Workout

Warm-up
3 rounds:
• 5 Push-ups
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 10 Air Squats

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

Strength
Deadlifts
• 4 sets of 3 reps
Start light then work up to a 3 rep max.

Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 100%+ of 1RM

Core
20-15-10-5 reps:
• Bench Knee Raises
• GHD Sit-ups

Conditioning
15 min AMRAP:
• 10 cal Ski Erg
• 10 Dumbbell Bench Press 50/35#
• 10 Dumbbell Goblet Squats 50/35#
• 10 Handstand Push-ups

No ski erg? Substitute 10 cal Row, or 10 DB Bent-over Rows 50/35# with 2 DB, or 5 DB Bent-over Rows 50/35# per arm with 1 DB. Bench press is 2 DB; Goblet squat is 1 DB.

Warm-up
3 rounds:
• 100 m Row
• 10 Air Squats

2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges

Strength
Week 9 of 12: Hatch
Front Squat
• 4 sets of 5 reps at 65% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM

Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
2 rounds for time:
• 30 Box Jump Overs 24/20”
• 20 Power Cleans 135/95#

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats

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

Strength
Week 9 of 12: Hatch
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean

Conditioning
12 min AMRAP:
• 10 Hang Power Snatch 75/55#
• 10 Overhead Squats 75/55#
• 30 AbMat Sit-ups

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

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

Strength
Week 9 of 12: Hatch
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec MedBall Russian Twists
• 10 sec Rest

Conditioning
For time:
• 80 Pull-ups

Each time you drop from the bar:
• 8 Bench Press 80%BW/60%BW

Men load 80% of bodyweight onto the barbell; women 60% of bodyweight.

Warm-up
• 400 m Run

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Squat Hold

Strength
Week 9 of 12: Hatch
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
Every 90 sec for 9 min:
• 200 m Row
• Max Wall Balls 20/14#

Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many wall balls as possible in the remaining time. Repeat for a total of 6 sets. Score is total wall balls completed.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

8 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Core
3 rounds:
• 10 Plank Up-Downs
• 15 Leg Raises
• 20 Bicycle Crunches

Conditioning
16 min AMRAP:
• 2 Box Jumps 24/20”
• 2 Russian Kettlebell Swings 70/53#
• 2 Kettlebell Goblet Lunges 70/53#
• 4 Box Jumps 24/20”
• 4 Russian Kettlebell Swings 70/53#
• 4 Kettlebell Goblet Lunges 70/53#
• 6 Box Jumps 24/20”
• 6 Russian Kettlebell Swings 70/53#
• 6 Kettlebell Goblet Lunges 70/53#
… continue pattern until time is up.

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose 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
Week 8 of 12: Hatch
Front Squat
• 4 sets of 5 reps at 60% of 1RM

Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM

Conditioning
For time:
• 100 Thrusters 75/55#

Each break, athlete must perform:
• 10 Bar-facing Burpees

Warm-up
3 rounds:
• 100 m Row
• 10 Jumping Jacks
• 10 Plank Shoulder Taps
• 10 Mountain Climbers

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

Strength
Week 8 of 12: Hatch
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk

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

Conditioning
For time:
• 100 Double Unders
• 25 Chest-to-bar Pull-ups
• 50 Push-ups
• 100 Double Unders
• 50 Push-ups
• 25 Chest-to-bar Pull-ups
• 100 Double Unders

Warm-up
• Reverse Tabata 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
Week 8 of 12: Hatch
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch

Core
3 rounds:
• 5 Parallette Pass Throughs
• 10 GHD Hip Extensions

Conditioning
5 rounds for time:
• 15 Row (calories)
• 15 Shoulder to Overhead 115/95#

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold

Strength
Week 8 of 12: Hatch
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 3 set of 5 reps at 65% of 1RM

Conditioning
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#

Warm-up
• 20 cal Air Bike

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 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
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.

Core
• Tabata Hollow Body Rock

Conditioning
5-10-15-20-25 reps for time:
• Power Cleans 95/65#
• Wall Balls 20/14#

Warm-up
3 rounds:
• 10 m Bear Crawl
• 10 Mountain Climbers
• 10 m Duck Walk
• 10 sec Side Lunge Hold Right
• 10 sec Side Lunge Hold Left

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

Strength
Week 7 of 12: Hatch
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
“Triple Baseline”
3 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air 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 7 of 12: Hatch
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
3 rounds:
• 10 Weighted Hanging Knee Raises 20/14#
• 10 GHD Hip Extensions

Conditioning
27-21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 70/50#
• Burpee Box Jump Overs 24/20”

Warm-up
• 200 Single Unders

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

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

Strength
Week 7 of 12: Hatch
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RMCore
• Tabata MedBall Twists 20/14#­

Conditioning
6 rounds for time:
• 5 Power Snatches 135/95#
• 50 Double Unders *

Each time you break double unders:
• 5 Push-ups

Warm-up
• 300 m Row

2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk

2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Week 7 of 12: Hatch
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Knees-to-Elbows

Every 2 min, perform 15 OHS then max hanging K2E in the time remaining. Continue for 10 min (5 rounds). Score is total number of K2E. Repeat from 03.12.19.

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

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

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

Strength
Week 6 of 12: Hatch
Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Shoulder Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

 Conditioning
For max reps:
• Tabata GHD Sit-ups
• Tabata Deadlifts 115/75#
• Tabata Wall Balls 20/14#
• Tabata Bench Press 115/75#

Rest 1 minute in between tabatas. A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.

Warm-up
• 400 m Run

2 rounds:
• 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

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
12 min AMRAP:
• 12/10 Air Bike calories
• 12 Thrusters 75/55#
• 12 Front Rack Walking Lunges 75/55#

Warm-up
• Tabata Air Bike

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

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

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Rows 95/65#

Strength
Week 6 of 12: Hatch
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Bench Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Conditioning
5 rounds for time:
• 10 Burpees
• 60 Double Unders

Warm-up
• 200 Single Unders

3 rounds:
• 10 m Walking Lunges w/ PVC OH
• 10 PVC 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
Week 6 of 12: Hatch
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch

Core
3 rounds:
• 10 Strict Toes-to-bar
• 20 GHD Sit-ups

Conditioning
10 rounds for time:
• 3 Power Cleans 135/95#
• 6 Front Squats 135/95#
• 9 Pull-ups

Warm-up
• 300 m Row

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 Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 6 of 12: Hatch
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM 

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Conditioning
8 min Alternating EMOM:
• Even Min: Max Box Jumps 24/20”
• Odd Min: 10 Hang Power Snatch 115/75#