Workouts (Competitors)

Base Endurance + Strength: Week 4, Friday Prep 2 Rounds 200 Meter Sled Push (Light/Empty Sled) 400 Meter Run Conditioning 25-20-15 Kettlebell Swings (70/53) Handstand Push-ups Burpees-Over-Parallette Strength Front Squat 4 Sets of 8 Reps @ 60% Of Max Pause Front Squat From The Last 3 Weeks Strength GHD...

Base Endurance + Strength: Week 4, Wednesday Gymnastics 4 Rounds 150 Meter Row 7 Ring Muscle-ups 15 Handstand Push-ups Rest 1.5 Minute Between Rounds 14 Minute Time Cap Conditioning 40 Deadlifts (225/155) 30 Wall Balls (30/20) 20 Toes-to-Bar 10 Squat Cleans (225/155)

Base Endurance + Strength: Week 4, Tuesday Prep 10 Minute Easy Bike Conditioning21-15-9Thrusters (95/65)Double-Unders Chest-to-Bar Pull-ups Strength Every 20 Seconds For 7 Minutes 1 Jerk @ 70% Of Max Clean & Jerk Conditioning 16 Minute EMOM Minute 1: 5 Power Cleans (185/130) Minute 2: 15...

Base Endurance + Strength: Week 4, Monday Prep 1.5k Easy Row Conditioning 8 Power Snatches (115/80) 10 Box Jumps (24/20) 5 Rounds Conditioning 1.5k Tempo Hard Row (8 out of 10 perceived effort) Strength Conditioning For Time 20 Squat Snatches @ 80% Of Last Friday's Max...

Base Endurance + Strength: Week 3, Saturday Gymnastics 4 Rounds 50 Foot Handstand Walk 10 Alternating Dumbbell Squat Snatches (50/35) Strength Conditioning 7 Rounds 1 Power Clean, 1 Mid Hang Squat Clean, 1 Jerk @ 70% Of Max Clean & Jerk Rest 1...

Base Endurance + Strength: Week 3, Friday Prep 3,000 Meter Easy Row Strength Every 2.5 Minutes For 7 Rounds 1 Snatch + 1 Overhead Squat Start At 70% And Increase To a Max Complex Strength Pause Front Squat Work Up To A Heavy...