Workouts (Competitors)

Base Endurance + Strength: Week 2 of 12, Monday Prep 1500 Meter Easy Row Strength Work Up To A Max 2-Rep Back Squat For The Day Strength Conditioning Deadlift 3 Sets Of 20 Reps At 55% Of Max Rest 2 Minutes Between...

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...

Base Endurance + Strength: Week 10 of 12, Tuesday Strength Conditioning 24 Minute EMOM Minute 0-1.5: 1 Hang Squat Clean + 1 Jerk* Minute 1.5-3: 8 Chest-to-Bar Pull-ups + 40 Double-unders Minute 3-4: Rest Repeat 6x *Begin at 70% of Max...

Deload Week Strength Conditioning 9 Power Snatches @ 55% Rest 1.5 Minutes 6 Power Snatches @ 60% Rest 1.5 Minutes 3 Power Snatches @ 65% Rest 3 Minutes Every 1.5 Minutes for 5 Rounds 1 Power Snatch 1 Mid Hang Squat Snatch @ 70% Gymnastics 3...

Deload Week Gymnastics 3 Rounds 8 Bar Muscle-ups 10 Alternating Pistols Rest 1 Minute Between Rounds Conditioning Part 1 Move Through 5 Squat Snatches @ 60% 4 Squat Snatches @ 65% 3 Squat Snatches @ 70% 2 Squat Snatches @ 75% 1 Squat Snatch @ 80% Perceived Effort...

Week 2 of 4: Tuesday Strength Conditioning 10 Front Squats 8 Shoulder-to-Overhead @ 65% of Clean & Jerk -Rest 1.5 Minutes- 8 Front Squats 6 Shoulder-to-Overhead @ 70% of Clean & Jerk -Rest 1.5 Minutes- 6 Front Squats 4 Shoulder-to-Overhead @ 75% of Clean & Jerk -Rest...