Workout

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
8 min E2MOM:
• 1 Power Snatch + 2 OHS

Rest 2 min

8 min E2MOM:
• 2 Cleans + 1 Jerk

For each E2MOM, start light and work up to a max.

Core
4 rounds:
• 10 Knee Raises on the Bench
• 20 Bicycle Sit-ups

Conditioning
18 min AMRAP:
• 5 Deadlifts 275/185#
• 10 Dumbbell Thrusters 35/25#
• 15 Pull-ups
• 200 m Run

Warm-up
• 20 cal Air Bike

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
Week 5 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
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM

Conditioning
4 rounds for max reps:
3 minutes:
• 500 m Row
• Max Push-ups
2 minutes:
• Rest

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Strength
Week 5 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

3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean

Core
• Tabata Russian Plate Twists 25/15#

Conditioning
For time:
• 40-30-20-10 Russian Kettlebell Swings 70/53#
• 20-15-10-5 Push Presses 95/65#

Warm-up
• 400 m Run

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Week 5 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 Behind the Neck Push Presses +
3 Overhead Squats
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch

Core
6 rounds:
• 20 sec Hollow Body Hold
• 6 Good Mornings 45/35#

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jump Overs 24/20”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jump Overs 24/20”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up.

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Week 5 of 12: Hatch
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Conditioning
8 rounds for time:
• 5 Clean & Jerks 135/95#
• 7 Toes-to-bar

Warm-up
• 300 m Row

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks

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

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

Rest 2 min

10 min E2MOM:
• 5-4-3-2-1 Clean

Increase weight to finish heavy.

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

Conditioning
For time:
• 50 AirBike calories
• 50 Overhead MedBall Lunges 20/14#
• 100 MedBall Squats 20/14#
• 50 Overhead MedBall Lunges 20/14#
• 50 AirBike calories

For the Overhead MedBall Lunges, one lunge/step is equal to one rep.

Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#

Strength
Week 4 of 12: Hatch
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 2 sets: 5 reps at 70% of 1RM

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM

Conditioning
5 rounds for time:
• 20 AbMat Sit-ups
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#

Warm-up
• 400 m Run

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

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Week 4 of 12: Hatch
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 85% 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
10 min AMRAP:
• 10 Single Unders
• 10 Double Unders
• 100 m Row
• 20 Single Unders
• 20 Double Unders
• 200 m Row
• 30 Single Unders
• 30 Double Unders
• 300 m Row
… repeat pattern until time is up.

Warm-up
• 1 min slow 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

Strength
Week 4 of 12: Hatch
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 rep at 95% of 1RM Snatch
• 1 rep at 100% of 1RM Snatch

Core
5 rounds:
• 3 Dragon Flags
• 6 Evil Wheels

Conditioning
21-15-9 reps for time:
• Ground-to-Overheads 95/65#
• Burpee Box Jump Overs 24/20”

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

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

Strength
Week 4 of 12: Hatch
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

Core
3 rounds:
• 10 Arch Rocks
• 10 GHD Sit-ups

Conditioning
10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#

Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings.

Warm-up
• 300 m Row

2 rounds:
• 10 m Bear Crawl
• 10 Air 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
• 30 sec Pike Stretch
• 30 sec Plank Hold

Strength
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Conditioning
20 min Alternating EMOM:
Odd min:
• 5 Bench Press BW/70%BW
Even min:
• Max Pull-ups

HAPPY NEW YEAR!

Warm-up
• 400 m Run

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Week 3 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
• 10 reps at 60% of 1RM
• 10 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM

Core
• Tabata Hollow Holds

Conditioning
30-20-10 reps for time:
• Deadlifts 225/155#
• Toes-to-bar
• Single Arm Dumbbell Push Press /arm 50/35#

Perform 30 deadlifts, 30 TTB, and then, with one dumbbell, perform 30 DB push presses with the right arm and 30 DB push presses with the left arm for the first round. You may switch arms at any point, as long as all reps are completed for each arm. Perform the remaining rounds in a similar manner.

Warm-up
• 20 cal Air Bike

3 rounds:
• 5 Candlesticks
• 10 Air Squats

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

Strength
Week 3 of 12: Hatch
Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Clean Grip Pulls
• 3 reps at 85% of 1RM Clean
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean

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

Conditioning
5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest

Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#

Barbell starts from the ground.

Warm-up
• 300 m Row

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

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

Strength
Week 3 of 12: Hatch
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Conditioning
For time:
• 600 m Run
• 30 Hang Power Cleans 95/65#
• 30 Push-ups
• 400 m Run
• 20 Hang Power Cleans 95/65#
• 20 Push-ups
• 200 m Run
• 10 Hang Power Cleans 95/65#
• 10 Push-ups

Warm-up
• Reverse 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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Week 3 of 12: Hatch
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

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

Warm-up
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

2 rounds:
• 20 sec Straight-leg Sit-up feet Together
• 10 sec Rest
• 20 sec Straight-leg Sit-up feet Wide
• 10 sec Rest
• 20 sec Kettlebell Deadlifts 53/35#
• 10 sec Rest
• 20 sec Single Unders
• 10 sec Rest

Strength
10-8-6-4-2 reps:
• Bench Press
• Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Conditioning
3 rounds for max reps:
• 1 min Max AirBike (calories)
• 1 min Max Thrusters 45/35#
• 1 min Max Barbell Curls 45/35#
• 1 min Max Toes-to-Bar
• 1 min Rest

MERRY CHRISTMAS!

Warm-up
• 300 m Row

2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold

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

Strength
Week 2 of 12: Hatch
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets of 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM

Conditioning
“12 Days of Christmas”
For time:
• 1 Bar Muscle-up
• 2 Power Snatch 115/75#
• 3 Burpees Over Bar
• 4 Hang Power Clean 115/75#
• 5 AbMat Sit-ups
• 6 Kettlebell Swings 70/53#
• 7 Wall Balls 20/14#
• 8 Deadlifts 115/75#
• 9 Push-ups
• 10 Front Squat 115/75#
• 11 Chest-to-bar Pull-ups
• 12 Handstand Push-ups

Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

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

Strength
Week 2 of 12: Hatch
Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Chest-to-bar Pull-ups
• Russian Kettlebell Swing 70/53#
• Kettlebell Goblet Squat 70/53#

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 Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Week 2 of 12: Hatch
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Conditioning
5 rounds for max reps:
• 2 min: Row (calories)
• 1 min: Push Press 95/65#

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead 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 2 of 12: Hatch
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks

Conditioning
8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar