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

Weightlifting
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Overhead Squat

In the first three 90 seconds, perform 2 Hang Snatch followed by 2 Overhead Squats. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Snatch.

Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press

In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Press. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Push Press.

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

2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

HAPPY VALENTINE’S DAY

Warm-up
• Tabata Air Bike

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

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch

Core
21-15-9 reps:
• Lying Leg Raises
• GHD Hip Extensions

Conditioning (part 1)
4 rounds for time:
• 20 Pull-ups
• 10 Devils Press 35/25#

For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 7 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
18 min AMRAP:
• 2 Thrusters 115/75#
• 4 Toes-to-bar
• 23 Double Unders

Goal: 15 rounds.

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:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#

3 rounds:
• 6 Jumping Lunges
• 6 Jumping Jacks

Week 7 of 8 of this cycle.
Strength
Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Rest 1-2 min between sets.

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
• 200 Single Unders

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Arm Hugs
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg

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

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

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

Conditioning
2 rounds for time:
• 50 Push-ups
• 40 cal Air Bike
• 30 Pull Ups
• 20 cal Air Bike
• 10 Deadlifts 225/155#

Goal: 20 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
3 rounds:
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

4 rounds:
• 5 Jumping Jacks
• 5 Jumping Lunges
• 5 Jumping Air Squats

Core
5 min EMOM:
• 10 Russian Twists w/ Plate 25/15#
• 20 Flutter Kicks

Conditioning
30 min EMOM:
• 10 Wall Balls 20/14#

Goal: complete.

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
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

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

10 min E2MOM:
• 1 Snatch
• 5-4-3-2-1 Overhead Squats

Within the first 2 minutes, perform 1 squat snatch followed by 5 OHS. Increase weight. In the next 2 minutes, perform 1 snatch + 4 OHS. Increase weight. Then, 1 snatch + 3 OHS, etc. Start with 50% of 1RM for snatch and increase by 10% each round to finish around 90%.

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

10 min E2MOM:
• 1 Power Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement.  Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

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
• 200 Single-unders
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Conditioning (part 1)
30-20-10 reps for time:
• Thrusters 75/55#
• Toes-to-bar

Goal: 6 min.

Rest 5 min between workouts.

Conditioning (part 2)
10 min AMRAP:

• 5 Pull-ups
• 10 Push-ups
• 15 Kettlebell Swings 53/35#
• 20 Double Unders

Goal: 5 rounds.

Rest 5 min between workouts.

Conditioning (part 3)
5 rounds for time:
• 10 Burpees
• 10 Box Jump Overs 24/20”

Goal: 6 min.

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 Upward Facing Dog
• 30 sec Child’s Pose

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

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

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

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

Rest 1-2 min between sets.

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
• 300 m Row

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

2 rounds:
• 10 Jumping Jacks
• 10 Banded Bent Over Barbell Rows 45/35# barbell, light band
• 10 Deficit Push-ups 45/35# plates, slow tempo

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

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

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

Conditioning
20-18-16-14-12-10-8-6-4-2 for time:
• Dual Kettlebell Deadlifts 2×53/35#
• Goblet Walking Lunge 53/35#
• GHD Sit-ups

The goblet walking lunge uses one kettlebell. Each step is a rep. If you don’t have a GHD machine, decline bench sit-ups or weighted abmat sit-ups are similar movements. 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
2 rounds:
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Core
3 rounds:
• 5 V Ups
• 10 Russian KB Swings 70/53#

Conditioning
“Fight Gone Bad!”
3 rounds for max reps:
• 1 min: Wall Balls 20/14#
• 1 min: Sumo Deadlift High Pull 75/55#
• 1 min: Box Jumps 20”
• 1 min: Push Presses 75/55#
• 1 min: Max Row (calories)
• 1 min: Rest

No rest in between movements. Score is total reps/calories. Tip: to prevent from writing scores down after each movement, keep one continuous count per round. Goal: 350.

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
• 100 Double Unders

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds:
• 30 sec Overhead Arm Stretch
• 30 sec Upward Facing Dog
• 30 sec Jumping Jacks
• 30 sec Forearm Plank

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

10 min E2MOM:
• 1 Snatch Pull
• 1 Hang Power Snatch
• 3 Overhead Squats

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

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

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

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 53/35#

Core
Tabata Slam Balls 30/20#

Conditioning (part 1)
10 rounds for time:
• 5 Thrusters 115/75#
• 30 Double Unders
• 1 minute Rest

Goal: 15 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Power Snatches 75/55#
• 2 Chest-to-bar Pull-ups
• 4 Power Snatches 75/55#
• 4 Chest-to-bar Pull-ups
• 6 Power Snatches 75/55#
• 6 Chest-to-bar Pull-ups
… continue pattern until time is up. Goal: complete round of 12.

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

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Week 5 of 8 of this cycle.
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

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

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

Thruster
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Rest 1-2 min between sets.

Warm-up
2 rounds:
• 200 m Run
• 10 Kettlebell Swings 35/18#

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Dumbbell Incline Bench
• 10 Ring Rows

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

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

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Rest 1-2 min between sets.

Conditioning
10 rounds for time:
• 10 Air Bike (calories)
• 5 Strict Pull-ups
• 5 Bench Presses 60% of 1RM

Goal: 15 min.

Warm-up
• 300 m Row

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

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

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

Conditioning (part 1)
7 min AMRAP:
• Max Burpees

At the top of each rep contact a target that is 6 inches above your reach. Goal: 100+.

Rest 5-10 min between workouts.

Conditioning (part 2)
20 min AMRAP:
• 5 Deadlifts BW/70%BW
• 10 Toes-to-bar
• 100 Single Unders

BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 11 rounds.

Warm-up
• 50 Single-Unders
• 50 Double-Unders
• 50 Single-Unders

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

3-position Cleans (hip/knee/floor)
• 5 sets of the complex

Start with 45% of 1RM and increase by 10% each round to finish around 85%.

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

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.