Workout

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 m Bear Crawl
• 10 PVC Passthroughs

Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Strict Pull-ups

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase bench press weight. Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Bench Press.

Conditioning
12 min Alternating EMOM:
• Even min: Max Hand-release Push-ups
• Odd Min: 8 Deadlifts 225/155#

For the first minute, complete as many hand-release push-ups as possible lifting your hands off the ground in the bottom position each time. Then, within the next minute, complete 8 deadlifts; rest in the remaining time. Repeat this until the time is up. Score is number of h.r. push-ups completed. Goal: 150 (avg. 25/round).

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

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

3-Position Clean (top down: upper thigh, below knee, floor)
• 3 sets: 3 reps AHAP

Core
3 rounds:
• 10 Russian Kettlebell Swing 70/53#
• 20 GHD Sit-ups

Conditioning
6 rounds for time:
• 20 Dumbbell Bent-over Rows 30/20# (2)
• 20 Dumbbell Front Squat 30/20# (2)
• 50 Double Unders

Goal: 14 min.

Warm-up
• 400 m Run

3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

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

Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat

5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch

After each minute, increase weight.  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM OHS / Hang Squat Snatch.

Conditioning
10 rounds for time:
• 20 Mountain Climbers (R+L=2)
• 5 Power Snatch 115/75#

Goal: 6-8 min.

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs

Conditioning
“Murph” For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Wear 20/14# vest, if you have one.

Goal: 40 min.

Memorial Day Weekend Special

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

Conditioning
“Wittman”
7 rounds for time:
• 15 Kettlebell Swings 53/35#
• 15 Power Cleans 95/65#
• 15 Box Jump 24/20”

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

Goal: 20 min.

Warm-up
• 15 cal Row
• 15 cal Ski Erg
• 15 cal Air Bike

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

2 rounds:
• 40 sec Pec Stretch w/ Band Right
• 40 sec Pec Stretch w/ Band Left
• 40 sec Pigeon Pose Right
• 40 sec Pigeon Pose Left
• 40 sec Pike Stretch
• 40 sec Goblet Squat Hold

Conditioning
“Nickman”
10 rounds for time:
• 200 m Farmers Carry 55/35# (2)
• 10 Weighted Pull-Ups 35/25# (1)
• 20 Dumbbell Power Snatches 55/35# (1)

In honor of U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Farmers carry are with two dumbbells 55/35#. Weighted pull-ups are with one dumbbell 35/25# between feet/legs. Dumbbell power snatches are alternating. This is a challenging workout. Scale the weights if needed.

Goal: 1 hour.

Warm-up
• 10 cal Air Bike
• 10 cal Ski Erg

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

3 rounds:
• 5 Push-ups
• 5 Bar Dips
• 5 Handstand Push-ups

Strength
Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

Conditioning
“Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#

Goal: < 6 min.

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

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch

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

Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement.  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Cluster.

Core
3 rounds:
• 10 Toes-to-bar
• 15 Mountain Climbers
• 20 AbMat Sit-ups

Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups

Rest 2 min

“Reverse Fran”
9-15-21 reps for time:
• Pull-ups
• Thrusters 95/65#

Score = Fran time + Reverse Fran time (do not include the 2 min rest in final score). Goal: < 9 min.

Warm-up
• 20 cal Air Bike

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 Good Mornings
• 10 PVC Overhead Squats

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

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

Conditioning
3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *

*Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#

Goal: 14 min.

Warm-up
 For time:
• 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:
• 10m Crab Walk
• 10 Air Squats

Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Twists w/ Plate 20/10#

Conditioning
10 rounds for max reps:
1 minute:
• 5 Squat Snatch 115/75#
• Max Double Unders
1 minute:
• Rest

Goal: 400. To achieve this, you will need to average 40 double unders per round.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Overhead Lunges
• 10 steps at 55% of 1RM
• 10 steps at 65% of 1RM
• 10+ steps at 75% of 1RM

Core
4 rounds:
• 5 Dragon Flags
• 10 Ball Slams

Conditioning
2 rounds for time:
• 30 Toe-to-bar
• 30 Front Squats 95/65#
• 20 Chest-to-bar Pull-ups
• 20 Thrusters 95/65#
• 10 Bar Muscle Ups
• 10 Clusters 95/65#

Cluster = squat clean thruster. Goal: 24 min.

Warm-up
2 rounds:
• 5 PVC Around the World CW
• 5 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Ring Rows
• 10 Dumbbell Bench Press 35/25#
• 10 Dumbbell Chest Fly 15/10#

Strength

10 min E2MOM:
• Max UB Bench Press 75%BW/50%BW
• Max UB Strict Pull-up

Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time.

Conditioning

4 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 5 Devil Presses 50/35#

Goal: 17 min.

Warm-up
• 400 m Run

3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Jumping Lunges

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

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

Clean Grip Pulls
• 3 sets: 3 reps at 75%, 85%, 95% of 1 RM of Clean

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Conditioning
10 min AMRAP:
• 8 Dumbbell Snatch Right-arm 50/35#
• 8 Burpees over Dumbbell
• 8 Dumbbell Snatch Left-arm 50/35#
• 8 Burpees over Dumbbell

Goal: complete 5 rounds.

Warm-up
• 200 Single Unders

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 Good Mornings 45/35#
• 10 Snatch Balance 45/35#

Strength
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch

From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.

Conditioning
20 min AMRAP:
• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
• 20 calorie Row

Goal: complete 6 rounds.

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 Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
Week 2: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 MedBall GHD Sit-ups 20/14#

Conditioning
1-2-3-4-5-6-7-8-9-10 reps for time:
• Deadlift 225/155#
• Box Jump 30/24”

While completing the above, every minute on the minute, starting at 0:00, perform:
• 10 Double Unders

Goal: 10 min.

Warm-up
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength
10 min E2MOM:
• 3 Thrusters

Every 2 min, increase the weight to finish as heavy as possible.  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Thruster.

Core
Tabata Hollow Body Rock

Conditioning
For time:
• 21 Squat Snatches 75/55#
• 200 m Run
• 15 Squat Snatches 95/65#
• 200 m Run
• 9 Squat Snatches 115/75#
• 200 m Run
• 3 Squat Snatches 135/85#
• 200 m Run

Goal: 11 min.

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 Pike Stretch
• 30 sec Plank Hold

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

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

Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.

 Conditioning
For time:
• 25 Handstand Push-ups
• 50 Toes-to-bar
• 100 Russian Kettlebell Swings 53/35#
• 50 Toes-to-bar
• 25 Handstand Push-ups

Goal: 16 min.

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

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk.

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

Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats

1 min: Rest

Goal: complete 30 rounds (540 reps).

Warm-up
• 200 Single Unders

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

Snatch Grip Pulls
• 3 sets: 3 reps at 75%, 85%, 95% of 1 RM of Snatch

Conditioning
16 min AMRAP:
• 8 Plate Overhead Lunges 25/15#
• 8 Burpees
• 8 Plate Overhead Lunges 25/15#
• 8 Chest-to-bar Pull-ups

Use a bumper plate for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg. Goal: complete 8 rounds.

Warm-up
• 20 cal Air Bike AFAP

3 rounds:
• 10 m Duck Walk
• 10 Jumping Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.

Back Squat
• 20 reps

Core
3 rounds:
• 10 Barbell Hip Thrusts 95/65#
• 10 GHD Hip Extensions

Conditioning
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150. To achieve this, you will need to average 30 wall balls per round.