Workout

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy

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

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

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 (Texas Method 1.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

Conditioning
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Handstand Push-up
• 2 Deadlifts 225/155#
• 2 Handstand Push-ups
• 3 Deadlifts 225/155#
• 3 Handstand Push-ups
…
Continue pattern until time is up.

HAPPY CINCO DE MAYO!

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength (Texas Method 1.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 1.1

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

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

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

Warm-up
• 300 m Row

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

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

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

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

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

The dumbbell snatches can be power, squat or split snatch and should alternate arms after each rep. If split snatch, both feet must return directly under shoulders with dumbbell overhead for the rep to count.

Warm-up
2 rounds:
• 200 m Run
• 10 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#

For the next 6 weeks, the strength portion will be based on the Texas Method by Mark Rippetoe. It will be performed on Monday, Wednesday and Friday of each week. On Mondays (volume days), we’ll perform back squats, shoulder press and deadlifts based on 5 rep max numbers. On Wednesdays (recovery days), we’ll perform back squat, bench press, pull-ups and back extensions. On Fridays (intensity day), we’ll re-test 5 rep max for back squat and shoulder press and then perform power cleans. The next week we’ll switch shoulder press and bench press to test for the bench press 5RM. On Tuesdays and Saturdays, we’ll perform Olympic weightlifting movement(s). This program will give us strength gains with simple training and linear progression. For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers. For more information about the Texas Method, visit: t-nation.com/the-texas-method.

Strength (Texas Method 1.1)
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

Conditioning
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

Warm-up
2 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

15-10-5 reps:
• Barbell Thrusters 45/35#
• Ring Rows

Strength
Thruster
• 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

Core
3 rounds for time:
• 10 GHD Sit-ups
• 10 GHD Hip Extensions
• 10 Russian Plate Twists 25/15#

Conditioning
For time:
• 5 Rope Climbs 15’
• 30 Back Squats 135/95#
• 5 Rope Climbs 15’
• 20 Front Squats 135/95#
• 5 Rope Climbs 15’
• 10 Overhead Squats 135/95#
• 5 Rope Climbs 15’

Barbell starts on the ground.

Warm-up
• 400 m Run

2 rounds:
• 10 m Bear Crawl
• 10 m Broad Jumps

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

Strength
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

Conditioning
5 rounds for time:
• 30 Box Jump Overs 24/20#
• 30 Wall Balls 20/14#

Warm-up
• Reverse Tabata Air Bike

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

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
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

Core
40-30-20-10 seconds/reps:
• Front Leaning Rest on Rings
• Lying Leg Raises

Conditioning
“Double Jackie”
2 rounds for time:
• 1000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Warm-up
• 300 m Row

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

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

Conditioning
5 rounds for time:
• 10 Sumo Deadlift High Pull 75/55#
• 10 Knees-to-elbow
• 10 Power Snatches 75/55#
• 10 Toes-to-bar

Warm-up
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

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

Strength
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

Core
5 rounds:
• 10 Slam Balls 30/20#
• 20 Seal Walk steps

Conditioning
10 min AMRAP:
• 5 Hang Squat Cleans 95/65#
• 10 Burpees Lateral Over Bar

Warm-up
• 300 m Row

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 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 95/65#
• 200 m Run

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

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

Strength
Shoulder Press
• 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

Conditioning
3 rounds for time:
• 30 Pull-ups
• 20 Dumbbell Deadlifts 70/50#x2
• 10 Handstand Push-ups

Use two (2) dumbbells, 70/53# each, for the deadlifts.

Warm-up
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 50 Single-unders

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Downward Facing Dog
• 40 sec Goblet Squat Hold 53/35#
• 20 sec Upward Facing Dog

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

Core
• 30 Strict Toes-to-bar

Conditioning
42-30-18 reps for time:
• AbMat Sit-ups
• Row calories
• Thrusters 75/55#

Warm-up
• Tabata Air Bike

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

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

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

Conditioning
15 min EMOM:
• 2 Snatches 135/95#
• Max Burpee Box Jump Overs 24/20”

Every minute, perform 2 snatches (anyway), then max burpee box jump overs in the remaining time. Score is total number of burpee box jump overs.

Warm-up
• 400 m Run

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#

3 rounds:
• 6 Jumping Lunges
• 6 Jumping Jacks

Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
21-15-9 reps:
• Lying Leg Raises
• GHD Hip Extensions

Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:
• 5 Hang Power Cleans 115/75#
• 10 Push-ups
Then:
• 100 Double Unders

Warm-up
3 rounds:
• 20 Side to Side Jumps
• 10 Jumping Jacks
• 10 Jumping Lunges

3 rounds:
• 10 KB Hand to Hand Swing
• 5 KB Thruster /arm

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg

Strength
Thruster
• 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

Core
6 rounds:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest

Conditioning
15 min AMRAP:
• 5 Wall Balls 20/14#
• 5 AirBike calories
• 10 Wall Balls 20/14#
• 10 AirBike calories
• 15 Wall Balls 20/14#
• 15 AirBike calories
… continue pattern until time is up.

Warm-up
3 rounds:
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

2 rounds:
• 10 cal Air Bike
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

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

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

Conditioning
“Christine”
3 rounds for time:
• 500 m Row
• 12 Deadlifts BW
• 21 Box Jumps 24/20”

BW = bodyweight, meaning, the weight of the barbell equals your bodyweight.

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Dumbbell Incline Bench
• 10 Ring Rows

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
• 30 sec Squat Hold
• 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

Core
5 min EMOM:
• 10 Russian Twists w/ Plate 25/15#
• 10 AbMat Sit-ups

Conditioning
10 min AMRAP:
• 3 Bar Muscle Ups
• 6 Push-ups
• 9 Air Squats

Warm-up
• 200 Single-unders
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead 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
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

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

Conditioning
2 rounds for time:
• 15 Clean & Jerks 135/95#
• 30 Toes-to-bar