The Professor Project

2 Sets: 10 Cossack Squats @2211 Tempo 10 Thoracic Rotations in bottom of squat (5 per Side) 10 Banded Face Pulls 10 Russian Kettlebell Swings

3 Sets - empty bar: 5 Hang Muscle Snatch 5 Snatch Grip Strict Press 5 Overhead Squat Rest 45-60 seconds between sets

2 Low Hang Snatch Pulls + 2 Low Hang Power Snatch + 2 Overhead Squats

3 x 6

Tall Landing Box Jumps

3 x 3

Snatch Pull + Low Hang Snatch + Overhead Squat

6 x 3 @ 70, 70, 75, 75, 80, 80 %

Front Squat

3 x 4 @ 80 %

Box Pistol Negatives

4 x 5

Dual Dumbbell Single Leg Romanian Deadlift

4 x 12

Side Plank Clamshells

4 x 12

2 Minute Pigeon Stretch per Side 2 Minute Seated Forward Fold 1 Minute Foam Rolling Lower Lat/Back per Side 1 Minute Foam Rolling Glutes per Side

10 Minutes @ Warm-up Pace: 10 Calorie Row 5 Goblet Squats @3011 Tempo 5 Push-up to Downward Dogs 5 Step Down Box Jumps Coach Notes: Move slowly through this. Get the heart rate up (140ish+ is a good target), respiratory rate up, and the body feeling warm. The first round might feel a bit slow and tight but it will get better as you move through the 10 minutes. Promise!

3 Sets: 10/8 Calorie Row 3-5 Thrusters - building to workout weight 1 Sandbag Clean to Shoulder Rest 45 seconds Coach Notes: Get all logistical issues resolved during these prep sets. Is your setup the most efficient it can be? Does your monitor have batteries..? Practice being aware of these details!

For Time: 21-15-9-6 Burpees to 12” Target - Last Chance Qualifier Standard Double Dumbbell Box Step Overs @ 50lb per Arm & 24” Box (male) / 35lb per Arm & 20” Box (female) Sandbag Bear Hug Squats @ 100lb (male) / 80lb (female) Coach Notes: There isn’t really anywhere to push the pace in this workout. Find a slightly uncomfortable pace on the burpees and aim to keep the rest of the workout unbroken, using the transitions to recover the breathing and knowing that the reps decrease each round.

3-4 Sets: 3-5 Strict Ring Dips @21X0 Tempo (add weight if needed to make this tough) Rest 20 seconds 10-15 Dumbbell Skull Crushers @31X1 Tempo Rest 20 seconds 20-30 second Back to Wall Handstand Hold Rest 90 seconds Coach Notes: This will create a big old pump in the triceps as you work through the 3-4 sets. Make the dips challenging for your ability level but keep the dumbbell weight on the skull crushers light to allow you to maintain the tempo across all 10-15 reps per set - this time under tension is key. If you aren’t feeling 100% comfortable being inverted with the tired triceps please scale back to a FLR hold and push down hard through the hands as if you were upside down.

1 Minute Lacrosse Ball Pec Smash per Side 1 Minute Lacrosse Ball Anterior Delt Smash per Side 1 Minute Lacrosse Ball Tricep Smash per Side 1 Minute Banded Lat Stretch per Side

2 Sets: 10 Cossack Squats @2211 Tempo 10 Thoracic Rotations in bottom of squat (5 per Side) 10 Banded Face Pulls 10 Russian Kettlebell Swings

3 Sets - empty bar: 5 Hang Muscle Snatch 5 Snatch Grip Strict Press 5 Overhead Squat Rest 45-60 seconds between sets

2 Low Hang Snatch Pulls + 2 Low Hang Power Snatch + 2 Overhead Squats

3 x 6

Tall Landing Box Jumps

3 x 3

Snatch Pull + Low Hang Snatch + Overhead Squat

6 x 3 @ 70, 70, 75, 75, 80, 80 %

Front Squat

3 x 4 @ 80 %

Box Pistol Negatives

4 x 5

Dual Dumbbell Single Leg Romanian Deadlift

4 x 12

Side Plank Clamshells

4 x 12

2 Minute Pigeon Stretch per Side 2 Minute Seated Forward Fold 1 Minute Foam Rolling Lower Lat/Back per Side 1 Minute Foam Rolling Glutes per Side

