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100+ Barbell Workouts Vol. 2 is a continuation of the first classic! This e-book is packed
with soul crushing workout after soul crushing workout! The placement and rep scheme
of the barbell movements in this program are carefully placed to challenge the athlete’s
form, strength, and endurance on the barbell. Challenge a friend and see who is left
standing at the end of these workouts!

These are just SOME of the movements you will see in this program:

• Deadlifts
• Front/Back Squats
• Push Presses/Jerks
• Power/Hang Cleans
• Power/Hang Snatch
• Overhead Squats/Thrusters
• combinations of these movements...and many more.

Every WOD needs a Warm-Up! Grab a copy of another one of our best selling programs
“100+ Warm-Up Routines” CLICK HERE

*All weights are suggested - please adjust according to fitness level.

**Results may vary. Proper diet exercise is necessary to achieve the results you want. We are not doctors and
this is not to be taken as medical advice.
1.
Buy-in:
400m Run
Then...
4 min running clock:
15 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
Max Reps Back Squats #135/#95
Then...
Buy-out:
400m Run
*Repeat

2.
AMRAP12:
9 Deadlifts #135/#105
6 Hang Power Cleans
3 Shoulder to Overhead

3.
AMRAP12:
10 Hang Clean and Jerk #135/#95
8 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)

4.
4 Rounds for Time:
10 Push Press #115/#85
12 Overhead Lunges (alt sides)
30 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
10 Push Press
12 Overhead Lunges
30 Double Unders
* Rest 1 min in between rounds (if needed)

5.
16 min clock:
100m Run
1 Deadlift #185/#135
100m Run
2 Deadlifts
100m Run
3 Deadlifts
100m Run
4 Deadlifts
etc..
6.
For Time:
15 Barbell Man Makers #95/#65
30 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
12 Barbell Man Makers
24 Pull-Ups
9 Barbell Man Makers
18 Pull-Ups

7.
Death by Push-Up and Power Clean:
Min 1: 1 Push-Up / 1 Power Clean #115/#85
Min 2: 2 Push-Ups / 2 Power Cleans
Min 3: 3 Push-Ups / 3 Power Cleans
Min 4: 4 Push-Ups / 4 Power Cleans
Keep adding as you go...

8.
10 Rounds for Time:
7 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
7 Push Jerks #115/#85
7 Box Jump Overs (scale: Step Overs or Lunges)

9.
EMOM10:
5 Deadlifts #155/#125
2 Wall Walks (scale: 30 sec Handstand Hold)
(Both on Same Minute)

10.
For Time:
30 Barbell Hang Clean and Jerks #115/#85
30 Back Rack Lunges (alt)
20 Barbell Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Barbell Hang Clean and Jerks
10 Back Rack Lunges (alt)

11.
3 Rounds For Time:
8 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
12 Push Press #115/#85
12 Push-Ups
8 Hang Snatch
12.
6 Rounds for Time:
10 Toes 2 Bar (scale: Hanging Straight Knee Raises or V-Ups)
10 Front Rack Barbell Box Step Up #95/#75

13.
For Quality:
5 Box Jumps (scale: Box Step-Ups - Lunges x2)
10 Squat Cleans #135/#105
Rest 30 Seconds...
10 Box Jumps
10 Squat Cleans
Rest 30 Seconds...
15 Box Jumps
10 Squat Cleans
Rest 30 Seconds...
20 Box Jumps
10 Squat Cleans
Rest 30 Seconds...
25 Box Jumps
10 Squat Cleans

14.
EMOM20:
Min 1: 1 Wall Walk + 3 Jerks #135/#105 (from rack)
Min 2: 5 Back Squats + 6 Wallballs (scale: Medicine Ball Front Squat - DB Squats - Air Squats)

15.
AMRAP20:
12 Push Press #115/#85
8 Toes 2 Bar (scale: Hanging Straight Knee Raises or V-Ups)
24 Bodyweight Lunges (Alternating)

16.
AMRAP18:
7 Burpee Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
15 Thrusters #115/#85
17.
EMOM:
Min 1: 1 Hang Snatch + 5 Weighted Sit-Ups #115/#85 (use barbell or plate)
Min 2: 2 Hang Snatch + 5 Weighted Sit-Ups
Min 3: 3 Hang Snatch + 5 Weighted Sit-Ups
Min 4: 4 Hang Snatch + 5 Weighted Sit-Ups
Min 5: 5 Hang Snatch + 5 Weighted Sit-Ups
* Keep adding 1 rep of Hang Snatch every minute
(scale: AbMat sit-ups if you can’t keep up)

18.
5 Rounds for Time:
200m Run
16 Back Rack Step Ups #115/#85

19.
AMRAP3:
16 Box Jumps (scale: Box Step-Ups - Lunges x2)
6 Power Cleans #155/#125
4 X’s
* Rest 1 min in between AMRAPs

20.
3 Rounds for Time:
40 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
20 Full Snatch #95/#65
40 Double Unders
20 Thrusters #95/#65

21.
5 Rounds for Time:
200m Run
20 Push Press #115/#85
200m Run
15 Barbell Bent Over Rows

22.
E4MOM16 (Every 4th Minute for 16 min):
400m Run
20 Full Snatch #115/#85
23.
For Time:
15 Lunge Thrusters #95/#65 (Front Rack Position: Lunge Right + Lunge Left + Thruster)
15 Barbell Facing Burpees (scale: Burpee Step-Overs or Burpee Lunges)
12 Lunge Thrusters
12 Barbell Facing Burpees
9 Lunge Thrusters
9 Barbell Facing Burpees
Rest 3 min...
9 Lunge Thrusters
9 Barbell Facing Burpees
12 Lunge Thrusters
12 Barbell Facing Burpees
15 Lunge Thrusters
15 Barbell Facing Burpees

24.
8 Rounds for Time:
1 Wall Walk (scale: 30 sec Handstand Hold per rep)
8 Front Rack Barbell Box Step Up #115/#85 (alt 4 each leg)
12 Box Jump Overs (scale: Step Overs or Lunges)

25.
FOR TIME:
10 Power Cleans #135/#105
10 Jerks (your choice)
10 Back Squats
10 Barbell Facing Burpees (scale: Burpee Step-Overs or Burpee Lunges)
9 Power Cleans
9 Jerks
9 Back Squats
9 Barbell Facing Burpees
Cont...
8,7,6,5,4,3,2,1...

26.
5 Rounds for Quality:
20 Full Snatch #115/#85
200m Run
* Rest 1 min in between rounds (if needed)
27.
AMRAP24:
10 Full Snatch #115/#85
18 Back Rack Step Ups (alt sides)

28.
7 Rounds for Time:
10 Deadlifts #155/#125
15 Weighted Sit-Ups (barbell or plate)
And...
*Every min perform 5 Box Jumps (scale: Box Step-Ups - Lunges x2)

29.
For Time:
Open-
10 Wall Walks (scale: 30 sec Handstand Hold per rep)
Then...
10 Rounds-
7 Front Squats #95/#65
7 Barbell Push Press
Then...
Close-
10 Wall Walks

30.
4 Rounds for Time:
12 Hang Clean and Jerks #115/#85
24 Burpees

31.
AMRAP12:
1 Thrusters
20 Mountain Climbers
2 Thrusters
20 Mountain Climbers
3 Thrusters
20 Mountain Climbers
4 Thrusters
20 Mountain Climbers
Cont...
(How high can you go?)
32.
2 Rounds for Time:
40 Overhead Barbell Lunges (barbell or plate)
30 Toes 2 Bar (scale: Hanging Straight Knee Raises or V-Ups)
20 Power Cleans #95/#65

33.
For Time:
21-15-9
Hang Snatch #95/#65
Barbell Facing Burpees (scale: Burpee Step-Overs or Burpee Lunges)

34.
AMRAP16:
2 Power Clean #95/#65
2 Hang Clean and Jerk
2 Thrusters
Rest 30 Seconds...
4 Power Clean
4 Hang Clean and Jerk
4 Thrusters
Rest 30 Seconds...
8 Power Clean
8 Hang Clean and Jerk
8 Thrusters
Rest 30 Seconds...
Start from top...

