Workouts (Competitors)

Week 1 of 8: Wednesday Strength Conditioning 4 Minute AMRAP Hang Power Cleans (135/95) -Rest 2 Minute- 3 Minute AMRAP Hang Power Cleans (185/135) Gymnastics Conditioning 8 Minute EMOM Even Minutes: 6 Bar Muscle-ups Odd Minutes: 25 Wall Balls (20/14) Strength 4 Rounds 10 Kettlebell Bench Press 8...

Week 7 of 8: Tuesday Strength Clean Grip Deadlifts 3 Reps @ 80, 85, 90, 95, 100% of Max Clean & Jerk Pause for 2 seconds at the top of each deadlift. Weightlifting Every 2 Minutes for 6 Rounds 2 Pause...

Threshold Training Cycle: Week 6 of 10, Wednesday Strength Conditioning 4 Rounds 10 Strict Pull-ups 2 Legless 10' Rope Climbs 10 Deficit Handstand Push-ups Rest 1 Minute Between Rounds Conditioning 30 Thrusters (95/65) 20 Toes-to-Bar 10 Bar Muscle-ups -Rest 2 Minutes- 20 Thrusters (135/95) 20 Toes-to-Bar 10...

Open Cycle Week 3 of 4: Saturday Gymnastics 9-6-3 Ring Muscle-ups Burpees-to-Plate x 2 Rest 3 Minutes 3-6-9 Ring Muscle-ups Burpees-to-Plate x 2 ( Burpee Rep Count: P1: 18-12-6, P2 :6-12-18) Conditioning 30 Calorie Row 20 Chest-to-Bar Pull-ups 10 GHD Sit-ups 25 Calorie Row 15 Chest-to-Bar Pull-ups 10 GHD Sit-ups 20 Calorie...

Threshold Training Cycle: Week 10 of 10, Saturday (Volume Deload/Testing) Strength Conditioning 4 Rounds 4 Power Snatches @ 70% 50 Double-unders Rest 1.5 Minutes Between Rounds Conditioning 4 Rounds 2 15' Rope Climbs 10 Deadlifts (205/145) 6 Box Jump Overs (24/20) Conditioning 20 Calorie Bike 40 Russian Kettlebell...

Week 3 of 6: Monday Weightlifting Every 2.5 Minutes for 7 Rounds 1 High Hang Clean 1 Mid Hang Clean 1 Jerk Begin @ 70% of Max Clean & Jerk & Increase to Max 85% Strength Back Squat 1 x 5 Reps @...