12 Minutes @ Warm-up Pace: 60 Single Unders 12 Opposite Shoulder Taps in FLR Position 12 Band Bent Over Rows 20 Second Side Plank per Side

12 Minute AMRAP: Accumulate 3 Minutes in FLR Hold Buy In + AMRAP Remaining Time: 12 Dumbbell Snatch - pick load 12 Hand Release Push-ups 12 Russian Swings - pick load 12 Reverse Lunges

Tall Kneeling Dumbbell Overhead Press

3 x 10

Double Dumbbell Bent Over Rows

3 x 10

Band Pull-Apart

3 x 20

1 Minute Foam Rolling Quads per Side 1 Minute Foam Rolling Glutes per Side 1 Minute Foam Rolling Hamstrings per Side

12 Minute EMOM: Minute 1: 40 second Row @75% Effort Minute 2: 40 second Ski Erg @75% Effort Minute 3: 40 second Echo Bike @75% Effort Minute 4: 20 second Row @90% Effort Minute 5: 20 second Ski Erg @90% Effort Minute 6: 20 second Echo Bike @90% Effort Coach Notes: Pssssst! Paying attention to your paces during this and how you feel at these paces is an amazing opportunity to move the needle forward over time. These details matter if you care about getting better! How are you breathing through? What are you doing during the break? What is the damper at? Stroke rate? Pace? Details matter!

3 Sets: 10 Banded Good Mornings @2111 Tempo 10 Goblet Squats @20X1 Tempo 10 Hollow Body Rocks Rest 45 seconds

Deadlift

5 x 5 @ 75 %

Wall Balls

5 x 12 @ 30 lb

21 Minute EMOM: Minute 1: 15/10 Calorie Row Minute 2: 12/9 Calorie Ski Erg Minute 3: 12/9 Calorie Echo Bike Coach Notes: Aim to complete the calories on each erg in 40 seconds or less. Scale the reps if needed to keep this as a 40:20 work to rest ratio throughout.

1 Minute Standing Calf Stretch Against Wall per Side 1 Minute Couch Stretch per Side 1 Minute Frog Stretch 1 Minute Banded Pec Stretch per Side 1 Minute Banded Lat Stretch per Side

12 Minute @ Warm-up Pace: 10/8 Calorie Echo Bike 12 Alternating Cossack Squats 10 Side Plank Rotations per Side 20 second Wall Sit March 20 second Elbow Plank Hold Coach Notes: Go slow here. As we’ve mentioned before, sometimes the first round of this warm-up feels like a bag of garbage. Stay moving at an easy pace and your body will come around!

10 Minute EMOM: 10 Second ALL OUT Bike *Easy spin remaining time each minute Coach Notes: Pay attention to a metric to track pace (RPM, Watts, etc) and the amount of calories completed in the 10 second window. This will give you some great insight for part B.

Echo Bike

@ 20

@ Zone 1 / 50-60% / Very Light / Active Recovery Effort 1 Minute Foam Rolling Glutes per Side 1 Minute Foam Rolling Hamstring per Side 1 Minute Pigeon Stretch per Side

12 Minute EMOM: Minute 1: 40 second Row @75% Effort Minute 2: 40 second Ski Erg @75% Effort Minute 3: 40 second Echo Bike @75% Effort Minute 4: 20 second Row @90% Effort Minute 5: 20 second Ski Erg @90% Effort Minute 6: 20 second Echo Bike @90% Effort Coach Notes: Pssssst! Paying attention to your paces during this and how you feel at these paces is an amazing opportunity to move the needle forward over time. These details matter if you care about getting better! How are you breathing through? What are you doing during the break? What is the damper at? Stroke rate? Pace? Details matter!

