Workout

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 (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.

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

Conditioning
5 rounds for time:
• 5 Bar Muscle Ups
• 10 Clean & Jerks 135/95#

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 (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.

Conditioning
12 min AMRAP:
• 2 Ring Dips
• 2 Kettlebell Swings 70/53#
• 4 Ring Dips
• 4 Kettlebell Swings 70/53#
• 6 Ring Dips
• 6 Kettlebell Swings 70/53#
… continue pattern until time is up.

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
40-30-20-10 reps/calories for time:
• Overhead Squats *
• Row (calories)

Round of 40: 45/35#
Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#

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 (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.

Core
3 rounds:
• 20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)
• 20 Russian Twists w/ Plate 25/15#

Conditioning
“Filthy Fifty”
For time:
• 50 Box Jumps 24/20”
• 50 Jumping Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wall Balls 20/14#
• 50 Burpees
• 50 Double Unders

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 (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:
• 10 Deadlifts 155/105#
• 10 Lateral Burpees over Bar
• 10 Deadlifts 155/105#
• 10 Lying Toes-to-barbell

The lying toes-to-barbell are performed by lying flat on back, legs and arms fully extended, grabbing the barbell. Lift legs up and to the barbell until toes tap the barbell. Return heels back to the ground with legs fully extended.

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

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 20 min AMRAP: • Max Unbroken Wall Balls 20/14# • 500 m Row Score is total number of wall balls. Also, comment how many meters rowed.

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 10 min AMRAP: • 10 Box Jump Overs 24/20” • 15 Power Snatches 75/55#

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 Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • Burgener Warm up 45/35# Strength Smolov Jr. – week 3, day 4 Back Squat • 10 sets: 3 reps at 85% + 15-25# Hang Squat Clean • 4 sets: 2 reps AHAP Conditioning “Bradshaw” 10 rounds for time: • 3 Handstand Push-ups • 6 Deadlifts 225/155# • 12 Pull-ups • 24 Double Unders

Warm-up • Tabata Air Bike 3 rounds: • 10 Jumping Jacks • 10 Air Squats 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Strength Smolov Jr. – week 3, day 3 Back Squat • 8 sets: 4 reps at 80% + 15-25# Bench Press • 5 sets: 1 rep AHAP Conditioning 5 rounds for time: • 5 Power Snatches 115/75# • 5 Toes-to-Bar • 10 Overhead Squats 115/75# • 10 Push-ups

Warm-up • 300 m Row 3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Goblet Squat Hold • 30 sec Standing Toe Touch Hold 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs Strength Smolov Jr. – week 3, day 2 Back Squat • 7 sets: 5 reps at 75% + 15-25# Core 4 rounds: • 20 sec Ball Slams • 10 sec Rest • 20 sec Flutter Kicks • 10 sec Rest Conditioning 8 min AMRAP: • 2 Chest-to-bar Pull-ups • 2 Box Jumps 24/20” • 4 Chest-to-bar Pull-ups • 4 Box Jumps • 6 Chest-to-bar Pull-ups • 6 Box Jumps Continue the pattern until time is up.

Warm-up • 400 m Run 3 rounds: • 10 Walking Lunges • 10 Mountain Climbers 3 rounds: • 10 Barbell Good Mornings 45/35# • 10 Barbell Thrusters 45/35# Strength Clean & Jerk • 5 sets: 1 rep AHAP Shoulder Press • 5 sets: 1 rep AHAP Conditioning 21-18-15-12-9-6-3 reps for time: • Dumbbell Burpee Hang Squat Clean 35/25# • AbMat Sit-ups The “Dumbbell Burpee Hang Squat Clean” is a burpee (no jump at the top) with two dumbbells in-hands followed by a hang squat clean.

Warm-up • 20 cal Air Bike 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 3 rounds: • 10 Jumping Jacks • 10 Air Squats Strength Snatch • 5 sets: 1 rep AHAP Smolov Jr. – week 3, day 1 Back Squat • 6 sets: 6 reps at 70% + 15-25# Now add 15 to 25 pounds on to the 70% of your 1RM that you lifted in week one. This is the final week of Smolov Jr. Core 3 rounds: • 10 Knees to Elbows • 10 GHD Sit-ups Conditioning 10 rounds for time: • 3 Bar Muscle-ups • 3 Clean & Jerks 135/95#

Warm-up 4 rounds: • 100 m Run • 5 Air Squats 2 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Side Lunge Hold Right • 30 sec Side Lunge Hold Left Strength Smolov Jr. – week 2, day 4 Back Squat • 10 sets: 3 reps at 85% + 10-20# Accessory 8 min E2MOM: • 1 Power Snatch + 2 OHS 8 min E2MOM: • 3 Clusters Increase weight each set to finish as heavy as possible. Conditioning 2 rounds for max reps: In 4 min: • 20 cal Air Bike • Max Bar-Facing Burpees 2 min Rest In 4 min: • 20 cal Air Bike • Max Power Cleans 155/105# 2 min Rest

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: • 5 Inch Worms with Push-up • 10 Air Squats Strength Smolov Jr. – week 2, day 3 Back Squat • 8 sets: 4 reps at 80% + 10-20# Bench Press • 3 sets: 3 reps AHAP Accessory 10 min Alternating EMOM: • Even: 3 Ring Muscle-ups • Odd: 10 calorie Row Conditioning ”Karen” For time: • 150 Wall Balls 20/14#

Warm-up • 400 m Run 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Squat Hold • 30 sec Straddle Stretch 3 rounds: • 10 m Duck Walk • 10 Jumping Jacks Strength Smolov Jr. – week 2, day 2 Back Squat • 7 sets: 5 reps at 75% + 10-20# Core 6 rounds: • 20 sec Weighted Plank Hold 45/25# • 10 sec Rest • 20 sec Hollow Body Hold • 10 sec Rest Conditioning 2 rounds for time: • 50 calorie Row • 25 Handstand Push-ups

Warm-up • 300 m Row 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 2 rounds: • 10 PVC Good Mornings • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength Clean & Jerk • 5 sets: 1 rep AHAP Shoulder Press • 3 sets: 3 reps AHAP Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Conditioning 10 min AMRAP: • 40 Double Unders • Flip a coin HEADS: 10 Hang Power Snatch 95/65# TAILS: 10 Thrusters 95/65#

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.