Category Archive

Strength: High Bar BS: 35% 1×5, 45% 1×5, 55%x 1×5   Conditioning: AMRAP 2: Seated Box Jumps Competition & L2: 21-15-9 Weighted Lunge (24kg/16kg per hand) Burpees L1: 21-15-9 Weighted Lunge (16kg/8kg per hand) Burpees   If you notice the percentages, this week is going to be a deload week. This article sheds light on how good the deload week …

Strength: Deadlift: 70% 1×5, 80% 1×3, 90%x 1xMR Conditioning: Competition: 21-15-9 Deadlift (275#/185#) Box Jump (30″/24″) L2: 21-15-9 Deadlift (225#/155#) Box Jump (24″/20″) L1: 21-15-9 Deadlift (185#/115#) Box Jump (24″/20″)   Powerful Words Don’t think you’re good enough to compete? You may be right but I have a secret for you: competing is how you GET good enough. — Charles …

Conditioning: Competition & L2: 800m Run 80x Mountain Climbers 30x KB Swings (2p/1.5p) 40x Squats 50x Double unders 800m Run 50x Double unders 40x Squats 30x KB Swings (2p/1.5p) 80x Mountain Climbers 800m Run L1: 400m Run 40x Mountain Climbers 20x KB Swings (1.5p/1p) 30x Squats 40x Double unders 400m Run 40x Double unders 30x Squats 20x KB Swings (1.5p/1p) …

Strength: Push Press: 70% 1×5, 80% 1×3, 90%x 1xMR Conditioning: Competition: In 3 minutes: 10x Push Press (115#/80#) MR Burpees Rest 90 seconds In 3 minutes: 10x Push Press (115#/80#) MR Burpees Rest 90 seconds In 3 minutes: 10x Push Press (115#/80#) MR Burpees Rest 90 seconds In 3 minutes: 10x Push Press (115#/80#) MR Burpees L2: (95#/65#) L1: (65#/45#)

Weightlifting: Competition & L2: 7 Minutes to work up to a max Power Clean L1: 7 Minutes to work up to a max Hang-Power Clean   Conditioning: Competition: AMRAP 20: 5x Power Cleans (165#/115#) 10x Wall-balls 15x Sit-ups L2: AMRAP 20: 5x Power Cleans (135#/95#) 10x Wall-balls 15x Sit-ups L1: AMRAP 20: 3x Hang-Power Cleans (95#/65#) 10x Wall-balls 15x Sit-ups

Strength: High Bar Back Squat: 70% 1×5, 80% 1×3, 90%x 1xMR Conditioning: All Levels: Partner 2km Row: Partners must alternate every 250m Then Competition: AMRAP 8: 3x Muscle-up 6x Jumping lunges 9x Push-ups L2: AMRAP 8: 3x C2B 6x Jumping lunges 9x Push-ups L1: AMRAP 8: 3x Pull-ups 6x lunges 9x Push-ups

Strength: All Levels: Deadlift: 65% 1×3, 75% 1×3, 85%x 1xMR Conditioning: Competition: EMOM 20: Even minutes: 30x Double Unders Odd Minutes: 5x Power Cleans (155#/105#) L2: EMOM 20: Even minutes: 30x Double Unders Odd Minutes: 5x Power Cleans (135#/95#) L1: EMOM 20: Even minutes: 15x Double Unders Odd Minutes: 3x Power Cleans (95#/65#)

Strength: All Levels: Push Press: 65% 1×3, 75% 1×3, 85%x 1xMR Conditioning: Fight Gone Better: Three rounds of: Wall-ball (20#/14#) KB Swings (1.5p/1p) Box Jump (24″/20″) Push-press (75#/55#) Row (Calories)

“Lumberjack 20″ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

Strength: All Levels: High Bar BS: 65% 1×3 75% 1×3 85%x 1xMR Conditioning: Competition: 21-15-9 OH Squats (135#/95#) Ring Dips L2: 21-15-9 OH Squats (95#/65#) Ring Dips L1: 21-15-9 OH Squats (65#/45#) Push-ups