Workout

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

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

10-8-6 reps:
• 10 Incline DB Bench Press AHAP
• 10 Bent-over DB Rows AHAP

Strength
Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Conditioning
3 rounds for max reps:
4 minutes:
• 10 Sumo Deadlift High-pulls 75/55#
• 10 Push-ups
• 10 Box Jump Overs 24/20”
2 minutes:
• Rest

Warm-up
• 200 Single Unders

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

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

Strength
Week 1 of 12: Hatch
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM

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

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time:
• 100 Thrusters 75/55#

Every minute, starting at 1:00, perform:
• 5 Lateral Burpees over Bar

Warm-up
• Tabata Row

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 1 of 12: Hatch
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

3-Position Clean (top down: upper thigh, below knee, floor)
• 2 reps at 50% of 1RM Clean
• 2 reps at 55% of 1RM Clean
• 2 reps at 60% of 1RM Clean
• 2 reps at 65% of 1RM Clean

Core
Accumulate 2 min:
• L-sit

Conditioning
30-20-10 reps for time:
• Chest-to-bar Pull-ups
• Deadlifts *

Round of 30: 135/95#
Round of 20: 185/135#
Round of 10: 225/155#

Warm-up
• Tabata Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

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

Snatch Grip Push Press + Overhead Squat
• 3 reps ea. at 65% of 1RM Snatch
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 80% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch

Perform 3 snatch grip push presses (behind the neck) from the rack. On the third rep leave the bar overhead and perform 3 overhead squats.

Conditioning
Every 3 min for 15 min:
• 10 Toes-to-Bar
• 20 Dumbbell Power Snatches 50/35#
• Max Double Unders

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

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

Strength
For the next 12 weeks, we will follow the Hatch Squat + Weightlifting program provided by Olympic weightlifting coach Gayle Hatch. Mondays and Fridays will be both front squats and back squats, Tuesdays snatch, Wednesdays clean and jerks. Saturdays will be bench press, deadlift, and/or Olympic lifts. The squat portion is high volume. Percentages are based on true 1-rep max, however, due to the volume, it is recommended to calculate percentages based on 90% of 1RM.

Week 1 of 12 – Hatch
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM

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

Core
6 rounds:
• 20 sec Hollow Body Hold
• 20 sec Rest

Conditioning
10 min AMRAP:
• 15 Row (calories)
• 15 Wall Balls 20/14#

Warm-up
• 400 m Run

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 40 sec Goblet Squat Hold 53/35#

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

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Strength (Test Week 2 of 2)
Clean & Jerk
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test 1
Max Unbroken:
• Strict Handstand Push-ups

Skills Test 2
Max Unbroken:
• Strict Pull-ups

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

1 min: Rest

Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (Test Week 2 of 2)
Overhead Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
For time:
• 100 Kettlebell Swings 53/35#

Conditioning
“Christine”
3 rounds for time:
• 500 m Row
• 12 Deadlifts BW/70%BW
• 21 Box Jumps 24/20”

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

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

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

Strength (Test Week 2 of 2)
Thruster
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
Max Distance:
• Handstand Walk

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

Warm-up
• 400 m Run
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squats
• 20 Arm Circles CW
• 20 Arm Circles CCW
• 20 Arm Hugs
• 20 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 10 Jumping Jacks

Strength (Test Week 2 of 2)
Weighted Pull-ups
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
For time:
• 100 Push-ups

Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

Warm-up
• 300 m Row

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

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

Strength (Test Week 2 of 2)
Front Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
Max Height:
• Vertical Jump

Check out the video for an easy way to measure.

Conditioning
“Karen”
For time:
• 150 Wall Balls 20/14#

Warm-up
• 300 m Row

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
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength (Test Week 1 of 2)
Snatch
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
For time:
• 100 Pull-ups

Conditioning
“Grace”
For time:
• 30 Clean & Jerks 135/95#

Rest as needed.

10 rounds for max calories:
• 30 sec Air Bike
• 30 sec Rest

Warm-up
• 100 Double Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

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

Strength (Test Week 1 of 2)
Deadlift
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
Max Height:
• Box Jump

Conditioning
“Diane”
21-15-9 reps for time:
• Deadlifts 225/155#
• Handstand Push-ups

Warm-up
• 400 m Run

2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs

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

Strength (Test Week 1 of 2)
Shoulder Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
For time:
• 100 Double Unders

Conditioning
“Annie”
50-40-30-20-10 reps for time:
• Double Unders
• AbMat Sit-ups

Warm-up
• 20 cal Air Bike

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

3 rounds of:
• 6 Jumping Lunges
• 8 Air Squats

Strength (Test Week 1 of 2)
Back Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set. 

Skills Test
For time:
• 100 Air Squats

Conditioning
“Nancy”
5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#

Strength (Test Week 1 of 2)
Bench Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Skills Test
Max Unbroken:
• Bar Muscle Ups

Conditioning
“Jackie”
For time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

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:
• 1 Snatch Pull
• 2 Power Snatches
• 3 Overhead Squats

Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM

Conditioning
Alternating until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Repeat from 08.17.19.

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#

Strength
Week 16/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 14. Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
40-30-20-10 reps for time:
• Hang Power Snatch 65/45#
• Wall Balls 20/14#

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
Week 16/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 14. Rest as needed between sets. Inverted Juggernaut Method Calculator

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

Conditioning
10 min AMRAP:
• 2 Power Cleans 135/95#
• 2 Handstand Push-ups
• 4 Power Cleans 135/95#
• 4 Handstand Push-ups
• 6 Power Cleans 135/95#
• 6 Handstand Push-ups
…
Continue pattern until time is up.

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
Week 16/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 14. Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
12 min AMRAP:
• 200 m Run
• 10 Pull-ups
• 10 Dumbbell Thrusters 50/35#

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
Week 16/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 14. Rest as needed between sets. Inverted Juggernaut Method Calculator

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

Conditioning
27-21-15-9 reps for time:
• Push-ups
• Sumo Deadlift High Pull 75/55#
• Box Jump Overs 24/20”