BoxLife Competitors Training #001
Phase 1: Week 1/Monday
Prep
10 Calorie Row
15 Thrusters (45/35)
3 Rounds
Strength
Work up to a heavy 3-rep back squat
Strength Conditioning
Every 3 Minutes for 12 Minutes
8 Shoulder-to-Overhead (155/110)
8 Strict Pull-ups
8 Strict Ring Dips
Conditioning
8 Squat Cleans (135/95)
6 Box Jumps...
BoxLife Competitors Training #023
Open Cycle: Week 4, Tuesday
Strength
1 Squat Snatch + 3 Overhead Squats*
Every 2.5 Minutes for 7 Rounds
*Begin at 65-70% of you max snatch and increase to a heavy complex.
Gymnastics Conditioning
35-25-15
Handstand Push-ups
Dumbbell Deadlifts (50/35)
Conditioning
5 Rounds
8 Power...
BoxLife Competitor’s Training 073
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)
BoxLife Competitor’s Training #141
Threshold Training Cycle: Week 2 of 10, Monday
Strength Conditioning
5 Rounds
1 Complex of 2 Power Cleans
1 Low Hang Squat Clean
1 Jerk
@ 75% of Max Clean & Jerk
Rest 1.5 Minutes Between Rounds
Strength Conditioning
5 Rounds
1 Complex of...
BoxLife Competitor’s Training #188
Threshold Training Cycle: Week 8 of 10, Saturday
Strength
Work up to a heavy snatch
Conditioning #1
4 Rounds
16 Kettlebell Deadlifts (70/53)
14 Calorie Row
12 Toes-to-Bars
Conditioning #2
3 Rounds
12 Box Jumps (24/20)
9 Dumbbell Thrusters (50/35)
6 Bar Muscle-ups
Conditioning...
BoxLife Competitor’s Training #276
Week 5 of 8: Wednesday
Gymnastics
6 Rounds
50' Handstand Walk
12 Alternating Pistols
Rest 1 Minute Between Rounds
Conditioning
8 Minute AMRAP
6 Hang Power Cleans (155/110)
12 Kettlebell Front Rack Step-ups* (55 /44) (24/20)
*Use Only 1 Kettlebell
Run
3 Sets of 4 x...