Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerks
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Front Squats
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Wall Balls 20/14#

Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#

Goal: 8 min.

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 Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
For max rounds completed:
• Death by Squat Clean 135/95#

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.

Core
 Accumulate 2 min:
• L-sit

Conditioning
10 rounds for time:
• 200 m Row
• 10 Pull-ups
• 5 Ring Dips

Goal: 15 min.

Warm-up
• 400 m Run

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

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

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

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

Conditioning
For time:
• 100 Back Squats 75/55#
• 80 AbMat Sit-ups
• 60 Push-ups
• 40 Shoulder-to-Overhead 75/55#
• 20 Burpee Lateral over Bar

Barbell starts from the ground. Goal: 12-14 min.

Warm-up
• Tabata Air Bike

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Weighted Pull-ups

In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round.  Recommended percentages: 65-70-85-80-95-90% of 1RM

Core
• Tabata V-Up + Tuck-Up

Conditioning
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest

Repeat from 10.19.21. In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150 reps (avg. 30/round).

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 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

Strength
Snatch
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Overhead Squat
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 Dumbbell Snatch 50/30# (1)

With on dumbbell, perform 10 DB Power Snatches per arm each round. Alternate as desired. Goal: 10 min.

Warm-up
• 300 m Row

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

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

Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 3 Thrusters

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Start with 50% of 1RM for thruster and increase by 10% each round to finish around 90%.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Hold from Bar
• 10 sec Rest

Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Chest-to-Bar Pull-ups
• 6 Thrusters 95/65#
• 6 Chest-to-Bar Pull-ups
• 9 Thrusters 95/65#
• 9 Chest-to-Bar Pull-ups

… continue +3 rep pattern until time. Goal: complete the round of 15 (90 reps).

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

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

Strength
5-4-3-2-1 rep:
• Shoulder Press
• Deadlift

Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round.  Recommended percentages: 70-85-80-95-90% of 1RM

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec MedBall Sit-ups
• 10 sec Rest

Conditioning
For time:
• 100 Wall Balls 20/14#
• 100 Toes-to-bar
• 100 Kettlebell Swings 53/35#
• 100 Air Bike calories

Partition reps as desired. Goal: under 30 minutes.

Warm-up
• Tabata Air Bike

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

Strength
10 min E2MOM:
• 5-4-3-2-1 Back Squat

Within the first 2 minutes, perform 5 back squats. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 back squats. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy back squat in the final 2 minutes. Recommended percentages: 75-80-85-90-95% of 1RM.

Conditioning
12 min AMRAP:
• 3 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#

Barbell starts from the ground. Goal: complete 7 rounds.

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

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

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

Core
3 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises

Conditioning
7 min AMRAP:
• Dumbbell Devil Press 30/20# (2)

Goal: 60.

Warm-up
• 20 cal Air Bike

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

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

Strength
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%.

Conditioning
For time:
• 250 m Row
• 25 Power Snatches 95/65#
• 25 Pull-ups
• 500 m Row
• 25 Pull-ups
• 25 Power Snatches 95/65#
• 250 m Row

Goal: 13 min.

Warm-up
• 200 m Row
• 200 m Run

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

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Strength
Clean & Jerks
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM

Front Squats
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

Conditioning
10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Box Jump Overs 24/20”
• 4 Hang Squat Cleans 75/55#
• 4 Box Jump Overs 24/20”
• 6 Hang Squat Cleans 75/55#
• 6 Box Jump Overs 24/20”
… continue pattern until time.

Goal: complete the round of 16.

Warm-up
• 300 m Row

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

3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges

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

Dumbbell Step Ups 20”
• 3 sets of 6 reps, AHAP

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

Conditioning
4 rounds for time:
• 800 m Run
• 60 Double Unders
• 40 Air Squats
• 20 Dumbbell Bench Press 50/35#

Goal: 26-28 min. To complete at this goal, you’ll need to average 6 ½ – 7 min rounds.

HAPPY APRIL FOOLS’ DAY!

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges

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

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

Conditioning
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#

Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time. Goal: 10-12 min.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips

Start with 55% of 1RM for bench press and increase by 5% each round to finish around 80%.

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises

Conditioning
10 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#

The dumbbell deadlifts are with two dumbbells, each weighing 70/50#.

Goal: 8-10 min. You can treat this one like an EMOM to finish under 10 min or, if feeling good, ditch the rest and aim for an 8 min finish.

Warm-up
• 100 Single Unders

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Snatch
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM

Overhead Squat
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM

Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 5 Toes-to-Bar
• 10 Overhead Squats 115/75#
• 10 AbMat Sit-ups

Goal: 10 min.

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
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%.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
2 rounds for time:
• 1,000 m Row
• 50 Push Presses 75/55#
• 30 Pull-ups

Goal: 15-17 min.

Warm-up
3 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:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
5 rounds:
• 4 Overhead Lunges

Start light around 30% of 1RM Overhead Squat. If that’s less than the weight of an empty barbell, then use a plate overhead of equivalent weight. Increase weight by 5% each round to finish around 50% of 1RM Overhead Squat. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.

Core
3 rounds:
• 10 Knees to Elbows
• 30 sec Hollow Body Hold

Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• Push-ups

* Increase weight each set: 75/55#, 95/65#, 115/75#, 135/85#

Goal: 14-16 min.

Warm-up
• 400 m Run

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

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
9 min EMOM:
• 1 Back Squat

Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

Conditioning
Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”

Goal: 80 burpee box jumps (averaging 10 reps per round).

Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Bench Press
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

Weighted Dips
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 2 min: Row (calories)

For one minute, complete as many thrusters as possible. Then, immediately after, for two minutes, row as many calories as possible. Repeat for a total of three rounds. Goal: 150/120 (50 thrusters + 100/70 calories), 150 total for men / 120 total for women.

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

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

Conditioning
3 rounds for time:
• 9 AbMat Sit-ups
• 9 Power Cleans 115/75#
• 9 Chest-to-Bar Pull-ups
• 9 Power Cleans 115/75#

Goal: 6-9 min.