Warm-up
• 20 cal Air Bike

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

2 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

Weightlifting
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Recommended weight is 60% 1RM Snatch.

10 min E2MOM:
• 2 Snatch Grip Pulls
• 1 Snatch

Recommended weight is 80% 1RM Snatch.

Clean
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

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

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
• 300 m Row

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

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

Conditioning (part 1)
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Goal: 9 min.

Rest 4 min between workouts.

Conditioning (part 2)
For time:
• 80 Pull-ups

Each time you drop from the bar, perform:
• 8 Devils Press 35/25#

For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 10 min.

Cool-down
3 rounds:
• 30 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 Child’s Pose

Warm-up
• 200 Single Unders

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Jumping Jacks
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch
• 10 Air Squats

Strength
Week 4/18: 5/3/1 EMOM
Bench Press
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Weighted Dips
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

10-8-6-4-2 reps:
• Back Squat
• Strict Pull-up

Recommended weight is 50-60-70-80-90% 1RM.

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

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

3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Warm-up
• 300 m Row

5 rounds:
• 5 Dumbbell Hang Power Cleans 20/10#
• 5 Dumbbell Thrusters 20/10#

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

Strength
Week 3/18: 5/3/1
Deadlifts
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

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

Rest 1-2 min between all sets.

Conditioning
4 rounds for max reps:
• 1 min GHD Sit-ups
• 30 sec Rest
• 1 min Kettlebell Swings 53/35#
• 30 sec Rest
• 1 min Bench Press 95/65#
• 30 sec Rest
• 1 min Goblet Squats 53/35#
• 30 sec Rest

Goal: 400.

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
• 200 Single Unders

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

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 Butterfly Stretch
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
For time:
• Tabata Row until 100/70 calories
• Tabata Push-ups until 100/70 reps

Tabata is 20 seconds of work followed by 10 seconds of rest. Continue this pattern until calories/reps are complete. Start with the rower. When 100 calories for men / 70 calories for women is completed, immediately go into push-ups. Continue the 20 seconds of work followed by 10 seconds of rest until 100 push-ups for men / 70 push-ups for women are completed. Score is total time to complete all calories and reps. Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for max reps:
3 min:
• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest

Score is total reps completed. Goal: 220.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 400 m Run

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

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

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

Overhead Squat
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

Recommended weight is 80% 1RM Thruster.

10 min E2MOM:
• 3 Clean Grip Pulls
• 1 Clean

Recommended weight is 90% 1RM Clean. 

Cool-down
• 300 m Row (easy)

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

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

Warm-up
• Tabata Row

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

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

Conditioning (part 1)
12 min AMRAP:
• 2 Wall Balls 20/14#
• 2 Burpees
• 4 Wall Balls
• 4 Burpees
• 6 Wall Balls
• 6 Burpees
… continue pattern until time is up.

Goal: round of 18.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 12 Box Jump Overs 24/20”
• 24 Chest-to-Bar Pull-ups
• 48 Power Snatches 95/65#
• 24 Chest-to-Bar Pull-ups
• 12 Box Jump Overs 24/20”

Goal: 10 min.

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
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch

3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold

Strength
Week 3/18: 5/3/1 EMOM

10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips

Try to be explosive with these movements. Increase weight to finish heavy.

Rest 1-2 min between all sets.

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

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

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
• Reverse Tabata Air Bike

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 Pike Stretch
• 30 sec Straddle Stretch

Strength
10 min EMOM:
• 2 Shoulder Press + 2 Deadlifts

Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

Conditioning
For time:
• 200-400-600-800 m Run
• 10-20-30-40 Hang Power Snatch *

Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#

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
• 400 m Run

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

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Conditioning (part 1)
30-20-10 reps for time:
• Hand-release Push-ups
• Row (calories)
• Kettlebell Swings 70/53#

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 100 Thrusters 75/55#

Every minute, starting at 0:00, perform:
• 5 Toes-to-Bar

Goal: 10 min.

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

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

3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead 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

Weightlifting
10 min E2MOM:
• 3 Power Snatch
• 1 Overhead Squat

Recommended weight is 75% 1RM.

Clean
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Jerk
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Can be from the rack / jerk boxes.

Front Squats
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

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
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks

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

Conditioning (part 1)
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#
• 9 Push Jerks 135/95#

Goal: 7 min.

Rest 5 min between workouts.

Conditioning (part 2)
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Double Unders

Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 10 min (5 rounds). Score is total number of double unders. Goal: 300.

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

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

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 2/18: 5/3/1 EMOM

Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Weighted Dips
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

10 min EMOM:
• 2 Back Squats + 5 Push-ups + 10 Air Squats

Recommended weight: 75%1RM

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
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

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

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

Strength
Week 1/18: 5/3/1
Shoulder Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Deadlift
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Conditioning
4 rounds for max reps:
• 30 sec AirBike (calories)
• 90 sec Rest
• 30 sec Snatch 115/75#
• 90 sec Rest
• 30 sec Row (calories)
• 90 sec Rest
• 30 sec Clean & Jerk 115/75#
• 90 sec Rest
• 30 sec SkiErg (calories)
• 90 sec Rest

Goal: 200.

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 Corpse Pose

Warm-up
• 300 m Row

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

Conditioning (part 1)
10 rounds for time:
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”

Goal: 14 min.

Rest 5 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 30 AbMat Sit-ups
• 13 Deadlifts 135/95#
• 30 Wall Balls 20/14#

Goal: 9 min.

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 200 Single Unders

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

4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

Weightlifting
Hang Power Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM HPS

Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM Snatch

Overhead Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM OHS

10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Recommended weight is 70% 1RM C&J.

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

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
• 20 cal Air Bike

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

For the next 18 weeks, the strength portion will be based on Wendler’s 5/3/1 program mixed with strength EMOMs. This is week 1, day 1 of this cycle.

Strength
Week 1/18: 5/3/1

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up  

Recommended weight is 70% 1RM.

Rest 1-2 min between sets.

Back Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

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

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
• 400 m Run

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

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Conditioning (part 1)
18-15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
• Chest-to-bar Pull-ups

Goal: 8 min.

Rest 5 min between workouts.

Conditioning (part 2)
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 30 Double Unders
• Max Row (calories)
1 min:
• Rest

Goal: 100.

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:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks

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

Strength
Week 16/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 14. Rest as needed between sets. Inverted Juggernaut Method Calculator

Rest 1-2 min between sets.

Conditioning
Alternating until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Goal: 18 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 Jumping Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
10 min AMRAP:
• 2 Power Cleans 135/95#
• 2 Bar Facing Burpees
• 4 Power Cleans 135/95#
• 4 Bar Facing Burpees
• 6 Power Cleans 135/95#
• 6 Bar Facing Burpees
…
Continue pattern until time is up. Goal: round of 12.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:
• Hang Power Snatch 65/45#
• Wall Balls 20/14#

Goal: 14 min.

Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped