Agreement and Release of Liability

In consideration of being allowed to participate in the activities and programs offered by AMRAP
Plus One, LLC, and to use its programs and training, in addition to the payment of any fee or
charge, I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One,
LLC and its consultants, officers, agents, and employees from any and all responsibility, liability,
cost and expenses, including injuries or damages, resulting from my participation in any
activities, or my use of any programs designed by AMRAP Plus One, LLC. I do also hereby
release AMRAP Plus One, LLC its consultants, officers, agents and employees from any
responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to
myself, or in any way arising out of or connected with my participation in any activities with
AMRAP Plus One.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of
equipment are a potentially hazardous activity. I also understand that fitness activities involve a
risk of injury and even death, and that I am voluntarily participating in these activities and using
equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly
assume and accept any and all risks of injury or death related to said fitness activities. In
addition, I certify that I am 18 years of age or older.

I do hereby further declare myself to be physically sound and suffering from no condition,
impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent
my participation or use of equipment or machinery except as hereinafter stated. I do hereby
acknowledge that AMRAP Plus One, LLC has recommended to me that I obtain a physician’s
approval for my participation in an exercise/fitness activity or in the use of exercise equipment
and machinery. I also acknowledge that AMRAP Plus One, LLC has recommended that I have
a yearly or more frequent physical examination and consultation with my physician as to
physical activity, exercise and use of exercise and training equipment so that I might have his/
her recommendations concerning these fitness activities and equipment use. I acknowledge
that I have either had a physical examination and been given my physician’s permission to
participate, or that I have decided to participate in activity and use of equipment, machinery,
and programs designed by AMRAP Plus One, LLC without the approval of my physician and do
hereby assume all responsibility for my participation and activities, and utilization of equipment
and machinery in my activities. AMRAP Plus One diet/training programs are
not meant to treat or manage any health condition. Always consult with your healthcare provider
prior to adjusting your current style of eating or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and
health insurance policy. With my purchase of the AMRAP Plus One Training Programs or any
other template purchase, I understand that I am not purchasing individual consultation services,
and I neither expect nor presume any requirement on the part of the AMRAP Plus One, LLC
staff to answer specific, direct questions about the templates nor their modification procedures. I
understand that by purchasing any of AMRAP Plus One Training Programs I am bound to this
entire agreement. I also agree that the templates are not a guaranteed guide to results of any
sort and agree not to hold AMRAP Plus One, LLC staff liable for any outcomes or a lack thereof.
Kawika Henderson AKA @RoboHerculeRx

