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

3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 60 sec Squat Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 2/16: Inverted Juggernaut Method
Back Squat
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
12 min E2MOM:
• 15 Overhead Squats 75/55#
• Max Double Unders

Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 12 min (6 rounds). Score is total number of double unders.

Warm-up
• 300 m Row

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

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

Strength
Week 2/16: Inverted Juggernaut Method
Bench Press
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

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

Conditioning
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#
• 9 Push Jerks 135/95#

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

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

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Snatch
• 5 sets: 1 rep AHAP

3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.

Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• AirBike (calories)

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

Warm-up
• 300 m Row

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

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 1/16: Inverted Juggernaut Method
Deadlift
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Warm-up
• 200 Single Unders

4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

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

Strength
Week 1/16: Inverted Juggernaut Method
Shoulder Press
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar

Warm-up
• 300 m Row

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

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

Strength
Week 1/16: Inverted Juggernaut Method
Back Squat
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
18-15-12-9-6-3 reps:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 50/35#

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 Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength

For the next 16 weeks, the strength portion will be based on The Juggernaut Method 2.0 by Chad Wesley Smith. This program will focus on 4 main lifts: bench press (Mon), back squat (Tue), shoulder press (Wed) and deadlift (Fri). On Saturday we will focus on Snatch and Clean & Jerk. If you prefer more work with Olympic weightlifting and less with the Powerlifting, feel free to substitute one or two of the days with your preferred lift (for example, replace Bench Press with Snatch and Shoulder Press with Clean & Jerk). The specific program we will follow is the Inverted Juggernaut Method. It utilizes the same percentage schemes as The Juggernaut Method, but inverts the sets and reps from 5 sets of 10 to 10 sets of 5 (for example), to keep the quality of repetitions and speed of movement high. This program has 4 waves (10’s, 8’s, 5’s and 3’s). Each wave represents a 4-week training block. Each wave has 4 phases: week 1 is the accumulation phase, week 2 is the intensification phase, week 3 is the realization phase (with AMRAP test), and then week 4 is a deload. The number of reps completed in the AMRAP portion of week 3 wi­­­ll determine your new T1RM for the next wave. T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs. For more information about The Juggernaut Method, visit jtsstrength.com.

Week 1/16: Inverted Juggernaut Method
Bench Press
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Conditioning
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 30 Double Unders
• Max Row (calories)

1 min:
• Rest

For help calculating percentages, download the spreadsheet here:

• Google Docs
  click File > Make Copy
  -or- File > Download > Excel
• Excel Spreadsheet via DropBox
  click Download > Direct Download

Warm-up
• 500 m Row

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 Pike Stretch
• 30 sec Straddle Stretch

Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 2 Hang Squat Snatch
• 1 Overhead Squat

5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)

Increase weight to finish heavy.

Core
Tabata Russian Plate Twists 25/15#

Conditioning
21-15-9-15-21 reps for time:
• Power Clean & Jerks 95/65#
• Ring Dips

Warm-up
• 20 cal Air Bike

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

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

Strength (7/13 Squat 10.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Conditioning
3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength (7/13 Squat 10.2)
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

This is the second test for 1RM as written in the 7/13 squat program.

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 Toes-to-Bar

Warm-up
• 500 m Row

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#

Strength
Snatch
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%

Clean & Jerk
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%

Conditioning
9 min AMRAP:
• 3 Hang Power Cleans 155/105#
• 6 Push-ups
• 9 Deadlifts 155/105#

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:
• 6 Jumping Lunges
• 6 Air Squats

Strength (7/13 Squat 10.1)
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

This is the first test for 1RM as written in the 7/13 squat program. The second test will be on Wednesday.

Conditioning
3 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#

Warm-up
• Reverse Tabata Air Bike

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

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

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

Start light and increase to heavy after each set. Suggestion: ~ 45%-55%-65%-75%-85% of 1RMs. Use best judgment. Warmup before starting.

Conditioning
16 rounds for time:
• 100 m Run
• 2 Strict Pull-ups
• 3 Power Clean & Jerks 135/95#

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

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength (7/13 Squat 9.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
30-20-10 reps for time:
• Mountain Climbers (R+L=1)
• Squat Snatch *
• Box Jumps *

Round of 30: 75/65#, 20/16”
Round of 20: 105/75#, 24/20”
Round of 10: 135/85#, 30/24”

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength (7/13 Squat 9.2)
4 sets:
• 2 Front Squats + 4 Back Squats

Weight: 70% of 1RM Front Squat

Conditioning
For time:
• 10 Muscle Ups
• 100 Push Press 75/55#
• 1,000 m Row

Source: crossfit.com/workout/2011/12/23
2011 Rich Froning 6:44, EZ Muhammad 8:09

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Increase weight to finish heavy.

Conditioning
8 rounds for max reps:
• 20 sec Hang Power Cleans 115/75#
• 10 sec Rest
• 20 sec Burpees over bar lateral
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

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 Couch Stretch Right
• 30 sec Couch Stretch Left

Strength (7/13 Squat 9.1)
4 sets:
• 2 Front Squats + 4 Back Squats

Weight: 70% of 1RM Front Squat

Conditioning
6 rounds for time:
• 5 Deadlifts 255/175#
• 10 Pull-ups
• 15 Dumbbell Thrusters 35/20#

Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

Strength
Snatch
10 min on the clock:
• 3 attempts at 1RM

Rest 3 min

Clean & Jerk
10 min on the clock:
• 3 attempts at 1RM

Conditioning
For time:
• 500 m Row
• 50 Plate Overhead Lunges 45/25#
• 50 Plate Squats 45/25#
• 50 Box Jump Overs 24/20”
• 50 Plate Squats 45/25#
• 50 Plate Overhead Lunges 45/25#
• 500 m Row

Use a bumper plate for the lunges and squats. Overhead lunges can be performed in-place or walking, your choice. Hold bumper plate near your chest for the squats.

Warm-up
• 300 m Row

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch

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

Strength (7/13 Squat 8.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
 4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 GHD Sit-ups

Conditioning
For time:
• 21 Thrusters 95/65#
• 600 m Run
• 15 Thrusters 95/65#
• 400 m Run
• 9 Thrusters 95/65#
• 200 m Run