Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

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

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning (part 1)
5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Wall Ball 25/20#
• 2 Deadlifts 225/155#
• 2 Wall Balls 25/20#
• 3 Deadlifts 225/155#
• 3 Wall Balls 25/20#
…
Continue pattern until time is up. Goal: 10.

Warm-up
• 200 m Run

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 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 Jumping Jacks
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 sets of 5 reps at 75% of 5RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Clean & Jerk
• 5 sets of 5 reps at 75% of 5RM

3-Position Clean (upper thigh, below knee, floor)
• 2 at 50% of 1RM Clean
• 2 at 55% of 1RM Clean
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean

Conditioning
Death by:
• Cluster 115/75#

Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed. Goal: 7.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning (part 1)
5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest

Goal: 225.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:
• Toes-to-bar
• Dumbbell Snatch 50/35#

Goal: 12 min.

Warm-up
10 rounds:
• 20 m Shuttle Run
• 2 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

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

For the next 6 weeks, Mondays will be strength only. Tuesdays will be conditioning only. Wednesdays will be Olympic Weightlifting. Fridays will be conditioning only. Saturday will be strength and conditioning. Each day’s work should be about 1 hour. For this cycle, the strength portion will be based on the Texas Method rep scheme. For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max). This is week 1, day 1 of this cycle.

Strength
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Rest 1-2 min between sets.

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

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

Strength (1RM Test Week 1 of 2)
Thruster
• 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
For time, partition reps how you like:
• 100 Barbell Curls 45/35#
• 100 Barbell Thrusters 45/35#
• 100 Burpees
• 1000 m Run

Goal: 20 min.

Warm-up
• 100 Double Unders

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Shoulder Stretch
• 30 sec Jefferson Curl 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength (1RM Test Week 2 of 2)
Deadlift
• 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 Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
3 rounds for time:
• 15 Assault AirBike (calories)
• 30 Deadlifts 75/55#
• 15 Assault AirBike (calories)
• 30 Shoulder-to-Overhead 75/55#

Goal: 15 min.

Warm-up
• 300 m Row

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
• 5 Band Triceps Pushdowns
• 5 Push-ups
• 5 Ring Rows

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.

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

Conditioning
3-6-9-12-15-12-9-6-3 reps for time:
• Ring Dips
• Power Cleans 95/65#

Goal: 9 min.

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 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.

Conditioning
8 rounds for time:
• 200 m Run
• 10 Pull-ups
• 5 Box Jumps 30/24”

Goal: 12-14 min.

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
12 min AMRAP:
• 500 m Row
• Max Unbroken Wall Balls 20/14#

Start by rowing 500 meters, then complete as many unbroken wall balls as possible. Once broken, return to the rower for another 500 meters. Repeat until the time is up. Score is total number of wall balls. Also, comment how may meters rowed. Goal: 100 wall balls, 2,000 m row.

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

2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Backward-facing Wrist Stretch
• 30 sec Front Rack PVC Stretch Right
• 30 sec Front Rack PVC Stretch Left
• 30 sec Goblet Squat Hold 53/35#

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.

Conditioning
3 rounds for time:
• 30 Med Ball Push-ups
• 40 Med Ball Russian Twists 20/14#
• 50 Med Ball Squats 20/14#

Perform all 3 movements using the same medicine ball, 20 lbs. for the men and 14 lbs. for the women. Perform the push-ups on top of the ball (view video for demo). Feet must be off the ground for twists. Each side counts as a rep (so as you’re performing them the rep count is 1-2-3.. not 1-1-2-2-3-3..). Goal: 15 min.

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 Downward Facing Dog
• 30 sec Upward Facing Dog

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:
• 2 Dumbbell Power Snatch 50/35#
• 2×10 m Shuttle Run
• 4 Dumbbell Power Snatch 50/35#
• 4×10 m Shuttle Run
• 6 Dumbbell Power Snatch 50/35#
• 6×10 m Shuttle Run

… continue pattern until time is up.

For the shuttle run, mark an area with chalk or tape 10 meters (33 feet) in length. If you don’t have a tool to measure, simply mark the start, walk 14 average steps, and mark the finish. To start, perform 2 DB power snatches, then sprint 10 meters, touch the ground with your hand and then quickly sprint back to the start for a total of 20 meters. Perform 4 DB power snatches. Then, the shuttle run will be 40 meters total. Run to the 10 m mark (count in your head “1”) back to the start (count “2”), back to the 10 m mark (count “3”) and back to start (“4”) to complete. And so on.

Goal: complete the round of 20.

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

Goal: 7 min.

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
16 min Alternating EMOM:
Even min:
• 8/6 calorie Row
Odd min:
• Max Overhead Squats 95/65#

Score is total number of OHS. Goal: 150.

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
8 min AMRAP:
• 10 Deadlifts 135/95#
• 15 Box Jump Overs 24/20”

Goal: 7-8 rounds.

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 (Deload Week)
4 sets:
• 6 Back Rack Reverse Lunges

Three reps per leg, alternating, in place. Weight: 40% of T1RM Lunge. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Dual Dumbbell Sumo Deadlift High Pull
• Dual Dumbbell Bicep Curl

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Athlete’s choice to use the same weight for both exercises or different. Athlete’s choice to curl arms at the same time or alternate. Rest 1-2 min between sets.

Conditioning
3 rounds for time:
• 30 Toes-to-bar
• 30 Goblet Walking Lunges 53/35#
• 30 Walking Lunges
• 400 m Run

Goal: 15-17 min.

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

Conditioning (part 1)
“Karen meets Randy”
3 rounds for time:
• 50 Wall Balls 20/14#
• 25 Power Snatches 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 1 Power Clean 115/75#
• 1 Burpee Box Jump Over 24/20”
• 2 Power Clean 115/75#
• 2 Burpee Box Jump Over 24/20”
• 3 Power Clean 115/75#
• 3 Burpee Box Jump Over 24/20”
… continue pattern until time is up.

Goal: complete the round of 7.

Warm-up
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 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#

Weightlifting (Deload Week)
5-4-3-2-1 reps:
• Hang Power Snatches

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Snatch

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Clean & Jerk

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
7 min AMRAP:
• 50 Double Unders
• 10 Russian Kettlebell Swings 70/53#

Goal: 7 rounds.

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

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

Conditioning (part 1)
For time:
• 500 m Row

Goal: < 2 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
“Jackie”
For time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 3)
“Triple Baseline”
3 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups

Goal: 16 min.

Warm-up
• 100 Single Unders

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength (Deload Week)
4 sets:
• 3 Tempo Back Squats

Three seconds on the way down, hold for two second in the bottom, then 1 second up to the top. Weight: 40% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Single-arm Dumbbell Row

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Use 1 dumbbell for the row. Complete all reps with one arm, then switch to the other arm. Rest 2 min between sets.

4 sets to failure:
• Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

Warm-up
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Lunges
• 10 Air Squats

Strength
10 sets:
• 3 Back Squats

Weight: 95% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Dumbbell Bicep Curl and Press

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
Alternating until 80/60 calories:
• 90 sec: 1 Round of ”Cindy“
• 60 sec: Max Air Bike (calories)

Within the first 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Then, in 60 seconds, bike as many calories as possible. Repeat this until you’ve completed a total of 80 calories for men, 60 calories for women on the bike. Score is total time. Goal: 20 min.