3 Sets: 10 Banded Good Mornings @2111 Tempo 10 Goblet Squats @20X1 Tempo 10 Hollow Body Rocks Rest 45 seconds

Deadlift

5 x 5 @ 75 %

Wall Balls

5 x 12 @ 30 lb

21 Minute EMOM: Minute 1: 15/10 Calorie Row Minute 2: 12/9 Calorie Ski Erg Minute 3: 12/9 Calorie Echo Bike Coach Notes: Aim to complete the calories on each erg in 40 seconds or less. Scale the reps if needed to keep this as a 40:20 work to rest ratio throughout.

1 Minute Standing Calf Stretch Against Wall per Side 1 Minute Couch Stretch per Side 1 Minute Frog Stretch 1 Minute Banded Pec Stretch per Side 1 Minute Banded Lat Stretch per Side

3 Sets: 5 Glute Airplanes per Side @2222 Tempo 5 Pistol Squat Negatives per Side - 3 second lowering 10 Banded Lateral Walks per Side 5 Push-up to Downward Dogs @11X3 Tempo

DB Power Snatch

5 x 12

Dumbbell Front Rack Curtesy Lunges

5 x 12

DB Front Squat

5 x 12

3 Sets: 15-20 Banded Good Mornings @2111 Tempo Rest 30 seconds 30 Second Feet Elevated Glute Bridge Hold Rest 30 seconds 30 Second Marching Wall Sit Rest 2 minutes

90 second Pigeon Stretch per Side 90 second Couch Stretch per Side 2 minute Seated Forward Fold

2 Sets: 10 Banded Face Pulls @11X2 Tempo 20 second FLR Hold 15 Banded Strict Press @30X1 Tempo 20 second Wall Sit Hold

2 Sets: 10 Single Arm Cuban Press per Arm 10 Side Plank Rotations per Side 3 Sets: 3 Strict Press + 3 Jerk Balance + 3 Presses in Split @empty bar Rest as needed

1 Strict Press + 2 Push Press + 3 Push Jerks

4 x 6

1 Push Jerk + 1 Split Jerk

70, 70, 75, 75, 80, 80

Clean Pull + Low Hang Clean Pull + Power Clean

75, 75, 80, 80, 83, 83, 83

5 Sets: 8-10 Double Dumbbell Floor Press @31X0 Tempo 3-5 Strict Handstand Push-ups + 15 second Back to Wall Handstand Hold 1 Minute Ski Erg* Rest 2 minutes Between Sets *Increase effort on ski erg each round

1 Minute Barbell Forearm Smash per Side 1 Minute Wrist Extension Stretch per Side 1 Minute Banded Lat Stretch per Side 1 Minute Lacrosse Ball Delt per Arm 1 Minute Lacrosse Ball Tricep per Arm

2 Sets: 10 Banded Face Pulls @11X2 Tempo 20 second FLR Hold 15 Banded Strict Press @30X1 Tempo 20 second Wall Sit Hold

2 Sets: 10 Single Arm Cuban Press per Arm 10 Side Plank Rotations per Side 3 Sets: 3 Strict Press + 3 Jerk Balance + 3 Presses in Split @empty bar Rest as needed

1 Strict Press + 2 Push Press + 3 Push Jerks

4 x 6

1 Push Jerk + 1 Split Jerk

70, 70, 75, 75, 80, 80

Clean Pull + Low Hang Clean Pull + Power Clean

75, 75, 80, 80, 83, 83, 83

5 Sets: 8-10 Double Dumbbell Floor Press @31X0 Tempo 3-5 Strict Handstand Push-ups + 15 second Back to Wall Handstand Hold 1 Minute Ski Erg* Rest 2 minutes Between Sets *Increase effort on ski erg each round

1 Minute Barbell Forearm Smash per Side 1 Minute Wrist Extension Stretch per Side 1 Minute Banded Lat Stretch per Side 1 Minute Lacrosse Ball Delt per Arm 1 Minute Lacrosse Ball Tricep per Arm

12 minutes @ warm-up pace: 12/9 Calorie Row 12 Alternating Box Step-ups 6 Push-up to Downward Dog 24 Double Unders