https://www.facebook.com/RoboHendy

https://www.instagram.com/roboherculesrx/

https://twitter.com/KawikaHenderson

https://www.instagram.com/goldentitancf/
Barbell Empire Programming
The Empire incorporates the fundamentals of Power
Lifting, Olympic Lifting, Strong Man, Gymnastics and Functional-
Fitness training to fortify greatness. Our new power and
conditioning cycle begins! Prepare for greatness! Getting better
and stronger everyday!
In the Barbell Empire: Empire WOD we focus on
incorporating all fitness disciplines in order to be a TRUE Hybrid
Athlete. This includes our variation of Hatha/Yin yoga as our
Barbell Empire Dynamic Yoga Warm up which is generally a 20
min mobilization before getting into our daily workout. Please
contact Kawika Henderson through the links provided for more
information.
There are over 12 weeks and and 70 days of instruction
inside this program, many of these days are considered 2 a
days. Feel free to split workouts up throughout the day
preferably in a AM and PM session. Do not move onto the next
workout for the week without completing the last workout.
To split up workload try to do as follows:
AM: All strength and conditioning plus 1st metcon.
PM: 2nd metcon and accessory work.
Week 1
1.
Strength:
15-20mins to establish 10rep Back Squat MFD (Max For the
Day)
Coaches notes:
Over exaggerate breathing using hydraulics breathing method.
Big deep open mouth inhale on the way down while keeping
core tight, immediately out of the bottom push hips forward
and exhale to finish the lift.
StrengthCon:
EMOM10 -
(ODD):
3 Goodmorning
*add weight when possible no maxing out technique
(EVEN):
3 kneeling Squat jumps
Skill practice:
5-10mins
Triple under Practice
MetCon:
For time -
1000m Row
30 Box jump overs 24/20"
30 GHD Sit ups
500m Row
20 Box jump overs 24/20"
20 Toes to Bar
250m Row
10 Box jump Overs 24/20"
30 GHD Situps
AMRAP6:
12 Barbell reverse lunges (in place) 75/55lbs
80 Double unders
2.
Strength:
15-20mins Power Clean and Jerk MFD
Coaches Notes:
In the Power Clean keep your butt down as long as possible.
Remember the rule “back raises before butt raises.”
Aggressive contact and hard shrug up and back.
Jump and move your feet. Stomp your landing.
In the jerk always remember up and back
StrengthCon:
5x3 BTN Pushpress
*add moderate weight when possible NO MAXING
(Post Wod) Skill:
6 sets
20ft Hand Stand Walk
2 Rope climb
MetCon:
For Time (3 Rounds) -
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
3.
Active Recovery:
All work at a low pace today 80-85%
Spend additional time Rolling out and stretching today.
Stay hydrated and eat well
Strength:
15-20mins establish 2 rep Bench Press MFD
StrengthCon:
EMOM12 -
Floor Press (1x3)
3 Rep Floor Press
*Add weight when possible, this is NOT A MAX
** Same principle as Benchpress
***over exagerate breathing
MetCon:
5 sets -
3 mins Assault bike at 250 watts
20 Mountain climbers (each leg)
15 Burpees
Rest 3mins in between sets
4.
Strength:
15-20mins to establish 2 rep Front Squat MFD ( Max for the
Day)
Coaches notes:
*shrug the bar up and forward to relieve pressure on lungs and
breathing
**overexaggerate breathing in every repetition
***Tight core big deep breath on the way down, hips forward
and exhale on the way up
StrengthCon:
EMOM8 -
3 TnG PowerCleans @65%
Metcon:
For Time -
30-20-10
Ski Erg
Wall Balls
Toes to bar/ knee raises or Sit ups
Rx+= 21-15-9
MetCon:
AMRAP6 -
Squat clean Thrusters @155lb/105llb
Accessory:
NONE
5.
Strength:
15-20 mins to establish 1 rep Sumo Dead Lift
Coaches notes:
Use hydraulic breathing method. Big deep breath before the
pull. Drop your butt and pull! Keep butt down as long as
possible. As soon as the bar reaches the bottom of the knee
violently squeeze your butt and exhale to finish the lift.
Skill:
EMOM10 -
(Odd):
"Stack the Pancakes" deficit Hand Stand Push Ups
*Add plate height each round( Men use 25lb plates/ women
use 10lbs plates)
(Even):
6-8 Straight leg RDL (Deadlifts that do not touch the
Ground)
*Men use 185-225/ women 105-125
6.
StrengthCon:
Tabata Empire Banded marches and Squats x2
2 Tabata sets -
20secs ON/ 10secs OFF
*Using heavy resistance band
**Each around Alternate from MAX Banded marches per leg to
MAX Banded Squats holding KB in Front 50/35
MetCon:
AMRAP16 ( Chipper) -
400m Run
30 Deadlifts 275-315/155-175
400m Run
30 Overhead Squats 95-135/65-85
400m Run
30 Pull-ups
400m Run
30 HSPUS
Accessory work:
3x10 Goodmornings
3x10 Bullet proof shoulders
3x10 Bent over DB/plate flys
3x10 narrow stance BackSquat@135lb (feet touching)
7.
30 mins Dynamic Yoga.
Low pace Outdoor Activities:
Swim, Hike or Workout Make-up from the week. (Optional Full
REST Day)

8.
30 mins Dynamic Yoga and Complete REST
Week 2
9.
15-20mins to establish Back Squat sets 3x5 @last weeks 10rep
MAX
StrengthCon:
EMOM8 -
1 Pause Backsquat @65-70%
Skill:
5mins -
2 Fer 1 Wall Ball Practice
5 sets -
200m Run
40 ft HandStand Walk
MetCon:
TABATA -
8sets 20secs ON/ 10secs OFF -
Deadlifts @155/105
2min REST
Double Unders -
2min REST
Push Press @155/105
2min REST
Ski Erg Cals
(Optional):
800m sled walk 55lb/35lb
Accessory:
4x10 Goodmornings
4x10 Straight leg RDLs
10.
Strength:
15-20mins to establish 3rep Rack Split Jerk MFD (Max for the
Day)
StrengthCon:
1 Push Press from rack every 30 secs for 6 mins
*add weight when possible
SkillCon:
3x10 Russian Dips from box
MetCon:
5sets (Not for time) -
3 ring Muscle Ups – (Scale if needed)
(R)80ft Single arm KB OH carry 70/50,
3 Ring Muscle Ups – (Scale if needed)
(L) 80ft Single arm KB OH carry
MetCon:
AMRAP9 -
50 Bar Facing Burpees
30 Thrusters 95/65
10 Bar Muscle ups
Accessory Work:
3 x 10 Bullet Proof Shoulders (Alternate between snatch grip
BTN press and Snatch grip front press)
3 x 10 bent over lateral raises
3 x 10 heavy DB shrugs
3 x 20 GHD Sit ups
11.
Active Recovery:
Spend additional time rolling out and stretching today. Stay
hydrated and eat well
Conditioning at 85% Pace
Strength:
15 mins to Establish 2Rep Floor Press
StrengthCon:
EMOM10 -
(ODD): 8 wide grip bench press (slow and controlled) 135/95
(EVEN): 6-8 Ring dips (slow and controlled)
3sets -
6 mins MAX Cal ski erg
6 mins accumulative plank hold
10 sit ups with every break
12.
Strength:
15-20 mins to establish Bottom to Bottom Front Squat
StrengthCon:
1 Full Clean every 30 secs for 7mins @70%
MetCon:
Survival Workout -
0-10mins
(Odd): 10-15 Assault Bike Cals
(Even): 10 HSPUs
10-16mins
(Odd) Clean and Jerk 135/95 - 6 Reps
(Even) Toes to bar - 8 Reps
16-24mins
AMRAP8 -
30 ALT Pistols
30 Box jump overs 24/20
30 Push ups
13.
Strength:
15-20 mins to establish Power Snatch MFD (Max for the Day)
StrengthCon:
EMOM8 -
Snatch Grip Hi-Pulls
*add weight when possible
StrenthCon:
EMOM6 -
3 TnG Snatch @60%
MetCon:
4 Rounds
400m Run
4 HSPU
8 C2Bar Pull ups
12 GHD sit ups
Accessory work:
3x10 Bullet proof shoulders (Alternate between snatch grip BTN
press and Snatch grip front press)
3x10 bent over lateral raises
3x10 heavy DB shrugs
3x10 Skull Crushers light DB (tricep ext)
14.
30mins Dynamic Yoga.
Low pace Outdoor Activities:
Swim, Hike or Workout Make-up from the week. (Optional Full
REST Day)

