Warm-up
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 10 Jacking Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM

3-Position Clean (top down: upper thigh, below knee, floor)
• 3 reps @ 50% of 1RM Clean
• 3 reps @ 55% of 1RM Clean
• 3 reps @ 60% of 1RM Clean
• 3 reps @ 65% of 1RM Clean

Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:
• 50 Power Snatches 75/55#
• 50 Box Jumps 24/20”
• 50 Kettlebell Swings 53/35#
• 50 Dumbbell Jumping Lunges 30/20#
• 50 Sumo Deadlift High Pulls 75/55#
• 50 Burpees

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 10 Cossack Side Lunges

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

Strength
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 55% of 1RM
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM

Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 55% of 1RM
• 2 sets of 5 reps @ 60% of 1RM

Core
• Tabata Hollow Body Hold

Conditioning
4 rounds for time:
• 500 m Row
• 15 Shoulder to Overhead 95/65#

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

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM

3 Snatch Grip Push Press + 3 Overhead Squat
• 3 reps ea. @ 65% of 1RM Snatch
• 3 reps ea. @ 75% of 1RM Snatch
• 3 reps ea. @ 80% of 1RM Snatch
• 3 reps ea. @ 85% of 1RM Snatch

Conditioning
For time:
• 800 m Run
• 100 Double Unders
• 50 Wallballs 20/14#
• 100 Double Unders
• 800 m Run

Warm-up
3 rounds:
• 100 m Row
• 20 m Walking Lunges

3 rounds:
• 10 Air Squats
• 10 sec Goblet Squat Hold 53/35#

Strength
Front Squat
• 5 reps @ 50% of 1RM
• 3 sets of 5 reps @ 60% of 1RM

Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 60% of 1RM
• 6 reps @ 65% of 1RM
• 4 reps @ 70% of 1RM

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
21-15-9 reps for time of:
• Squat Cleans 135/95#
• Chest-to-bar Pull-ups

Warmup
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges

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

Strength
5 attempts at Snatch Complex Max
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat

5 attempts at Clean Complex Max
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Front Squat
• 1 Jerk (push or split)

Take 5 tries at the above complexes. Work your way up to a max.

Conditioning
4 rounds for max reps/calories:
• 1 min Sprints 20 meters
• 1 min Snatches 75/55#
• 1 min AirBike calories
• 1 min Thrusters 75/55#
• 1 min Rest

Warmup
• 300 m Row

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 sec Standing Toe Touch Hold

Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

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

Conditioning
50-40-30-20-10 reps for time:
• Kettlebell Swings 53/35#
• Box Jump Overs 24/20”

Warmup
• 300 m Row

3 rounds of:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
8 rounds of:
• 20 sec AbMat Sit-ups
• 10 sec Plank on Elbows

Conditioning
10 rounds for time:
• 3 Power Cleans 135/95#
• 10 Bar-facing Burpees

Warmup
• 100 Double Unders

3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats

Strength
Overhead Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Conditioning
18 min AMRAP:
• 5 Chest-to-Bar Pull-ups
• 10 Push-ups
• 15 Overhead Squats 95/65#
• 200 m Run

Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Snatch (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set

Core
4 rounds:
• 10 Hollow Rocks
• 10 Toes-to-bar

Conditioning
27-21-15-9 reps for time of:
• Row (calories)
• Wall Balls 20/14#

Warmup
• 20 cal Air Bike

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
4 sets of:
• 7 Front Squat
• 13 Back Squat

After completing the 7 front squats, rack the weight, then immediately perform the 13 back squats. Try set 1 at 50% of 1RM front squat, set 2 at 55%, set 3 at 60%, and set 4 at 65%.

