Workout

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Kip Swings
• 10 Air Squats

Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Smolov Jr. – week 2, day 1
Back Squat
• 6 sets: 6 reps at 70% + 10-20#

Add 10 to 20 pounds on to the 70% of your 1RM that you lifted last week.

Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#

Conditioning
3 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Deadlifts 225/155#

Warm-up
2 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 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
Front Rack Reverse Lunges
• 3 sets: 5 reps
Start light, finish heavy.

Smolov Jr. – week 1, day 4
Back Squat
• 10 sets: 3 reps at 85%

Conditioning
5 rounds for max reps:
• 45 sec Row (calories)
• 15 sec Rest
• 45 sec GHD Sit-ups
• 15 sec Rest
• 45 sec Kettlebell Swings 53/35#
• 15 sec Rest
• 45 sec Overhead Squats 75/55#
• 15 sec Rest

Warm-up
• Tabata Air Bike

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Push-ups
• 5 Strict Pull-ups

Strength
Smolov Jr. – week 1, day 3
Back Squat
• 8 sets: 4 reps at 80%

Bench Press
• 3 sets: 5 reps AHAP

Accessory
20-15-10 reps:
• Incline Bench Press AHAP
• Ring Rows

Conditioning
10 min alternating EMOM:
­Even min:
• 6 Snatch 115/75#
• Max Burpees
Odd min:
• 6 Clean & Jerk 115/75#
• Max Burpees

Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees.

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#

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

Strength
Smolov Jr. – week 1, day 2
Back Squat
• 7 sets: 5 reps at 75%

Core
5 rounds:
• 10 Hollow Rocks
• 10 Arch Rocks

Conditioning
For time:
• 50 Double Unders
• 5 Thrusters 135/85#
• 50 Double Unders
• 10 Thrusters 115/75#
• 50 Double Unders
• 15 Thrusters 95/65#
• 50 Double Unders
• 20 Thrusters 75/55#
• 50 Double Unders
• 25 Thrusters 45/35#

Warm-up
• 300 m Row

2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 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
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press
• 3 sets: 5 reps AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Accessory
3 sets:
• 3 Romanian Deadlifts
• 3 Clean Grip Shrugs AHAP

Conditioning
5 rounds for time:
• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#

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
Snatch
• 5 sets: 1 rep AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Smolov Jr. – week 1, day 1

Back Squat
• 6 sets: 6 reps at 70%

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
8 min AMRAP:
• 8 Dumbell Power Snatch 50/35# (right arm)
• 8 Pull-ups
• 8 Dumbell Power Snatch 50/35# (left arm)
• 8 Push-ups

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

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

Strength
Hang Clean
• 3 sets of 3 reps, work up to 90% of 1RM

Push Press
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
6 rounds for max reps/cals:
• 1 min: Forearm Plank Hold *
• 1 min: Max Overhead Lunges 45/25# plate
• 1 min: Max Assault AirBike (calories)
• 1 min: Rest

Each time you break the plank hold (ie. knee touches) perform 6 burpees during rest minute.

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 Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
8-6-4-2 reps:
• Back Squat
• Deadlift

Setup 2 bars, one on the rack for squats and one on the ground for deadlifts. Increase weight to finish heavy as possible.

Conditioning
45-30-15 reps for time:
• Wall Balls 20/14#
• Toes-to-bar
• Deadlifts 155/100#
• 200 m Run

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

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

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Bench Press
• 3 sets of 3 reps, work up to 90% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#­

Conditioning
15 min AMRAP:
• 10 Ring Dips
• 10 Kettlebell Swings 70/53#
• 10 Box Jump Overs 24/20”

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air 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
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start light; increase weight to finish as heavy as possible.

Conditioning
40-30-20-10 reps for time:
• Overhead Squats *
• Row calories

Increase weight each set. OHS: 75/55#, 95/65#, 115/75#, 135/85#

Warm-up
• 20 cal Air Bike

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 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerks
• 3 sets of 3 reps, work up to 90% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
For max reps:
• Tabata Pull-ups
• Tabata Push-ups
• Tabata Air Squats
• Tabata Double Unders

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
10 min E2MOM:
• 1 Snatch

Rest 2 min

10 min E2MOM:
• 1 Clean & Jerk

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

Conditioning
3 rounds for time:
• 27 calorie Row
• 21 Kettlebell Swings 70/53#
• 15 Knees to Elbows
• 9 Ring Dips
• 3 Rope Climbs 15’

Warm-up
• 400 m Run

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

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

Strength
Back Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Shoulder Press
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
15-10-5 reps for time:
• Clean & Jerk 135/95#
• Back Squat 135/95#
• Toes-to-bar

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 Box Stretch Right
• 30 sec Box Stretch Left

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Deadlift

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

Conditioning
12 min AMRAP:
• 3 Power Snatches 115/75#
• 9 Deadlifts 115/75#
• 12 Box Jumps 24/20”

Warm-up
• Tabata Air Bike

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

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

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Thrusters

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.

Conditioning
9 min AMRAP:
• 3 Wall Balls 20/14#
• 3 Chest-to-Bar Pull-ups
• 6 Wall Balls 20/14#
• 6 Chest-to-Bar Pull-ups
• 9 Wall Balls 20/14#
• 9 Chest-to-Bar Pull-ups

… continue pattern until time.

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

3 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
Snatch
• 3 sets of 3 reps, work up to 90% of 1RM

Overhead Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec MedBall Sit-ups
• 10 sec Rest

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 One-arm Dumbbell Power Snatch 50/35#

Perform 10 DB Snatch per arm each round in any order.

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

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
8-6-4-2 reps:
• Front Rack Lunge
• Bent Over Barbell Rows

Increase weight to finish heavy.

Core
3 rounds:
• 10 Hollow Body Rocks
• 10 Russian KB Swings 70/53#

Conditioning
 For time:
• 400 m Run
• 20 Overhead Squats 95/65#
• 400 m Run
• 15 Overhead Squats 115/75#
• 400 m Run
• 10 Overhead Squats 135/85#
• 400 m Run
• 5 Overhead Squats 155/95#

Bar starts from the floor. Increase weight after each set.

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 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 Overhead Squats

Strength
5-4-3-2-1 rep:
• Back Squat
• Deadlift

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Handstand Push-ups

Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#

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

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Bench Press
• 3 sets of 5 reps, work up to 85% of 1RM

Weighted Dips
• 3 sets of 5 reps, work up to 85% of 1RM

Core
2 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises

Conditioning
8 min AMRAP:
• 8 Dumbbell Thrusters 35/20#
• 8 Dumbbell Deficit Push-ups
• 8 Toes-to-bar

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

Within the first 2 minutes, perform 1 squat snatch followed by 5 overhead squats. Increase weight. In the next 2 minutes, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch + 3 ohs, etc.

Conditioning
For time:
• 250 m Row
• 25 Squat Snatches 75/55#
• 25 Pull-ups
• 500 m Row
• 25 Pull-ups
• 25 Squat Snatches 75/55#
• 250 m Row