15.
30mins Dynamic Yoga and Compete REST
Week3
16.
Strength:
15-20 mins to establish 2 rep Front Squat MFD (Max for the
Day)
StrengthCon:
EMOM8 -
3-5 Thrusters from rack @165-185/105-115
Skill:
3 sets -
MAX unbroken Kipping HSPUs
30sec L-sit from Hang
12 Kipping toes to rings
MetCon:
For Time -
100 DB thrusters 50/35
*top of every minute perform 3 burpees, Starting on the DB
thrusters
Accessory:
3x10 with light DB (single arm press and overhead squat)
3x15 BTN snatch grip presses
3x10 Ring pushups
17.
Strength:
15-20mins to Establish Backsquat sets 6x5 at 10rep MAX weight
(perform box squat at slightly above parallel)
Conditioning:
For time -
1 Mile-Run
Conditioning:
6 sets Not for time -
200m sled walk 55/35 + 50 double unders
MetCon:
For time -
Rope Climb 6-4-2-1
Deadlifts 12-10-8-6 @225/155
* 10 Cal Ski in between sets
Accessory work:
5x5 Strict pullups
5x10 weighted back extensions
5x10 bulgarian split squats w/ KBs
Active Recovery Low Pace
Spend additional time Rolling out and stretching today. Stay
hydrated and Eat well
18.
Strength:
15-20mins to establish BenchPress sets 5x2 @80-85%
MetCon:
5-4-3-2-1 Ski Erg Minutes
2mins Rest in between
Core:
6 mins -
Accumulative Plank Hold
Every break perform 10 Abmat Situps
19.
Strength:
15-20mins to establish Low Hang Clean MFD (Max For the Day)
StrengthCon:
EMOM8
3 TnG PowerCleans @70% of PC + 5 Burpees
Skill: 5-10mins Triple Under Practice
MetCon:
For time
2 Rounds
20 Cal
30 Alt Pistols
50 allballs 20/14
Accessory work:
3x10 Barbell shurgs
20.
Strength:
15-20 mins to establish 5 Rep OHS MFD (Max For the Day) from
rack
StrengthCon:
Every 30 secs for 5mins
1 full Snatch @65-70%
Strength:
5x2 Strict Press @65%
MetCon:
For Time -
15-12-9-6-3
Cal Row
GHD Situps
MetCon:
AMRAP14
50 HSPUs
40 Chest to Bar Pullups
30 PushPress @115/85
20 front rack walking lunges
10 Bar facing burpees
Accessory:
4x10 Bullet proof shoulders
4x10 light DB bent over flys
4x12 Back extension
21.
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