Conditioning
“Tommy V” For time:
• 21 Thruster 115/80#
• 12 Rope Climb 15’
• 15 Thruster
• 9 Rope Climb
• 9 Thruster
• 6 Rope Climb

Warmup
• 300 m Row

3 rounds of:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 sec Handstand Hold

Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
3 rounds of:
• 40 Seal Walk steps
• 10 GHD Sit-ups

Conditioning
“Diane” 21-15-9 reps for time:
• Deadlift 225/155#
• Handstand Push-up

3 min Rest

For time:
• 1 mile Run

Warmup
• 50 Double Unders

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

• 50 Double Unders
• 30 Arm Circles / Arm Hugs

Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

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

Conditioning
Tabata Ring Dips
Tabata Burpees
Tabata Kettlebell Swings 53/35#

Tabata is 8 rounds of 20 sec of work, 10 sec of rest. Rest 1 min after each tabata.

Warmup
• 20 cal Air Bike
• 20 Walking Lunges steps
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
• 5 Inch Worms

Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Conditioning
5 rounds for time:
• 20 cal Row
• 15 Toes-to-bar
• 10 Thrusters 95/65#

Warmup
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Arm Circles

Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
6 min EMOM:
• 10 AbMat Sit-ups
• 10 sec Hollow Body Hold

Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squat 95/65#
• Chest-to-bar Pull-ups

Continue the +2 rep pattern until time runs out. Score is total reps completed.

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Back Squat
• 2 sets of 20 rep max attempts

Front Squat
• 2 sets of 20 rep max attempts

Take 2 sets to find a 20 rep max in back squat and front squat. Rest 2-5 min between sets.

Conditioning
20 min AMRAP:
• 400 m Run
• 40 Wallballs 20/14#
• 40 Double Unders

Warmup
• 300 m Row

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

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength (deload)
Deadlift
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Snatch Grip Pulls
• 5 reps @ 60% of Snatch 1RM
• 5 rep @ 70% of Snatch 1RM

Clean Grip Pulls
• 5 reps @ 60% of Clean 1RM
• 5 rep @ 70% of Clean 1RM

Core
3 rounds of:
• 20 steps Seal / Plank Walk
• 10 GHD Hip Extensions

Conditioning
“DT” 5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Warmup
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats

2 rounds,
• 10 Cossack Side Lunges
• 10 sec Samson Stretch Right
• 10 sec Samson Stretch Left

Strength (deload)
Back Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Weighted Pull-ups
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Conditioning
For time:
• 10 Back Squats 155/105#
• 40 Box Jumps 24/20”
• 10 Back Squats
• 30 Box Jumps
• 10 Back Squats
• 20 Box Jumps
• 10 Back Squats
• 10 Box Jumps

Warmup
• 20 cal Air Bike

2 rounds of:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength (deload)
Snatch
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Overhead Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Conditioning
5 rounds for time:
• 300 m Row
• 15 Overhead Squats 95/65#

Warmup
• 20 Arm Circles

4 rounds of:
• 20 sec Plank
• 10 sec Rest
• 20 sec Wall Handstand Hold
• 10 sec Rest

3 rounds of:
• 100 m Run
• 10 Wallballs 20/14#

Strength (deload)
Shoulder Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Bench Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core 
8 min Alternating EMOM: 
• Even min: Max Ball Slams 50/30# 
• Odd min: Max Mountain Climbers

Conditioning 
5 rounds for max reps: 
• 50 sec Bench Press 135/95# 
• 10 sec Rest 
• 50 sec One-arm DB Thruster 50/35# 
• 10 sec Rest 
• 50 sec 200 m Run 
• 10 sec Rest 

Warmup
• 40-30-20-10 Double Unders
Rest 10 sec after each set

• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Plyometrics
Powerlifting Jumps
5 attempts of:
• Max Seated Box Jump (height)

5 attempts of:
• Max Barbell Kneeling Jump (weight)

Notes: Seated Box Jumps: start seated with hips slightly below parallel; find max box height. Barbell Kneeling Jump: start with barbell behind the neck, jump from knee to flat ground; find max weight.

Conditioning
“Angie” For time:
• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats