Warm-up
• Tabata Row

3 rounds of:
• 10 sec High Knees (in place)
• 10 sec Butt Kicks (in place)
• 10 Squat Jumps

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Clean
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Clean Grip Pulls
• 3 reps @ 95% of 1RM Clean
• 3 reps @ 105% of 1RM Clean

Jerk
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Core
3 rounds of:
• 7 Diamond / Narrow Push-Ups
• 15 sec Narrow Push-Up Hold at Top

Keep the hollow body position for push-ups and the hold.

Conditioning
8 min AMRAP:
• 2 Strict Handstand Push-ups
• 4 Power Cleans 135/95#
• 8 Kettlebell Swings 70/53#

Warm-up
• 200 Jump Rope Singles

3 rounds of:
• 10 Mountain Climbers (L+R=1)
• 10 PVC Overhead Squats

4 rounds of:
• 20 sec Thoracic Spine Barbell Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

With an empty barbell 45/35#:
• Burgener Warm up

Strength
Snatch
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Snatch Grip Pulls
• 5 reps @ 95% of 1RM Snatch
• 5 reps @ 105% of 1RM Snatch

Snatch Grip Push Press + Overhead Squat
• 3 reps ea. @ 70% of 1RM Snatch
• 3 reps ea. @ 80% of 1RM Snatch
• 3 reps ea. @ 85% of 1RM Snatch

Conditioning
4 rounds for time:
• 200 m Run
• 200 m Run Backwards
• 15 Hang Power Snatch 95/65#

Warm-up
• Tabata Air Bike

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

Strength
Back Squat
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM
• 6 reps @ 75% of 1RM
• 6 reps @ 80% of 1RM

Front Squat
• 5 reps @ 55% of 1RM
• 5 reps @ 65% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 75% of 1RM

Core
3 rounds of:
• 20 sec L-sit
• 20 AbMat Sit-ups w/ PVC

Preform AbMat Sit-ups while holding PVC pipe behind the neck. Do not pull PVC into neck; just hold it lightly while using abs to sit up.

Conditioning
“Double Jackie” 2 rounds for time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Warm-up
• 300 m Row

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

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Goblet Squat Hold 70/53#

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

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

Conditioning
“Filthy Fifty 2.0” For time:
• 50 Box Jumps 24/20”
• 50 Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Toes to Bar
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wallballs 20/14#
• 50 Burpees
• 50 Double Unders

Warm-up
• 400 m Run
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs

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

Strength
Jerk (behind the neck)
• 3 reps @ 75% of 1RM
• 3 reps @ 80% of 1RM
• 3 reps @ 85% of 1RM
• 3 reps @ 90% of 1RM

Clean
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM

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

Conditioning
5 rounds for time:
• 15 Bar-Facing Burpees
• 20 Overhead Squats 75/55#

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

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

Strength
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 55% of 1RM
• 6 reps @ 60% of 1RM
• 6 reps @ 65% of 1RM
• 6 reps @ 70% of 1RM

Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 60% of 1RM
• 2 sets of 5 reps @ 65% of 1RM

10-8-6-4-2 reps not for time of:
• Bench Press BW / 70% BW
• DB Shoulder Press 35/25#

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks (L+R=1)

Conditioning
21-15-9 reps/calories for time:
• Row
• Handstand Push-ups
• Deadlifts 225/155#

Warm-up
• 300 m Row
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 Standing Alt. Toe Touches
• 15 GHD Back Extensions
• 20 PVC Overhead Squats

Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM

Jerk (in front of neck)
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM

Snatch Grip Pulls
• 5 reps @ 95% of 1RM Snatch
• 5 reps @ 105% of 1RM Snatch

Conditioning
On a continuous clock (no rest in between):
2 min AMRAP:
• Max Double Unders

8 min AMRAP:
• 12 Toes to Bar
• 10 Wall Balls 20/14#
• 8 Power Cleans 135/95#

2 min AMRAP:
• Max Double Unders

Warm-up
• 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

2 rounds of:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 20 Arm Circles (10 CW, 10 CCW)

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.

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Snatch
12 min on the clock:
• 4 attempts at 3RM TnG

Clean
12 min on the clock:
• 4 attempts at 3RM TnG

3RM = 3 rep max. TnG = Touch and go; no pausing between reps. Start with a lighter weight and slowly work up to a max.

Conditioning
21-15-9 reps for time of:
• Row (calories)
• GHD Sit-ups
• Thruster 95/65#

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