22.
Sunday:
30mins Dynamic Yoga and Compete REST
Week 4
23.
Strength:
15-20 mins to establish MAX full clean MFD (Max for the Day)
Coaches notes:
Always Remember Back raises before butt raises. Keep your
butt down as long as possible to maintain your jump position.
Make Aggressive contact and shrug up and back. Use the
hardest shrug of your life.
StrengthCon:
4x2 Power Clean from High blocks @65-70%
24.
Strength:
3x2 Clean Shrugs @Max Clean weight
MetCon:
EMOM16
(ODD): Alternate 5-6 Clusters @135/95 and 10-15 Wallballs
20/14
(EVEN):10-12 Bike Cals
MetCon:
For Time -
3 Rounds
25 Cal Row
15 Ring Dips
10 SDHP@135/95
25.
Strength:
15-20mins to Establish 2 rep Power Snatch MFD(Max for the
Day)
Coaches notes:
Jump and Landing= Start feet together in a good Jumping
Stance( similar to a MAX box jump) Row the Barbell into your
power position or contact zone for aggressive contact.
Remember Elbows up! Land wide in a good power stance.
StrengthSkill:
5-10 minutes of DB full Snatch technique
*Start light then increase weight with 6 successful attempt on
both arms
MetCon:
Death By Overhead Squat
1 OHS @95/65lbs
*increase reps with the amount of minutes, remainder of the
minute slow down your breathing early
MetCon:
For Time -
10 Bar muscle up
100ft (Right Arm)Single DB OH walking lunge @50/35
10 Ring Muscle up
100ft (Right Arm)Single DB OH walking lunge @50/35
5 Rope Climbs
Accessory:
5x5 Strictpullups
5x10 Bullet proof shoulders
5X10 Back extension or Goodmornings (light)
26.
Active Recovery at a low pace
Spend additional time Rolling out and stretching today. Stay
hydrated and eat well
StrengthCon:
Not for time -
10-9-8-7-6-5-4-3-2-1
BenchPress @135/95
Toes to bar/ Hanging Knee raises
3 Rounds -
40secs ON 20sec OFF
MAX Flutter kicks
MAX L-sit hold from hang
40sec (L) side plank
40sec (R) side plank
1 min REST
27.
Strength:
15-20mins establish 2 rep Power Clean MFD (Not Touch N Go)
Strength:
4x2 Jerk from Rack
StrengthCon:
Front Squat ladder from rack
10@135/95
8 @155-185/95-115
6@185-225/125-155
4@235-275/155-175
2@275-305/175-205
MetCon:
For Time -
80ft front rack walking lunges 95-135/65-95
15 burpee Ring Muscle ups/ burpee chest to bar
80ft front rack walking lunges 95-135/65-95
MetCon:
AMRAP8 -
Ascending ladder
Powercleans by 1s
Ring Dips by 2s
28.
Strength:
15-20mins to Establish 2 Rep Sumo DL MFD (Max for the Day)
Strength:
4x6 Conventional RDLs (No return to the ground, mid-shin back
up)
*do not exceed 45% of your Convientional DL MAX
MetCon:
AMRAP10 -
40ft Handstand walk
7 Deadlifts at 315
20 Double Unders
MetCon:
AMRAP8
100m Run
10 HSPUs
8 Toes to bar
Accessory:
5x10 weighted back extensions
5x15 single arm heavy resistance band tricep extensions
29.
Saturday:
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

30.
Sunday:
30mins Dynamic Yoga and Compete REST
Week 5
31.
Strength:
15-20mins to establish Clean and Jerk MFD (Max for the Day)
Strength:
4x2 Rack Jerks @70%
SkillCon:
EMOM10
(ODD): Triple Under practice or 40 Double Unders
(EVEN): 5 strict Chest to Bar pullups
Conditioning:
5 sets 500m row, REST 90secs in between sets
MetCon:
For Time
21-15-9
GHD situps
Strict HSPUS/kipping
Powercleans @155/105lbs
Accessory:
5x15 Heavy DB shrugs
5x10 Bullet proof shoulders
5x10 GHD Sit ups
32.
Strength:
15-20mins to establish 7 rep Backsquat MFD(Max for the Day)
Strength:
5x5 Heavy KB/DB reverse lunges per leg
StrengthCon:
EMOM8
5 RDL@185/125(no touch ground Deadlifts) + 6 box jump over
24/20”
MetCon:
ASFAST (As Fast As Possible) -
4sets
10 Deadlifts @225/155
10 Bar Facing Burpees
20 KB swings @70/53
REST 3mins
33.
Active Recovery
Spend additional time Rolling out and stretching today. Stay
hydrated and Eat well
Strength:
15-20mins establish 3rep Bench Press
For time:
3x800m Run @85% Pace
6 sets
1MIN Ski Erg/Row MAX distance
1Min Plank hold from elbows
*Alternate to (left-side) Plank from elbow and (right-side) Plank
from elbows
Accessory:
5x10 weighted back extensions
34.
Strength:
15-20mins establish 7rep Front Squat from Floor MFD (Max for
the Day)
StrengthCon:
3-4mins Tabata Empire Banded Marches (Heavy resistance
band)
(20sec ON/10sec OFF)
*alternate between banded marches (Not holding KB) and
banded Squats(holding KB @50-70lb/35-50lb)
Conditioning:
2 sets -
10mins Bike maintaining 250watt pace
Rest 2mins in between sets
Metcon:
For time -
3 Rounds
20 Alt pistols
20 DB Snatch @50/35
20 Wallballs 20/14
7 Ring Muscle ups
Accessory:
5x5 weighted pistols per leg
5x5 strict chest to bar pullup
35.
Strength:
15-20mins to establish 3 Rep OHS from Rack MFD (Max for the
Day)
Strength Complex:
EMOM8 -
1Muscle Snatch + 1 OHS
*Add weight when possible, technique only. THIS NOT A MAX
Skill:
Every 90secs for 6mins perform
1 Rope Climb and 1 Legless Rope Climb
MetCon:
For Time -
2 Rounds
400m Run
60 ft Sled Push with 4(45lb plates)/2-3(45lb plates)
20 Toes to Bar
10 OHS @185/125lbs
Accessory work:
5x12 bullet proof shoulders
5x5 single arm DB OHS (slow and steady)
5x15 lateral grip Ring row hi-pulls
36.
30 mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

