Workouts (Competitors)

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...

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...

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)

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...

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...

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...