35.
For Time:
400m Run
25 Hang Snatch #95/#65
50 Air Squats
25 Hang Snatch
400m Run
36.
4 Rounds For Time:
40 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
20 Wallballs (scale: Medicine Ball Front Squat - DB Squats - Air Squats)
10 Power Clean & Jerks #105/#75

37.
7 Rounds for Time:
10 Hang Cleans #115/#85
12 Hand Release Push-Ups

38.
For Time:
10 Full Snatch #85/#55
20 Overhead Barbell Lunges
9 Full Snatch
18 Overhead Barbell Lunges
8 Full Snatch
16 Overhead Barbell Lunges...
(Keep descending until you finish at 1 Full Snatch 2 Overhead Barbell Lunges)

39.
4 Rounds-
AMRAP4:
10 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
8 Sumo Deadlift High Pull #115/#85
6 Barbell Push Press
* Rest 2 min in between rounds (if needed)

40.
AMRAP15:
5 Hang Cleans #135/#95
15 Box Jumps (scale: Box Step-Ups - Lunges x2)

41.
3 Rounds for Quality:
30 Bent Over Rows #105/#75
30 Back Rack Step Ups (alt sides)
30 Weighted Sit-Ups (barbell or plate)
42.
AMRAP15:
8 Bar Dips
10 Box Jumps (scale: Box Step-Ups - Lunges x2)
12 Overhead Barbell Lunges #85/#55 (alt each side)

43.
5 Rounds for Quality:
25 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
10 Jerks #115/#85
* Rest 1 min between rounds (if needed)

44.
For Time:
50 Power Cleans #115/#85
25 Toes 2 Bar (scale: Hanging Straight Knee Raises or V-Ups)
40 Power Cleans
20 Toes 2 Bar
30 Power Cleans
15 Toes 2 Bar
20 Power Cleans
10 Toes 2 Bar
10 Power Cleans
05 Toes 2 Bar

45.
4 Rounds for Time:
400m Run
12 Bent Over Rows #95/#65
7 Barbell Push Press

46.
AMRAP20:
8 Toes 2 Bar (scale: Hanging Straight Knee Raises or V-Ups)
10 Hang Clean and Jerk #115/#85
200m Run

47.
AMRAP15:
20 Lunges (alt each side)
10 Full Snatch #115/#85
05 Burpee Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
48.
For Time:
20 Barbell Push Press #95/#65
20 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
18 Barbell Push Press
20 Double Unders
16 Barbell Push Press
20 Double Unders
14 Barbell Push Press
20 Double Unders
12 Barbell Push Press
20 Double Unders
10 Barbell Push Press
20 Double Unders
08 Barbell Push Press
20 Double Unders
06 Barbell Push Press
20 Double Unders
04 Barbell Push Press
20 Double Unders
02 Barbell Push Press
20 Double Unders

49.
EMOM20:
3 Power Cleans #115/#85
3 Front Squats
3 Jerks
* All 9 reps each minute

50.
3 Rounds-
AMRAP3:
10 Hang Cleans #95/#65
10 Front Rack Barbell Lunges
10 Barbell Push Press
* Rest 2 min in between rounds (if needed)

51.
AMRAP12:
8 Hang Snatch #85/#55
12 Toes 2 Bar
(scale: Hanging Straight Knee Raises or V-Ups)
52.
EMOM14:
Min 1 - 8 Thrusters #95/#65
Min 2 - Max Reps Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)

53.
For Time:
21 Deadlifts #155/#125
21 Handstand Push-Ups
15 Deadlifts #185/#155
15 Handstand Push-Ups
9 Deadlifts #205/#175
9 Handstand Push-Ups

54.
AMRAP20:
200m Run
8 Hang Cleans #115/#85
8 Barbell Push Press

55.
4 Rounds for Time:
5 Hang Clean and Jerk #135/#105
10 Back Squats
30 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)

56.
3 Rounds for Quality:
30 Overhead Barbell Lunges Right (barbell only)
30 Power Cleans #115/#85
30 Overhead Barbell Lunges Left
* Rest 3 min between rounds (if needed)