37.
30 mins Dynamic Yoga and Compete REST
Week 6
38.
Strength:
15-20mins to establish Full Snatch MFD(Max for the Day)
Strength Complex:
Every 90secs for 9mins
*Add light weight when possible, this is TECHNIQUE ONLY, THIS
IS NOT A MAX, NO MISSES
MetCon:
4 sets
40ft Seated Sled pull + narrower Snatch grip OH Lunges (4
lunges per leg) @155/105
*Sled Pull add weight when possible
MetCon:
AMRAP (As Many Rounds As Possible) in 8mins
8 Power Snatches @95/65
10 Wallballs 20/14
Accessory:
5x5 snatch grip sots press (light barbell)
5x15 bent over reverse flys (light dumbbells)
39.
StrengthCon:
EMOM16 -
(ODD): 2 Back Squats @7rep weight
(Even): 3 Box jumps
*Add height when possible in the box jump
Conditioning:
5 sets -
200m Run
200m seld drag 55/45lb
50 double unders
MetCon:
AMRAP10 -
Ascending ladder by 1’s
Starting at
5 Chest to Bar pullups
5 Cal Ski
5 Deadlifts @135/95
Accessory work:
5x10 good mornings
5x10 GHD sit ups
40.
Active Recovery - MIDWEEK: WIN THE DAY
Spend additional time Rolling out and stretching today. Stay
hydrated and eat well
Strength:
15 mins to Establish 1 rep Strict Press MFD (Max for the Day)
Coaches Notes:
Be very aggressive with the lift, Big deep breath before taking
the bar off the rack. Get your feet placement and immediately
press. Press up and back. Slowly Exhale to finish the lift, do not
hold your breath the entire press. The exhale should sound
more like a grunt or yell to know that you are engaging the core
and slowly regulating the air out.
Not For Time -
800m Run @85% pace into
5 sets Bike 90sec ON/ 60secs OFF MAX Calories @85% pace
*focus on breathing
41.
Strength:
15-20 mins to establish 3 Rep Sumo DL MFD (Max for the Day)
Skill:
6 sets -
3-5 Ring Muscle up + 10 back extension
AMRAP18 (As Many Reps As Possible) in 18mins
300m Row
10 HSPUS (weighted vest optional)
*Do not use weight vest you have cannot perform 80HSPUS in a
workout
Accessory work:
4x6 Heavy KB reverse lunges each leg
42.
Strength:
15-20 mins to establish 1Rep Front Squat MFD (Max for the
Day)
StrengthCon:
Every 90 secs for 6 mins
2 Power Clean and jerk @70-75%
Skill: 5-10mins triple under practice
*stretch and warm up Achilles very well before practice
MetCon:
AMRAP12 -
5 Toes to bar
7 Ring Dips/ Box dips (slow and controlled)
30 Double Unders
Accessory work:
5x10 Heavy Barbell bent over rows *use straps if available
5x15 Heavy KB/DB shrugs
5x10 Bullet proof shoulders
43.
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

44.
30 mins Dynamic Yoga and Compete REST
Week 7
45.
Strength:
15-20 mins to establish 3 Rep Power Snatch MFD ( Max for the
Day)
*Does not have to be TnG, Stop and reset is okay
StrengthCon:
EMOM8 -
1 Pause OHS from rack @70-75%
MetCon:
For time -
30 burpee Ring Muscle ups
MetCon:
For time -
3 Rounds
80ft HSW
6 CnJ @205-225/125-135lbs
18 Chest to bar pullups
46.
Strength:
15-20 mins to establish 2 Rep Hang Power Clean MFD (Max for
the Day)
StrengthCon:
EMOM8 -
1 Full Clean @80% from high blocks
MetCon:
For Time w/ 20 Min Time Cap -
1 Mile-Run
50 Front Squats @135/95
80 GHD situps
150 Double Unders
50 SDHP @135/95
80 Box jump overs
47.
Active Recovery: (MID-WEEK WIN THE DAY)
Spend additional time rolling out and stretching today. Stay
hydrated and eat well
Strength:
15-20mins to establish Bench Press Sets
5x3
*add weight when possible, DO NOT GO FOR A MAX. Moderate
working weights
MetCon:
Not for time @80-85% pace
5-4-3-2-1 minutes on Skierg for Calories
1min REST in between each set
48.
StrengthCon:
Front Squat Ladder (descending then ascending)
135/95lbsX10
185/125lbsX8
225/155lbsX6
225-275/165X4
225/155lbsX6
185/125lbsX8
135/95lbsX10
StrengthCon:
5 sets -
Narrow Snatch grip OH walking lunges from Ground
4 lunges per leg
*Moderate weight, not heavy nor a Max. This is Technique
work
MetCon:
For Time -
40 wallballs 20/14
14 Bar Muscle ups
40 wallballs 20/14
12 bar muscle up
40 wallballs 20/14
10 Bar muscle up
Accessory work:
NONE
49.
Strength:
15-20 mins to establish 5 Rep Conventional DL MFD (Max for
the Day)
Skill:
5 mins practice Ring HSPUS
MetCon:
For Time -
The DIANES (The Empire’s Version of the CrossFit BenchMark
“Diane”)
21-15-9
Deadlifts @225/155
Strict HSPUS
Immediately into
21-15-9
Deadlifts
Kipping HSPUS
Metcon:
AMRAP8 -
200m Ski
10 Plate Ground to O/H @55/35
Accessory work:
4x10 Good mornings
4x10 GHD situps
4x10 bullet proof shoulders
50.
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

