Workout

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#

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

Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch. Rest 2 minutes between sets.

Snatch
• 5 sets: 1 rep

Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM snatch. Rest 2 minutes between sets.

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

Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM clean. Rest 2 minutes between sets.

Clean & Jerk
• 5 sets: 1 rep

Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM c&j. Rest 2 minutes between sets.

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

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

Warm-up
• 20 cal Air Bike

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

Conditioning (part 1)
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 20 AbMat Sit-ups
• Max Row (calories)

1 min:
• Rest

Goal: 75/60 cals.

Rest 5-10 min between workouts.

Conditioning (part 2)
18-15-12-9-6-3 reps:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 50/35#

Goal: 12 min.

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

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

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

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 (Mon), shoulder press (Sat) and deadlift (Sat). On Wednesdays we will focus on Snatch and 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.

Strength
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.

Rest 1-2 min between sets.

Back Squat
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

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

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

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-upsConditioning
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. Goal: 8 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

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. Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Bench Press.

Conditioning
12 min Alternating EMOM:
• Even min: Max Hand-release Push-ups
• Odd Min: 8 Deadlifts 225/155#

For 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. Goal: 150 (avg. 25/round).

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

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

Goal: 14 min.

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

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

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.  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM OHS / Hang Squat Snatch.

Conditioning
10 rounds for time:
• 20 Mountain Climbers (R+L=2)
• 5 Power Snatch 115/75#

Goal: 6-8 min.

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs

Conditioning
“Murph” For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Wear 20/14# vest, if you have one.

Goal: 40 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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 (1RM Test Week 1 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.

Conditioning
For time, partition reps how you like:
• 100 Barbell Curls 45/35#
• 100 Barbell Thrusters 45/35#
• 100 Burpees
• 1000 m Run

Goal: 20 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 100 Double Unders

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

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Shoulder Stretch
• 30 sec Jefferson Curl 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength (1RM Test Week 2 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.

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
3 rounds for time:
• 15 Assault AirBike (calories)
• 30 Deadlifts 75/55#
• 15 Assault AirBike (calories)
• 30 Shoulder-to-Overhead 75/55#

Goal: 15 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 300 m Row

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
• 5 Band Triceps Pushdowns
• 5 Push-ups
• 5 Ring Rows

Strength (1RM Test Week 2 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.

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions

Conditioning
3-6-9-12-15-12-9-6-3 reps for time:
• Ring Dips
• Power Cleans 95/65#

Goal: 9 min.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 100 Single Unders
• 50 Double Unders

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

Strength (1RM 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.

Conditioning
8 rounds for time:
• 200 m Run
• 10 Pull-ups
• 5 Box Jumps 30/24”

Goal: 14 min.

Cool-down
• 300 m Row (easy)

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

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

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 (1RM Test Week 2 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.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
12 min AMRAP:
• 500 m Row
• Max Unbroken Wall Balls 20/14#

Start by rowing 500 meters, then complete as many unbroken wall balls as possible. Once broken, return to the rower for another 500 meters. Repeat until the time is up. Score is total number of wall balls. Also, comment how may meters rowed. Goal: 100 wall balls, 2,000 m row.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

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

2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Backward-facing Wrist Stretch
• 30 sec Front Rack PVC Stretch Right
• 30 sec Front Rack PVC Stretch Left
• 30 sec Goblet Squat Hold 53/35#

Strength (1RM Test Week 1 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.

Conditioning
3 rounds for time:
• 30 Med Ball Push-ups
• 40 Med Ball Russian Twists 20/14#
• 50 Med Ball Squats 20/14#

Perform all 3 movements using the same medicine ball, 20 lbs. for the men and 14 lbs. for the women. Perform the push-ups on top of the ball (view video for demo). Feet must be off the ground for twists. Each side counts as a rep (so as you’re performing them the rep count is 1-2-3.. not 1-1-2-2-3-3..). Goal: 15 min.

Cool-down
3 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
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

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 Downward Facing Dog
• 30 sec Upward Facing Dog

Strength (1RM 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.

Conditioning
20 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2×10 m Shuttle Run
• 4 Dumbbell Power Snatch 50/35#
• 4×10 m Shuttle Run
• 6 Dumbbell Power Snatch 50/35#
• 6×10 m Shuttle Run

… continue pattern until time is up.

For the shuttle run, mark an area with chalk or tape 10 meters (33 feet) in length. If you don’t have a tool to measure, simply mark the start, walk 14 average steps, and mark the finish. To start, perform 2 DB power snatches, then sprint 10 meters, touch the ground with your hand and then quickly sprint back to the start for a total of 20 meters. Perform 4 DB power snatches. Then, the shuttle run will be 40 meters total. Run to the 10 m mark (count in your head “1”) back to the start (count “2”), back to the 10 m mark (count “3”) and back to start (“4”) to complete. And so on.

Goal: complete the round of 20.

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Warm-up
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

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

Strength (1RM Test Week 1 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.

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

Conditioning
15-12-9-6-3 reps for time:
• Hang Power Cleans 115/80#
• Back Squats 115/80#
• Chest-to-bar Pull-ups

Goal: 7 min.

Cool-down
3 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
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

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

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

Strength (1RM Test Week 1 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.

Conditioning
16 min Alternating EMOM:
Even min:
• 8/6 calorie Row
Odd min:
• Max Overhead Squats 95/65#

Score is total number of OHS. Goal: 150.

Cool-down
3 rounds:
• 30 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Child’s Pose

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 (1RM 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.

Core
8 rounds:
• 15 sec Lying Leg Raises
• 15 sec Plank on Elbows

Conditioning
8 min AMRAP:
• 10 Deadlifts 135/95#
• 15 Box Jump Overs 24/20”

Goal: 7-8 rounds.

Cool-down
2 min:
• Walk on Treadmill or slow Row

3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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 (Deload Week)
4 sets:
• 6 Back Rack Reverse Lunges

Three reps per leg, alternating, in place. Weight: 40% of T1RM Lunge. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Dual Dumbbell Sumo Deadlift High Pull
• Dual Dumbbell Bicep Curl

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Athlete’s choice to use the same weight for both exercises or different. Athlete’s choice to curl arms at the same time or alternate. Rest 1-2 min between sets.

Conditioning
3 rounds for time:
• 30 Toes-to-bar
• 30 Goblet Walking Lunges 53/35#
• 30 Walking Lunges
• 400 m Run

Goal: 15-17 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

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

Conditioning (part 1)
“Karen meets Randy”
3 rounds for time:
• 50 Wall Balls 20/14#
• 25 Power Snatches 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 1 Power Clean 115/75#
• 1 Burpee Box Jump Over 24/20”
• 2 Power Clean 115/75#
• 2 Burpee Box Jump Over 24/20”
• 3 Power Clean 115/75#
• 3 Burpee Box Jump Over 24/20”
… continue pattern until time is up.

Goal: complete the round of 7.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend