Workout

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks

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

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

Rest 2 min

10 min E2MOM:
• 5-4-3-2-1 Clean

Within the first 2 minutes, perform 5 snatches. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 snatches. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy snatch in the final 2 minutes. Rest for 2 minutes and then repeat the routine for clean & jerk. Recommended percentages: 50-60-70-80-90+% of 1 rep max.

Conditioning
30-20-10 reps for time:
• Front Squats 75/55#
• Burpees Lateral Over Bar
• Front Rack Walking Lunges 75/55#
• Push-ups
• Sumo Deadlift High Pulls 75/55#
• AbMat Sit-ups
• Shoulder-to-Overheads 75/55#

Finish each round with:
• 400 m Run

Goal: 25 min.

Warm-up
2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 7 Double KB Swings 26/18# (2)
• 7 Double KB Thrusters 26/18# (2)

Strength
8 min E2MOM:
• 8-6-4-2 Back Squat

Rest 2 min

8 min E2MOM:
• 8-6-4-2 Shoulder Press

Increase weight each set.  Recommended percentages: 60-70-80-90% of 1RMs

Conditioning
12 min AMRAP:
• 6 Power Clean & Jerk 135/95#
• 9 Toes-to-Bar
• 12 Row (calories)

Goal: complete 5 rounds.

Warm-up
• 200 Single Unders

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Bench Press
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Weighted Dips
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#

Conditioning
40-30-20-10 reps for time:
• Pull-ups
• Wall Balls 20/14#

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Overhead Squat

Recommended percentages: 60-65-70-75-80-85% of 1RM Snatch

Conditioning
4 rounds for max reps:
• 1 min Power Snatches 115/75#
• 1 min AbMat Sit-ups
• 1 min Deadlifts 115/75#
• 1 min Rest

Goal: 280 total reps. To achieve this, you must complete 70 reps per round which is about 23 reps per movement per round.

Warm-up
• 400 m Run

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

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

Strength
Clean & Jerks
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Front Squats
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”

Goal: complete 5 rounds.

Warm-up
• Tabata Air Bike

4 rounds:
• 4 Jumping Jacks
• 4 Pull-ups
• 4 Jumping Lunges
• 4 Push-ups

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

Strength
10-8-6-4-2 reps:
• Weighted Dips
• Bent-over Barbell Rows

Increase weight each set. Finish AHAP.

Core
 Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
4 rounds for time:
• 100 m KB Farmers Carry 53/35#
• 75 Double Unders
• 50 Air Squats

Goal: 12 min.

Warm-up
• 400 m Run

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

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

Strength
Back Squat
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Shoulder Press
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Conditioning
5 rounds for max reps:
2 min:
• 20 Thrusters 75/55#
• 10 Toes-to-bar
• Max Power Snatches 75/55#
2 min: Rest

Goal: 50.

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
10 min E2MOM:
• 4 Bench Press
• 2 Deadlift

Every 2 min for 10 min (5 rounds), perform 4 reps of bench and 2 reps of deadlifts. Start with ~55% of 1RM for bench press and ~60% of 1RM for deadlift; increase by 5% each round to finish around ~75/80%.

Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels

Conditioning
3 rounds for time:
• 300 m Row
• 15 Burpees Bar-facing
• 15 Deadlifts 225/155#
• 15 Push-ups

Goal: 12 min.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

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

Strength
Snatch
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Overhead Squat
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Conditioning
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#

Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 5 min.

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

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

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press

In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Press. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.

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

Conditioning
10 min AMRAP:
• 2 Kettlebell Swings 70/53#
• 2 Chest-to-Bar Pull-ups
• 4 Kettlebell Swings 70/53#
• 4 Chest-to-Bar Pull-ups
• 6 Kettlebell Swings 70/53#
• 6 Chest-to-Bar Pull-ups
…
Continue pattern until time is up. Goal: complete the round of 14.

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
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Barbell Lunges
• 3 sets at 10 reps

Recommended percentages: 40-50-60% of 1RM Barbell Lunge. If you don’t know your 1RM, the average 1RM is around 180/115#. If using this average, the recommended weights would be 75/45, 90/60, 115/70#.

Core
6 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Forearm Plank Hold
• 10 sec Rest

Conditioning
15 min AMRAP:
• 5 Toes-to-bar
• 5 Handstand Push-ups
• 5 Hang Squat Snatches 95/65#

Goal: complete 10 rounds.

Warm-up
• 20 cal 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

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
8-6-4-2 reps:
• Front Squat
• Back Squat

Setup 1 bar for both front and back squats. Perform front squats, rack then immediately perform back squats. Rest 2 min between sets.  Recommended percentages: 50-60-70-80% of 1RM Front Squat.

Conditioning
15-10-5 reps for time:
• Power Clean & Jerk 135/95#
• Kettlebell Goblet Squat & Curl 53/35#

Finish each round with:
• 100 Double Unders

For each Kettlebell Goblet Squat & Curl rep perform a goblet squat holding 1 kettlebell with both hands, in the bottom position of the squat, perform 1 bicep curl by extending the kettlebell out and back in, then stand up. Goal: 10-12 min.

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Bench Press
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Weighted Dips
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

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

Conditioning
12-9-6-3 reps for time:
• Overhead Squats 135/95#
• Bar Muscle-ups

Finish each round with:
• 200 m Run

Barbell starts from the ground. Goal: 10-12 min.

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

Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Recommended percentages: 60-65-70-75-80% of 1RM Snatch

Conditioning
For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Kettlebell Swings 53/35#
• Tabata Box Jump Overs 24/20”

1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed.

Goal: 300 reps (avg. 75 reps / tabata).

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#

Strength
Clean & Jerks
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Front Squats
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Wall Balls 20/14#

Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#

Goal: 8 min.

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

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
For max rounds completed:
• Death by Squat Clean 135/95#

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.

Core
 Accumulate 2 min:
• L-sit

Conditioning
10 rounds for time:
• 200 m Row
• 10 Pull-ups
• 5 Ring Dips

Goal: 15 min.

Warm-up
• 400 m Run

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

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

Strength
Back Squat
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Shoulder Press
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Conditioning
For time:
• 100 Back Squats 75/55#
• 80 AbMat Sit-ups
• 60 Push-ups
• 40 Shoulder-to-Overhead 75/55#
• 20 Burpee Lateral over Bar

Barbell starts from the ground. Goal: 12-14 min.

Warm-up
• Tabata Air Bike

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

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

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Weighted Pull-ups

In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round.  Recommended percentages: 65-70-85-80-95-90% of 1RM

Core
• Tabata V-Up + Tuck-Up

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

Repeat from 10.19.21. 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 reps (avg. 30/round).

Warm-up
• 300 m Row

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

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

Strength
Snatch
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Overhead Squat
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 Dumbbell Snatch 50/30# (1)

With on dumbbell, perform 10 DB Power Snatches per arm each round. Alternate as desired. Goal: 10 min.

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 Squat Hold
• 30 sec Straddle Stretch

Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 3 Thrusters

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Start with 50% of 1RM for thruster and increase by 10% each round to finish around 90%.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Hold from Bar
• 10 sec Rest

Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Chest-to-Bar Pull-ups
• 6 Thrusters 95/65#
• 6 Chest-to-Bar Pull-ups
• 9 Thrusters 95/65#
• 9 Chest-to-Bar Pull-ups

… continue +3 rep pattern until time. Goal: complete the round of 15 (90 reps).