Workouts (Competitors)

Week 5 of 8: Saturday Conditioning Complete 2 of the Following 3 Past Open Workouts: 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Dumbbell Weight: 50/35 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100...

Week 5 of 8: Friday Conditioning 4 Rounds 5 Hang Power Snatches (155/110) 10 Box Jumps (24/20) Strength Front Squat Work up to a heavy but comfortable 3-rep front squat. When form starts to break down, stop. Complete at least 5 heavy...

Week 5 of 8: Wednesday Gymnastics For Time 2 Rounds 100' Handstand Walk 15 Ring Muscle-ups Strength Conditioning Complete Each Round Every 3.5 Minutes Round 1 30 Empty Barbell Strict Presses 5 Cleans @ 80% Round 2 25 Empty Barbell Strict Presses 4 Cleans @ 85% Round 3 20...

Week 5 of 8: Tuesday Conditioning 2 Rounds 100 Double-unders 20 Toes-to-Bar 16 Power Cleans (135/95) 12 Burpee Box Jumps (24/20) Weightlifting Every 2.5 Minute for 6 Rounds 1 Snatch High Pull 1 Full Snatch 1 Overhead Squat *Start @ 70% of Max & Increase to...

Week 5 of 8: Monday Weightlifting Every 2 Minute for 6 Rounds 1 Pause Power Clean (Pause Right Above Knees) + 1 Pause Jerk (Pause After the Dip) Start @ 65% & Increase to Max 80% Conditioning 10 Minute AMRAP 20...

Week 4 of 8: Saturday Gymnastics 30 Ring Muscle-ups* *On Every Break, Complete 35 Unbroken Double-unders Strength Every 2.5 Minutes for 6 Rounds 1 Mid Hang Snatch Start at 70% & Increase to a Heavy Single for the Day Conditioning 30 Toes-to-Bar 50' Dual...