4 Sets: 90 second Row @Zone 1/Very Light Effort 90 second Row @Zone 3/Moderate Effort 30 second Row @Zone 4/Hard Effort Rest 90 seconds 90 second Echo Bike @Zone 1/Very Light Effort 90 second Echo Bike @Zone 3/Moderate Effort 30 second Echo Bike @Zone 4/Hard Effort Rest 90 seconds 90 second Ski Erg @Zone 1/Very Light Effort 90 second Ski Erg @Zone 3/Moderate Effort 30 second Ski Erg @Zone 4/Hard Effort Rest 90 seconds Coach Notes: Pay attention to and record the paces for each effort level on each machine. These paces will be very important to know moving forward in this block and for all workouts with a machine moving forward.

90 second Couch Stretch per Side 90 second Band Lat Stretch per Side 90 second Band Pec Stretch per Side

3 Sets - Increase Pace Each Set: 12 Reverse Lunges 12 Opposite Shoulder Taps in FLR Hold 12 Cossack Squats (6 per Leg) 12 Side Plank Rotations per Side Rest 1 Minute

4 Sets: 5 Minute AMRAP: 800m Run 20 Burpees to 6” Target AMRAP Double Unders Remaining Time Rest 3 Minutes Between Sets *restart the AMRAP each set

2 Minute Foam Roll Thoracic Extension 1 Minute Foam Rolling Lats per Side 1 Minute Pec Stretch Against Wall per Side

10 Minute EMOM: Minute 1: 20-30 second Back to Wall Handstand Hold Minute 2: 30-40 second Wall Sit Hold

American KB Swing

4 x 15

V-Ups

4 x 15

jumping air squat

4 x 15

Plank Hold

4 x 40

Sit-up

4 x 20

Wall Walks

4 x 0:30

2 Minute Puppy Dog Pose 1 Minute Scorpion Stretch per Side 1 Minute Bottom of Squat Hold

12 Minute @ Warm-up Pace: 10/8 Calorie Echo Bike 12 Alternating Cossack Squats 10 Side Plank Rotations per Side 20 second Wall Sit March 20 second Elbow Plank Hold 10 Minute EMOM: 10 Second ALL OUT Bike *Easy spin remaining time each minute

5 Sets; 1 Set Every 5 Minutes: 20/15 Calorie Echo Bike @ HARD Effort

Midline Accessory

3-4 Sets: 6-8 Dual Kettlebell Front Rack Squats @50X1 Tempo Rest 30 seconds 8-10 Side Plank Band Rows per Side @1112 Tempo Rest 30 seconds 8-12 Dumbbell Single Leg Hip Thrusts per Side @11X2 Tempo Rest 90 seconds

20 Minute Bike/Row/Ski/Run @ Zone 1 / 50-60% / Very Light / Active Recovery Effort 1 Minute Foam Rolling Glutes per Side 1 Minute Foam Rolling Hamstring per Side 1 Minute Pigeon Stretch per Side

3 Sets: 10 Single Arm Strict Press per Arm @21X1 Tempo 10 Samson Lunges (5 per Side) 10 Goblet Good Mornings 10 Jump Squats Rest 1 Minute

4 Sets: 12 Lateral Box Step-ups per Side @31X1 Tempo Rest 30 seconds 8 Front Foot Elevated Split Squats per Leg @2211 Tempo Rest 30 seconds 8 Rear Foot Elevated Dumbbell Romanian Deadlifts per Leg @3111 Tempo Rest 2 minutes

DB Hang Squat Clean

5 x 5

DB Push Press

5 x 5

DB Hang Squat Clean Thruster

5 x 5

90 second Pigeon Stretch per Side 90 second Couch Stretch per Side 90 second Groiner Stretch per Side

2 Sets: 10 Banded Good Mornings @2111 Tempo 5 Goblet Squats @3311 Tempo 2 Sets: 5 Dynamic Seated Box Jumps - landing tall on box 10 Single Kettlebell Sumo Deadlift High Pulls

3 Sets @Light Weight: 3 Hang Muscle Snatch + 3 Snatch Grip Behind the Neck Strict Press + 3 Overhead Squats with 3 second pause in the bottom Coach Notes: It is important to approach these warm-up sets with the intention of moving better every single rep. This is going to set the tone for the session!