51.
30mins Dynamic Yoga and Compete REST
Week 8
52.
Strength:
15-20 mins to Establish 5 Rep Front Squat from floor
StrengthCon:
EMOM8 -
3 TnG PowerCleans
1st 2mins @165/115lbs
2nd2mins @185/125lbs
3rd2mins @225/155lbs
4th2mins @255/165-175lbs
MetCon:
For Time-w/14min Time Cap
3 rounds
7 Cleans @205
14 HSPUs
21 bar facing burpees
53.
Strength:
15-20 mins to establish 2 Rep OHS from rack MFD (Max for the
Day)
StrengthCon:
EMOM6 -
(ODD):2 Full Snatch @70%
(EVEN): 1 Ropeclimb
MetCon:
For Time -
6-9-12-9-6
Box jump overs 24/20’
OHS @165/105
Toes to Rings
Accessory work:
5x6 Strict Chest to Bar pullups
5x10 GHD Situps
54.
Active Recovery: (MID-WEEK WIN THE DAY)
Spend additional time Rolling out and stretching today. Stay
hydrated and Eat well
5 Sets 1K Row
90secs REST in between sets
55.
Strength:
15-20 mins to establish 2 Rep Jerk MFD (Max for the Day)
StrengthCon:
EMOM10 -
From Rack
1 Front Squat + 1 Split Jerk
Skill:
4 sets -
20 Bike Cals ASFAST (As Fast As Possible) + Max Unrbroken
Chest to Bars
REST 3mins in between sets
MetCon:
For Time -
CrossFit Benchmark “Elizabeth”
21-15-9
PowerCleans@135/95
Ring Dips
Immediately into
15-12-9
Wallballs 20/14
Strict pullups
Accessory:
NONE
56.
Strength:
15-20 mins to establish 3 Rep Back Squat MFD (Max For the
Day)
Conditioning:
10 sets
Sled Push Sprint
(Sled Push 40ft immediately into a 40m sprint) then walk back
*add weight when possible every other set
MetCon:
For Time -
21-18-15-12-9
Cal Row
Box jumps
MetCon:
AMRAP6 -
12 air squats
10 Mountain climbers
8 KB swings 70/50
Accessory work:
5x5 reverse lunges per leg heavy KB/DB
5x10 weight back extensions
5x10 Single arm bent over rows heavy DB/KB
57.
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

58.
30mins Dynamic Yoga and Compete REST
Week 9
59.
Strength:
15-20 mins to establish 2 rep Pause Push Press MFD (Max for
the Day)
Coaches notes:
Treat like a standing bench press. Use more leg drive to help
your upper body. Bar path is up and back.
Skill:
5-10 minutes Bar Muscle Complex (2 Hips to bar + 2 bar Muscle
up
Conditioning:
Can be perform prior to the workouts or after depending on
schedule.
5 sets -
1000m Ski erg 90sec REST in between sets
MetCon:
For Time -
40’ HSW
10 Deadlifts @315/205
8 Chest to Bar pullups
80’ HSW
12 Deadlifts @315/205
12 Chest to Bar pullups
120’ HSW
14 Deadlifts @315/205
16 Chest to Bar pullups
Accessory work:
3x10 Bent over reverse flys
3x10 Bullet proof shoulders
3x10 light isolated DB bicep curls each arm
60.
Strength:
15-20 mins to establish Front Squat sets 5x3 @85%
Strength Skill:
EMOM8 -
4 Front Rack Reverse lunges from rack
*moderate weight, do not struggle
Metcon:
CrossFit Benchmark “Karen”
150 Wallballs 20/14
*3-5 Toes to Bar on the top of each minute
Accessory work:
3x15 GHD Situps
3x10 Heavy Barbell Shrugs
61.
Active Recovery
*Stay hydrated, Spend additional time in stretches and rolling
out. Eat well
Strength:
NONE
Conditioning:
Rowing intervals
1MIN ON/ 1MIN Rest
Row 280-300m within 1 minute then REST the next minute
Continue to perform this until you can no longer finish the Row
under a minute
62.
Strength:
15-20 mins to establish Jerk Complex MFD (Max for the Day)
Hang Clean and Jerk + Full Clean and Jerk
StrengthSkill:
5 sets -
4 Alt Overhead walking lunges from floor
*Do not exceed 65% of 1rep CJ Max
MetCon:
AMRAP19 -
1000m Run
10 Clean and Jerks @135/95
800m bike
10 Clean and Jerks @135/95
600m Run
10 Clean and Jerks @135/95
400m bike
25 Bar Facing burpees
200m Run
MAX Bar facing burpees
63.
Strength:
15-20 mins to establish Power Snatch Complex MFD (Max for
the Day)
2 Chinese Hi-Pull + 1 Power Snatch
Strength Skill:
5x2 sets -
Straight Leg Snatch Grip Deadlifts @110% Full Snatch
MetCon:
For Time -
30-20-10-5
Cal Row
Power Snatch @75/55
Wallballs
Core:
5 Rounds -
12 weighted back extension
8 Toes to Rings
Accessory work:
5x12 reverse flys
5x5 strict pullups
64.
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

