Lunges

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

Strength
Barbell Lunges
• 12 steps at 40% of 1RM Back Squat
• 12 steps at 45% of 1RM Back Squat
• 12+ steps at 50% of 1RM Back Squat

Barbell lunges are back rack, starting from squat rack, walking 6 steps out and 6 steps back.

Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 15 AbMat Sit-ups

Conditioning
10 rounds for time:
• 5 Power Cleans 135/95#
• 60-yard Shuttle Run (5-10-15 yards)

For the Shuttle Run, run 5 yards and back to the start, then 10 yards and back, then 15 yards and back to finish a total of 60 yards per round. Goal: 8 min.