Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
• Tabata Plank Hold
Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#
2 rounds:
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10m Crab Walk
• 10 Jumping Lunges
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Barbell Lunges
• 12 steps at 40% of 1RM Back Squat
• 12 steps at 45% of 1RM Back Squat
• 12+ steps at 50% of 1RM Back Squat
Barbell lunges are back rack, starting from squat rack, walking 6 steps out and 6 steps back.
Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 15 AbMat Sit-ups
Conditioning
10 rounds for time:
• 5 Power Cleans 135/95#
• 60-yard Shuttle Run (5-10-15 yards)
For the Shuttle Run, run 5 yards and back to the start, then 10 yards and back, then 15 yards and back to finish a total of 60 yards per round. Check out the video link to see how to run it fast!
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 Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 m Bear Crawl
• 10 PVC Passthroughs
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Strict Pull-ups
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase bench press weight to finish heavy.
Conditioning
12 min Alternating EMOM:
• Even min: Max Hand-release Push-ups
• Odd Min: 8 Deadlifts 225/155#
In the first minute, complete as many hand-release push-ups as possible lifting your hands off the ground in the bottom position each time. Then, within the next minute, complete 8 deadlifts; rest in the remaining time. Repeat this until the time is up. Score is number of h.r. push-ups completed.
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
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
3-Position Clean
(top down: upper thigh, below knee, floor)
• 3 sets: 3 reps AHAP
Core
3 rounds:
• 10 Russian Kettlebell Swing 70/53#
• 20 GHD Sit-ups
Conditioning
6 rounds for time:
• 20 Dumbbell Bent-over Rows 30/20# (2)
• 20 Dumbbell Front Squat 30/20# (2)
• 50 Double Unders
Happy Cinco de Mayo!
Warm-up
• 400 m Run
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
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat
5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch
After each minute, increase weight to finish heavy.
Conditioning
10 rounds for time:
• 20 Mountain Climbers (R+L=2)
• 5 Power Snatch 115/75#
Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 4: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
4 rounds for max reps:
• 1 min Row calories
• 1 min Box Jumps 20”
• 1 min Wall Balls 20/14#
• 1 min Rest
Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
2 rounds:
• 20 Kettlebell Hand-to-Hand Swing 35/26#
• 10 Kettlebell Snatch /arm 35/26#
• 10 Kettlebell Thruster /arm 35/26#
Strength
12 min E2MOM:
• 1 Snatch
12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Core
6 rounds:
• 20 sec Wall Walk to Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups
… continue +1 rep pattern until time runs out. Barbell starts from the ground.
Warm-up
• 10 cal Air Bike
• 10 cal Ski Erg
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 5 Push-ups
• 5 Bar Dips
• 5 Handstand Push-ups
Strength
Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.
Conditioning
“Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#
Warm-up
2 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.
Core
3 rounds:
• 10 Toes-to-bar
• 15 Mountain Climbers
• 20 AbMat Sit-ups
Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups
Rest 2 min
“Reverse Fran”
9-15-21 reps for time:
• Pull-ups
• Thrusters 95/65#
Score = Fran time + Reverse Fran time
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 Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Conditioning
3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *
Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#
Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10m Crab Walk
• 10 Air Squats
Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Twists w/ Plate 20/10#
Conditioning
10 rounds for max reps:
1 minute:
• 5 Squat Snatch 115/75#
• Max Double Unders
1 minute:
• Rest
Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
3 rounds:
• 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
• 30 sec Goblet Squat Hold 70/53#
Strength
Overhead Lunges
• 10 steps at 55% of 1RM
• 10 steps at 65% of 1RM
• 10+ steps at 75% of 1RM
Core
4 rounds:
• 5 Dragon Flags
• 10 Ball Slams
Conditioning
2 rounds for time:
• 30 Toe-to-bar
• 30 Front Squats 95/65#
• 20 Chest-to-bar Pull-ups
• 20 Thrusters 95/65#
• 10 Bar Muscle Ups
• 10 Clusters 95/65#
Cluster = squat clean thruster.
Warm-up
2 rounds:
• 5 PVC Around the World CW
• 5 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Ring Rows
• 10 Dumbbell Bench Press 35/25#
• 10 Dumbbell Chest Fly 15/10#
Strength
10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up
Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time.
Conditioning
4 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 5 Devil Presses 50/35#
Warm-up
• 400 m Run
3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Jumping Lunges
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Butterfly Stretch
Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Clean Grip Pulls
• 3 sets: 3 reps AHAP
Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest
Conditioning
10 min AMRAP:
• 8 Dumbbell Snatch Right-arm 50/35#
• 8 Burpees over Dumbbell
• 8 Dumbbell Snatch Left-arm 50/35#
• 8 Burpees over Dumbbell
Warm-up
• 200 Single Unders
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 Good Mornings 45/35#
• 10 Snatch Balance 45/35#
Strength
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.
Conditioning
20 min AMRAP:
• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
• 20 calorie Row
Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
Strength
Week 2: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 MedBall GHD Sit-ups 20/14#
Conditioning
1-2-3-4-5-6-7-8-9-10 reps for time:
• Deadlift 225/155#
• Box Jump 30/24”
While completing the above, every minute on the minute, starting at 0:00, perform:
• 10 Double Unders
Warm-up
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 3 Thrusters
Every 2 min, increase the weight to finish as heavy as possible.
Core
Tabata Hollow Body Rock
Conditioning
For time:
• 21 Squat Snatches 75/55#
• 200 m Run
• 15 Squat Snatches 95/65#
• 200 m Run
• 9 Squat Snatches 115/75#
• 200 m Run
• 3 Squat Snatches 135/85#
• 200 m Run
Warm-up
• 300 m Row
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
2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Strength
Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.
Conditioning
For time:
• 25 Handstand Push-ups
• 50 Toes-to-bar
• 100 Russian Kettlebell Swings 70/53#
• 50 Toes-to-bar
• 25 Handstand Push-ups
Warm-up
2 rounds:
• 200 m Run
• 10 Mountain Climbers
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
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
• 200 Single Unders
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Snatch Grip Pulls
• 3 sets: 3 reps AHAP
Conditioning
16 min AMRAP:
• 8 Plate Overhead Lunges 25/15#
• 8 Burpees
• 8 Plate Overhead Lunges 25/15#
• 8 Chest-to-bar Pull-ups
Use a bumper plate for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg.