57.
AMRAP15:
30 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
20 Overhead Squats #75/#45
10 Burpee Pull-Ups (scale: Burpee Ring Row - Burpee Jumping Pull-Up)
30 Double Unders
20 Overhead Squats
10 Burpee Pull-Ups
30 Double Unders
58.
AMRAP12:
10 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
10 Hang/Muscle Snatch #85/#55
40 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)

59.
For Time:
1 Front Squat #115/#85
1 Bar Facing Burpee
2 Front Squats
2 Bar Facing Burpees
3 Front Squats
3 Bar Facing Burpees
4 Front Squats
4 Bar Facing Burpees
* keep ascending until you reach:
10 Front Squats
10 Bar Facing Burpees

60.
3 Rounds for Time:
20 Box Jumps (scale: Box Step-Ups - Lunges x2)
20 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
20 Power Cleans #115/#85
20 Front Squats

61.
3 Rounds for Time:
30 Hand Release Push-Ups
20 Back Squats #155/#125

62.
For Time:
20 Barbell Front Rack Step Ups #85/#55
40 Box Jump Overs (scale: Step Overs or Lunges)
20 Barbell Front Rack Step Ups
* Every 2nd Minute - Perform 5 Burpees

63.
3 Rounds For Time:
3 Reps Bear Complex #115/#85
10 Burpees
3 Reps Bear Complex
10 Burpees
* Bear Complex = (Squat Clean, Thruster, Back Squat, Back Rack Thruster)
64.
5 Rounds for Time:
10 Deadlifts #155/#125
15 Hand Release Push-Ups
20 Back Squats

65.
4 Rounds For Time:
15 Front Squats #115/#85
15 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)

66.
3 Rounds for Quality:
40 Wallballs (scale: Medicine Ball Front Squat - DB Squats - Air Squats)
20 Full Snatches #95/#65
* Rest 2 min in between rounds (if needed)

67.
6 Rounds for Time:
3 Wall Walks (scale: 30 sec Handstand Hold per rep)
6 Burpee Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
9 Deadlifts #165-#185/#125-#155

68.
2 Rounds for Time:
800m Run
Then...
50 Thrusters #95/#65

69.
For Time:
100 Barbell Facing Burpees (scale: Burpee Step-Overs or Burpee Lunges)
(18 min cap)
Can you beat the cap?

70.
4 Rounds For Time:
15 Deadlifts #155/#125
30 Air Squats
15 Deadlifts
30 Mountain Climbers
71.
For Time:
400m Run
12 Barbell Push Press #95/#65
9 Toes 2 Bar (scale: Hanging Straight Knee Raises or V-Ups)
Rest 30 sec...
400m Run
12 Front Squats
9 Toes to Bar
Rest 30 sec...
400m Run
12 Thrusters
9 Toes to Bar
(Total time includes rest time)

72.
AMRAP20:
200m Plate Carry
20 Barbell Push Press #85/#55
40 Barbell Jump Overs

73.
5 Rounds for Time:
10 Deadlifts #185/#135
5 Bar Facing Burpees
10 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
5 Bar Facing Burpees

74.
14 min running clock:
Max Hang Clean Reps #95/#65
Every time you break 10 Burpees

75.
5 Rounds-
AMRAP2:
20 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
8 Barbell Push Press #95/#65
* Rest 1 min...
Then...
AMRAP2:
8 Back Squats #115/#85
4 Box Jump Overs (if no box use barbell)
76.
5 Rounds for Time:
400m Run
7 Deadlifts #185/#155
21 Wallballs (scale: Medicine Ball Front Squat - DB Squats - Air Squats)

77.
3 Rounds-
AMRAP4:
10 Reverse Lunges #105/#75 (front rack)
10 Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
20 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
* Rest 1 min in between rounds (if needed)

78.
6 Rounds for Time:
400m Run
5 Push-Ups
7 Hang Cleans
9 Back Squats #135/#105

79.
For Time:
10 Power Cleans #115/#85
10 Jerks
10 Back Squats
10 Bar Facing Burpees
9 Power Cleans
9 Jerks
9 Back Squats
9 Bar Facing Burpees
Cont...
8,7,6,5,4,3,2,1