Squat Snatch

2, 2, 1, 1, 1, 1, 1, 1 @ 75, 75, 80, 80, 85, 85, 85, 85 lb

3 Sets @Light Weight: 5 Hang Muscle Cleans + 5 Front Squats with 3 second pause in the bottom + 5 Push Press Coach Notes: It is important to approach these warm-up sets with the intention of moving better every single rep. This is going to set the tone for the session!

Clean & Jerk

2, 2, 1, 1, 1, 1, 1, 1 @ 75, 75, 80, 80, 85, 85, 85, 85 lb

3-4 Sets: 20-30 Second Dual Kettlebell Overhead Hold @ 24kg per Arm (male) / 16kg per Arm (female) Rest 30 seconds 12-15 Hanging Knee Raises @2110 Tempo Rest 30 seconds 3-5 Weighted Pistol Squats per Leg @31X1 Tempo - weight in goblet position Rest 2 minutes Coach Notes: Perfect practice! Create perfect positions and shapes. It never hurts to record yourself and watch it back to pick out where you can improve.

90 Second Hurdler Stretch per Side 90 Second Elevated Pigeon Stretch per Side 2 Minute Standing Straddle Hold

3 Sets: 12 Quadruped Opposite Shoulder Taps with 1 second hold (6 per Side) 12 Scap Pull-ups 12 Mountain Climbers 12 Beat Swings 12/9 Calorie Row Rest 45 Seconds Coach Notes: Set the tone for the session! Focus on perfect movement and positions. Start slow and gradually increase effort/pace on the rower each set.

20 Minute AMRAP: 5 Ring Muscle-ups 7 Hang Power Cleans @ 155lb (male) / 105lb (female) 9 Burpee Box Jump Overs @ 30” (male) / 24” (female) 12/9 Calorie Row Coach Notes: This is a pretty grip intensive AMRAP with a ton of hip extension as well. It is important to start conservative, especially if these are tough skills and weights for you. The barbell should be completed unbroken each round.

Midline Accessory

3-4 Sets: 6-8 Dual Kettlebell Front Rack Squats @50X1 Tempo Rest 30 seconds 8-10 Side Plank Band Rows per Side @1112 Tempo Rest 30 seconds 8-12 Dumbbell Single Leg Hip Thrusts per Side @11X2 Tempo Rest 90 seconds

1 Minute Banded Pec Stretch per Side 1 Minute Banded Tricep Stretch per Side 1 Minute Foam Rolling Thoracic Spine 1 Minute Seal Pose Hold

2 Sets: 10 Banded Good Mornings @2111 Tempo 5 Goblet Squats @3311 Tempo 2 Sets: 5 Dynamic Seated Box Jumps - landing tall on box 10 Single Kettlebell Sumo Deadlift High Pulls

3 Sets @Light Weight: 3 Hang Muscle Snatch + 3 Snatch Grip Behind the Neck Strict Press + 3 Overhead Squats with 3 second pause in the bottom Coach Notes: It is important to approach these warm-up sets with the intention of moving better every single rep. This is going to set the tone for the session!

Squat Snatch

2, 2, 1, 1, 1, 1, 1, 1 @ 75, 75, 80, 80, 85, 85, 85, 85 lb

3 Sets @Light Weight: 5 Hang Muscle Cleans + 5 Front Squats with 3 second pause in the bottom + 5 Push Press Coach Notes: It is important to approach these warm-up sets with the intention of moving better every single rep. This is going to set the tone for the session!

