Category Archive

Strength: High Bar BS: 65% 1×3, 75% 1×3, 85%x 1xMR   Conditioning: Competition & L2: AMRAP 5: HSPU’s Rest 5 minutes 3 rounds of: 10x Front Squats (155#/105#) 10 Lunges 10 Pusups L1: AMRAP 5: Push-ups Rest 5 minutes 3 rounds of: 10x Front Squats (95#/65#) 10 Lunges 10 Pushups

Strength: All Levels: Deadlift: 60% 1×5, 70% 1×5, 80%x 1xMR +10#   Conditioning: All Levels: 21-15-9 Pull-ups Burpees 400m Run *the 400m is run after the 21’s, 15’s and 9’s: 3 total   Ways to start the day of right reducing stress.

Workout: Competition: AMRAP 5: 2x Squat Cleans (225#/165#) 1x Rope Climb Rest 3 minutes AMRAP 5: 8x Dead Lifts (275#/185#) 50 Box Jumps Rest 3 minutes 6 Rounds 3x Sandbag get-ups each shoulder (6x Total) 7x Jump squats 9x Situps L2: Squat clean (185#/125#) Deadlift (225#/155#) L1: Squat clean (115#/65#) Deadlift (185#/115#)   Lascek’s Law

Strength: All Levels: Push Press: 60% 1×5, 70% 1×5, 80%x 1xMR +5#   Conditioning: Competition: 40-30-20-10 Ring Dips Hollow Rocks L2: 30-20-10 Ring Dips Hollow Rocks L1: 30-20-10 Push-ups Hollow Rocks Powerful Words Don’t get satisfied. Many times, the person who needs to lose 40 pounds of fat loses 20 and either quits or falls into a state of maintenance. …

Strength: All Levels: 7 Minutes to work up to a max Squat-Clean Thruster   Conditioning: Competition: 14 Squat Clean Thrusters (95#/65#) 14 Box Jumps (30″/24″) 14 Squat Clean Thrusters (95#/65#) 14 Box Jumps (30/24″) 14 Muscle-Ups 7 Squat Clean Thrusters (135#/95#) 7 Box Jumps 30/24″ 7 Squat Clean Thrusters (135#/95#) 7 Box Jumps (30″/24″) 7 Muscle-Ups L2: 14 Squat Clean …

Strength: All Levels: High Bar BS: 60% 1×5, 70% 1×5, 80%x 1xMR +10#   Conditioning: Competition & L2: 6 Rounds 10 Steps Overhead lunge each leg (45#/25#) 10x Seated Russian Twist per side (20x Total) 15x KB Swings (24kg/16kg) L1: 6 Rounds 10 Steps Overhead lunge each leg (25#/10#) 10x Seated Russian Twist per side (20x Total) 15x KB Swings …

Strength: Deadlift: 35% 1×5, 45% 1×5, 55%x 1×5   Conditioning: 6x 100m Sprints Then Competition: AMRAP 8 10x C2B 15x KB swings (2p/1.5p) L2: AMRAP 8 10x Pull-ups 15x KB swings (24kg/16kg) L1: AMRAP 8 5x Pull-ups 15x KB swings (16kg/8kg)

StrongMan Mash Up   8 Minutes at each station working up to heaviest weight possible Yoke Farmers Carry Prowler Sled Drag

Strength: Push Press: 35% 1×5, 45% 1×5, 55%x 1×5 Conditioning: Competition: AMRAP 8: 5x Deadlift (315#/220#) 20x Double-unders L2: AMRAP 8: 5x Deadlift (275#/185#) 20x Double-unders L1: AMRAP 8: 5x Deadlift (185#/115#) 20x Double-unders

Weightlifting: Competition & L2: 7 Minutes to work up to a max Power snatch L1: 7 Minutes to work up to a max Hang-Power snatch Conditioning: Competition: 3 Rounds of: 10x Muscle-ups 20x T2B 30x Wall Ball L2: 3 Rounds of: 10x HSPU’s 20x T2B 30x Wall Ball L1: 3 Rounds of: 10x Pull-ups 15x Hanging Leg raises 20x Wall …