65.
30mins Dynamic Yoga and Compete REST
Week 10
66.
Strength:
15-20 mins to establish OHS complex from rack MFD (Max for
the Day)
1 BackSquat Thruster + OHS
StrengthCON:
EMOM8 -
1st 2mins 3 TnG Full Snatches @50
2nd 2mins 3 TnG Full Snatches @60
3rd and 4th 2mins 3 TnG Full Snatches @70
Conditioning:
Can be perform prior to the workouts or after depending on
schedule)
3 Sets -
8 min assault bike at steady 250 watts REST 90secs in between
sets
MetCon:
For time
3 Rounds
15 OHS @95/65
15 Toes to bar
REST 90 Secs
5 Rounds
10 Alt KB snatches @50/35
10 Burpees
67.
StrengthCon:
EMOM12 -
2 Full Clean + 2 kneeling squat jumps
*slow Build to a moderately Heavy Full Clean 2rep Zero misses
Strength: 5 sets
2 Low Hang Power Clean and Pushpress @70%
Metcon:
For Time (16 min time cap) -
3 Rounds: 60 Double unders, 15 wallballs, 15 Cal Row
2 Rounds: 50 Double unders, 30 wallballs, 15 Cal row
1 Round: 40 Double Unders, 45 wallballs, 15 Cal Row
Accessory:
3x10 seated good mornings (light barbell) –slow and controlled
movement
68.
Active Recovery: *Stay hydrated, Spend additional time in
stretches and rolling out. Eat well
Strength:
15 mins to establish 10 rep Bench Press MFD ( Max for the Day)
*Have a spotter at all times
Conditioning:
5 Sets -
200m Sprint + 200m jog cool down
Core work: 3 sets
20 mountain climbers
20 sec L-set hold from hang
20 (R)side crunches
20 (L)side crunches
20 abmat situps
Accessory work:
5x10 wide bench press
5x15 heavy resistance band tricep pull downs
69.
Strength:
15-20 mins to establish 3 rep Conventional Deadlift MFD (Max
for the Day)
StrengthCon:
Empire Banded Marches
3 sets
2x (20Banded Marches each leg, 20 Banded Squats holding
KB@53/35)
Rest as needed in between sets
MetCon:
AMRAP14 w/ weighted vest 20/10 -
200m ski erg
15 pushups
20 Airsquats
Accessory work:
3x12 Good mornings with light barbell (slow and controlled
movement)
3x10 Single leg RDLs with light KB/DB
70.
StrengthCon:
15-20mins to establish Split jerk sets
2x4@60%
1x3@70%
2x2@80
3x1@85-90%
StrengthCon:
5x3 Behind the Neck pushpress
Build to a moderate 3rep and perform 5 sets at that weight
Conditioning:
Can be perform prior to the workouts or after depending on
schedule
6 sets -
1MIN MAX bike Cals / 1MIN REST
Skill:
Deficit Handstand Pushups 5x6
*Add height when possible
MetCon:
For Time -
3 Rounds
10 PowerCleans @135/95
10 Chest to bar pullups
10 Shoulder to overhead
10 Toes to Bar
Accessory work:
5x10 bullet proof shoulders
5x10 lateral grip Ring row hi-pulls
5x10 single arm DB Skull crushers (light)
71.
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

72.
30mins Dynamic Yoga and Compete REST
Week 11
73.
Strength:
15-20 mins to establish 3 rep Front Squat from Floor MFD (max
for the day)
StrengthCon:
Bulgarian Split squats 5x4 per leg
*Holding moderate KB/DB weight