Clean & Jerk

2, 2, 1, 1, 1, 1, 1, 1 @ 75, 75, 80, 80, 85, 85, 85, 85 lb

3-4 Sets: 20-30 Second Dual Kettlebell Overhead Hold @ 24kg per Arm (male) / 16kg per Arm (female) Rest 30 seconds 12-15 Hanging Knee Raises @2110 Tempo Rest 30 seconds 3-5 Weighted Pistol Squats per Leg @31X1 Tempo - weight in goblet position Rest 2 minutes Coach Notes: Perfect practice! Create perfect positions and shapes. It never hurts to record yourself and watch it back to pick out where you can improve.

90 Second Hurdler Stretch per Side 90 Second Elevated Pigeon Stretch per Side 2 Minute Standing Straddle Hold

3 Sets: 10 Air Squats 10 Shoulder Taps in FLR 10 Banded Good Mornings 3 Sets - Increase Pace Each Set: 800m Run Rest 2 Minutes Between Sets

20 Minute AMRAP: 21 Air Squats 15 Push-ups 9 Double Dumbbell Sumo Deadlift High Pulls - pick load

2 Minute Foam Roll Thoracic Extension 1 Minute Foam Rolling Lats per Side 1 Minute Pec Stretch Against Wall per Side

3 Sets: 10/8 Calorie Bike 10 Hollow Rocks 20-30 second Glute Bridge Hold 12 Reverse Lunges Rest 1 minute between sets 3 Sets: 5 Goblet Squats @2121 Tempo 20 Second Hollow Hold 5 Single Leg Lateral Box Step-ups with 3-5 second lowering Rest 45 seconds Coach Notes: Focus on muscle activation through each movement. Wake everything up! We are about to squat heavy.

Back Squat

4 x 3 @ 80 %

Strict Press

@ 80 %

15 Minute AMRAP: 5 Strict Handstand Push-ups 25’ Handstand Walk 10 Deadlifts @ 185lb (male) / 125lb (female) 25’ Handstand Walk 15/10 Calorie Row Coach Notes: It will pay off to start very conservative on this AMRAP. Take your time in the transitions and be sure before you kick up to walk. The deadlifts can be done in singles or small sets.

90 second Banded Lat Stretch per Side 90 second Puppy Dog Pose 2 Minute Foam Roll Thoracic Spine and Lats

12 Minutes @ Warm-up Pace: 12/9 Calorie Row 8 Side Plank Rotations per Side 10 Alternating Tall Kneeling Dumbbell Overhead Press 12 Prisoner Air Squats

45-60 Minutes @Zone 2 / Light / 60-70% Effort: 20/15 Calorie Echo Bike 15 Russian Kettlebell Swings @ 24kg (male) / 16kg (female) 15 Toes to Rings 20/15 Calorie Row 100’ Farmers Carry @ 24kg (male) / 16kg (female) 4 Alternating Turkish Get-ups @ 24kg (male) / 16kg (female) 20/15 Calorie Ski Erg 100’ Walking Lunges - bodyweight only 2 Wall Walks

1 Minute Hurdler Stretch per Side 1 Minute Couch Stretch per Side 1 Minute Standing Calf Stretch Against Wall per Side 1 Minute Banded Hamstring Stretch per Side

3 Sets: 10/8 Calorie Bike 10 Hollow Rocks 20-30 second Glute Bridge Hold 12 Reverse Lunges Rest 1 minute between sets 3 Sets: 5 Goblet Squats @2121 Tempo 20 Second Hollow Hold 5 Single Leg Lateral Box Step-ups with 3-5 second lowering Rest 45 seconds Coach Notes: Focus on muscle activation through each movement. Wake everything up! We are about to squat heavy.

Back Squat

4 x 3 @ 80 %

Strict Press

@ 80 %

15 Minute AMRAP: 5 Strict Handstand Push-ups 25’ Handstand Walk 10 Deadlifts @ 185lb (male) / 125lb (female) 25’ Handstand Walk 15/10 Calorie Row Coach Notes: It will pay off to start very conservative on this AMRAP. Take your time in the transitions and be sure before you kick up to walk. The deadlifts can be done in singles or small sets.

90 second Banded Lat Stretch per Side 90 second Puppy Dog Pose 2 Minute Foam Roll Thoracic Spine and Lats