80.
AMRAP15:
15 Weighted Sit-Ups (barbell or plate)
30 Front Rack Barbell Lunges #95/#65 (alt 15 each side)
81.
2 Rounds for Time:
50 Wallballs (scale: Medicine Ball Front Squat - DB Squats - Air Squats)
40 Barbell Hang Clean to Overhead #115/#85
(Try to go unbroken on the Wallballs and feel free to break up the HC2OH as needed)

82.
4 Rounds for Quality:
200m Run
Then...
AMRAP2:
Max Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
Rest 1 min...
200m Run
Then...
AMRAP2:
Max Reps Power Cleans #135/#105
Rest 1 min...
End of Round

83.
AMRAP10:
10 Handstand Shoulder Taps
10 Back Rack Lunges #115/#85
10 Push Press
10 Front Rack Lunges

84.
10 Rounds for Quality:
7 Seated Box Jumps (scale: Box Step-Ups - Lunges x2)
7 Barbell Bent Over Rows #115/#85 (go heavier if you want)

85.
EMOM:
Min 1: 5 Deadlifts + 1 Front Squat
Min 2: 5 Deadlifts + 2 Front Squats
Min 3: 5 Deadlifts + 3 Front Squats
*Keep adding 1 Front Squat each minute until failure..
86.
5 Rounds for Time:
16 Front Rack Lunges (Alternating)
14 Hang Power Cleans #115/#85
12 Weighted Sit-Ups (barbell or plate)

87.
6 Rounds for Time:
6 Strict Press #95/#65
9 Push Jerks
12 Barbell Bent Over Rows

88.
5 Rounds for Quality:
1 min Max Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
1 min Max Hang Snatch
1 min Rest

89.
5 Rounds for Time:
15 Butterfly or Kipping Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
15 Deadlifts #155/#125

90.
4 Rounds for Time:
400m Run
30 Air Squats
20 Power Cleans #115/#85
10 Push Press

91.
AMRAP15:
15 Box Jumps (scale: Box Step-Ups - Lunges x2)
12 Thrusters #115/#85
9 Barbell Bent Over Rows

92.
For Time:
100 Mountain Climbers
50 Zercher Squats #115/#85
25 Pike Handstand Push-Ups
10 Strict Pull-Ups (scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
93.
3 Rounds for Time:
12 Power Cleans #135/#105
9 Front Squats
400m Run

94.
4 Rounds for Time:
15 Box Jumps (scale: Box Step-Ups - Lunges x2)
30 Air Squats
15 Box Jumps
12 Thrusters #115/#85

95.
800m Run
Then...
4 Rounds for Time:
15 Hang Snatch #115/#85
20 Burpees
Then..
800m Run

96.
3 Rounds for Time:
50 Double Unders (scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
30 Weighted Sit-Ups (barbell or plate)
50 Double Unders
30 Front Rack Step Ups #115/#85

97.
AMRAP20:
15 Sumo Deadlift High Pulls #95/#65
12 Burpee Box Jump Overs (scale: Burpee Step-Ups or Burpee Lunges)

98.
3 Rounds for Time:
400m Run
20 Thrusters #115/#85
20 Barbell Bent Over Rows
99.
For Time:
40 Full Snatch #115/#75
30 Bar Facing Burpees
Rest 5 min...
Then...
30 Bar Facing Burpees
40 Full Snatch

100.
AMRAP12:
2 Hand-Release Push-Ups
2 Barbell Bent Over Rows #95/#65
5 Box Jump Overs (scale: Step Overs or Lunges)
4 Hand-Release Push-Ups
4 Barbell Bent Over Rows
5 Box Jump Overs
6 Hand-Release Push-Ups
6 Barbell Bent Over Rows
8 Hand-Release Push-Ups
8 Barbell Bent Over Rows
5 Box Jump Overs.... Etc..
*Keep Adding 2 Reps of the Hand-Release Push-Ups and Barbell Bent Over Rows Each Round.

101.
AMRAP12:
12 Hang Squat Cleans #95/#65
6 Bar Facing Burpees
 GLOSSARY

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