Skill:
EMOM8 -
8 Alt weighted Pistols
*increase weight when possible
MetCon:
AMRAP14 -
200m Run
5 weighted strict Pullups with Vest 20/10
30sec Accumulated Handstand hold
Core:
Tabata 8 rounds (20secs ON/10sec REST)
Max reps GHD Situps
74.
Strength:
15-20 mins to establish 3 rep Hang Snatch MFD (Max for the
day)
Strength:
EMOM8 -
Strict press
*add weight when possible no misses
SkillCon:
5-10 mins DB Full Snatch practice
MetCon:
AMRAP18 -
100m Farmers Carry KB or DB @70/50 per hand
10 KB or DB (Right) single arm OHS @70/50
300m Ski
10 KB or DB (Left) single arm OHS @70/50
Accessory work:
4x10 Barbell Hang snatch grip hi-pulls (light)
4x10 reverse flys
4x12 Sumo stance seated goodmornings (light barbell)
75.
Active Recovery
*Stay hydrated, Spend additional time in stretches and rolling
out. Eat well
Strength:
NONE
6 Rounds @80% pace -
200m Row
10 slamballs
200m run
8 Toes to Rings
76.
Strength:
15-20 mins to establish Backsquat sets
4x5 @7rep Backsquat MAX weight
StrengthCon:
Empire Banded marches
2 sets Tabata style
Alternate between MAX banded marches and MAX weighted
KB banded squats
REST 5mins in between tabatas sets
GymnastCon:
EMOM12 -
1stmin: 10 strict HSPUS
2ndmin: 5 Ring Muscle up
3rdmin: 10 HSPUS
4thmin: 5 bar muscle up
MetCon:
AMRAP8 -
Ascending ladder by 2’s
Chest to bar pullups
Burpee to 9/7’ target
(Conditioning- Can be perform prior to the workouts or after
depending on schedule)
5-4-3-2-1 Ski erg minutes for MAX Calories
77.
Strength:
15-20 mins to establish Power complex MFD (Max for the Day)
1 Power Clean + RDL (No touch ground Deadlift) +1 Low Hang
PowerClean
StrengthCon:
EMOM8 -
1min ON/ 1min REST
15 Cal Row ASFAST + MAX front Squats from floor @135
Skill:
5mins to practice 2Fer1 wallballs ( 2 squats to 1 throw)
*when bouncing out from the bottom position to initiate the
throw to target, quickly return to an air as ball leaves hands and
get ready to catch as you return back up
MetCon:
For Time -
CHIPPER
40’ HSW
25 GHD situps
15 Power Snatches @135/95

40’ HSW
20 GHD Situps
10 PowerSnatches @135/95
40’ HSW
15 GHD Situps
5 Power Snatches @135/95
78.
30mins Dynamic Yoga. Low pace Outdoor Activities: Swim, Hike
or Workout Make-up from the week. (Optional Full REST Day)

79.
30mins Dynamic Yoga and Compete REST
Week 12
80.
Strength:
15-20 mins to establish Clean and Jerk MFD (Max for the Day)
Conditioning -
Can be perform prior to the workouts or after depending on
schedule
1 mile Run @80% pace
SkillCon:
EMOM10 -
(ODD):
2 legless rope climbs
(Even):
10 Alt pistols
MetCon:
EMOM12 -
1st min:
1 Round of Cindy (5 pullups, 10 pushups, 15 airsquats)
2nd min:
15/12 Cal Row
3rd min:
Max C/J @135/95
Core:
5 sets -
10 weighted back extensions
10 GHD situps
Accessory work:
5x10 Bulletproof shoulders
81.
StrengthCon:
EMOM16 -
(ODD):
5 Sumo Deadlifts
*Add weight when possible, THIS IS NOT A MAX
(Even):
40ft Sled push
*Add weight when possible
MetCon:
AMRAP15 -
3 Deadlifts @225/155
9 KB swings 50/35
6 box jumps 24/20’
82.
Active Recovery
*Stay hydrated, Spend additional time in stretches and rolling
out. Eat well.
Strength:
15-20 mins to establish a 1 rep Bench Press MFD (Max for the
Day)
MetCon:
For Time @75-80% pace -
2k Bike
2k Row
Core:
For Time -
Accumulative 8min plank hold
83.
Strength:
15-20 mins to establish 2 rep Hang Snatch MFD (Max for the
Day)
StrengthCon:
EMOM8 -
From floor 3 OHS + 20 D/U
*Add weight when possible no misses, THIS IS TECHNIQUE, NOT
A MAX
AMRAP12 -
20 Power Snatch @75/55
10 HSPU
20 Toes to Bar
10 HSPU
84.
Strength:
15-20 mins to establish 10 rep Back Squat MFD (Max for the
Day)
StrengthCon:
5x6 heavy barbell goodmornings
*Add weight when possible
MetCon:
EMOM30 -
1st min:
20sec MAX Cal ski
2nd min:
20sec MAX 4” plate deficit pushups
3rd min:
20sec MAX chest to bar pullups
4th min:
200m Medball run 20/14
5th min:
Rest remainder of time coming back from run
Accesory work:
5x8 Strict Pullups
5x12 behind the neck strict presses
5x15 Heavy KB/DB shrugs

That’s it! You have completed the training! To see more of our
training click the link below! Thank you!

https://amrapplusone.com/collections/training-programs