Warm-up
• 400 m Run

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

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

Conditioning (part 1)
10 min AMRAP:
• 5 Hang Power Cleans 95/65#
• 5 Push Jerks 95/65#
• 10 Box Jump Overs 24/20”

Goal: 10 rounds (200 reps).

Rest 2 min between workouts.

Conditioning (part 2)
Every 90 sec for 15 min:
• 200 m Row
• Max Dumbbell Snatch 50/35#

Every 90 seconds for 15 minutes (10 sets), row 200 meters then perform as many dumbbell power snatches, alternating arms after each repetition, as possible in the remaining time. Repeat for a total of 10 sets. Score is total snatches completed. Goal: 120.

Rest 4 min between workouts.

Conditioning (part 3)
21-15-9 reps for time:
• Wall Balls 20/14#
• AbMat Sit-ups

Goal: 5 min.

Warm-up
• 20 cal Air Bike
• 20 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Week 4 of 8 of this cycle.
Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Bar Dips
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Rest 1-2 min between sets.

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 Standing Toe Touch Hold
• 30 sec Squat Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
4 rounds for time:
• 1 min Plank Hold
• 50 Double Unders
• 25 Box Dips 24/20”
• 25 Barbell Curls 45/35#
• 25 Back Rack Step Ups 45/35# 24/20”

Goal: 22 min.

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Bear Crawl
• 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
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold

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

Conditioning (part 1)
27-21-15-9 reps for time:
• Shoulder-to-Overhead *
• Pull-ups

*Round of 27: 75/55#
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Goal: 8 min; or go unbroken and shoot for sub 5 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Hang Cleans 95/65#
• 2 Burpee Box Jumps 24/20”
• 4 Hang Cleans 95/65#
• 4 Burpee Box Jumps 24/20”
• 6 Hang Cleans 95/65#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.

The hang clean is a full squat. Goal: complete the round of 14.

Warm-up
2 rounds:
• 10 Mountain Climbers
• 10 Air Squats
• 200 m Run

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

Weightlifting
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Start with 40% of 1RM for snatch and increase by 10% each round to finish around 80%.

Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

Warm-up
For time:
• 100 Double Unders

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning (part 1)
6 rounds for time:
• 5 Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Wall Balls 20/14#

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
Every 3 min for 15 min:
• 20 Russian Kettlebell Swings 70/53#
• 30 AbMat Sit-ups
• Max Ski Erg OR Row (calories)

Goal: 90/70 cals. 

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Week 3 of 8 of this cycle.
Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Bar Dips
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Rest 1-2 min between all sets.

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

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
For time:
• 50 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 40 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 30 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#

Goal: sub 20 min. 

Warm-up
• 400 m Run

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

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

Conditioning (part 1)
EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups

Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min. 

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.

Goal: complete the round of 16.

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Weightlifting
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

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

Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

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

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

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

Core
4 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning (part 1)
4 rounds for time:
• 25 Toes-to-Bar
• 15 Thrusters 95/65#

Goal: 11 min.

 Rest 4 min between workouts.

Conditioning (part 2)
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups

Every 2 minutes, perform 15 power snatches then as many chest-to-bar pull-ups as possible in the time remaining. Continue for 10 min (5 rounds). Score is total number of chest-to-bar pull-ups. Goal: 40.

Warm-up
• 20 cal Air Bike

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

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

Week 2 of 8 of this cycle.
Strength
Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Bar Dips
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Rest 1-2 min between sets.

Warm-up
• 400 m Run

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
• 10 Band Triceps Extensions

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Deadlift
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Conditioning
4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest

Goal: 250.

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose 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

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

Conditioning (part 1)
5 min AMRAP:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 15 Box Jump Overs 24/20”

Rest 2 min

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

Goal: 150.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 rounds for time:
• 10 Dumbbell Thrusters 30/20#
• 30 Double Unders

Goal: 13 min.

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Weightlifting
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

10 min E2MOM:
• 3 Power Snatch
• 3 Overhead Squats

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

Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

10 min E2MOM:
• 3 Power Cleans
• 2 Front Squats
• 1 Jerk

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

Warm-up
• Tabata 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

Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning (part 1)
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#

Goal: 250.

Rest 5-10 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 400 m Run
• 21 Push-ups
• 12 Pull-ups

Goal: 8 min.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

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

For the next 8 weeks, the strength portion will be based on Wendler’s 5/3/1 program. This is week 1, day 1 of this cycle. Mondays will be strength only. Tuesdays will be conditioning only (2-3 metcons). Wednesdays will be Olympic Weightlifting. Fridays will be conditioning only (2-3 sessions). Saturday will be strength and conditioning. Each day’s work should be about 1 hour.

Core
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#

Strength
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Rest 2 min between sets.

Warm-up
• Tabata Row

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
12-11-10-9-8-7-6-5-4-3-2-1 reps for time:
• Jumping Pull-ups
• Dumbbell Thrusters 25/15#
• AirBike calories

Goal: 20 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
• 200 Single Unders

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

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks

Conditioning
5 min AMRAP (0:00-5:00):
• 10 Deadlifts 115/75#
• 10 Bar Facing Burpees

1 min Rest (5:00-6:00)

4 min AMRAP (6:00-10:00):
• 8 Deadlifts 135/95#
• 8 Bar Facing Burpees

1 min Rest (10:00-11:00)

3 min AMRAP (11:00-14:00):
• 6 Deadlifts 185/135#
• 6 Bar Facing Burpees

1 min Rest (14:00-15:00)

2 min AMRAP (15:00-17:00):
• 4 Deadlifts 225/155#
• 4 Bar Facing Burpees

1 min Rest (17:00-18:00)

1 min AMRAP (18:00-19:00):
• 2 Deadlifts 275/185#
• 2 Bar Facing Burpees

Goal: 220 reps.

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
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Weightlifting
Snatch
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Clean & Jerk
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Optional Conditioning
8 rounds not for time:
• 5 Hang Squat Cleans 135/95#
• 15 calorie Row

Goal: complete at an easy pace.

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