Category Archive

Weightlifting: Competition: Heavy Single Squat clean 4×1 @ 90% L2: Heavy Single Power clean then 4×1 @ 90% L1: Hang Power Clean Single then 4×3 @ 90% Conditioning: Competition: 9x Deadlifts (315#/225#) 100m Sprint 6 Deadlifts (315#/225#) 100m Sprint 3 Deadlifts (315#/225#) 100m Sprint L2: 9x Deadlifts (255#/185#) 100m Sprint 6 Deadlifts (255#/185#) 100m Sprint 3 Deadlifts (255#/185#) 100m Sprint …

Strength: Competition: Box Squat with Bands, 4-6×2 @ 69% L2: Squat 5×5 75-80% L1: Back Squat 3×5 Nancy: Five rounds of: 400 meter run 15x Overhead squat (95#/65#) L1: Three rounds of: 400 meter run 15x Overhead squat (65#/45#)

“13.2” Competition & L2: AMRAP 10: 5x Shoulder to overhead (115#/75#) 10x Deadlift (115#/75#) 15x Box jumps (24″/20″) L1: AMRAP 10: 5x Shoulder to overhead (95#/65#) 10x Deadlift (95#/65#) 15x Box jumps (24″/20″)  

Strength: Competition: Squat 2×2 95% L2: Max reps at 90% L1: Kipping swing skill work Conditioning: Competition & L2: AMRAP 10: 15x Wall Balls (20#/14#) 30x Double Unders L1: AMRAP 10: 10x Wall Balls (20#/14#) 20x Double Unders

All Levels: Snatch 12 Reps Clean and Jerk 8 Reps Both @ 80%   Squat stance is squat stance

Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: Competition: AMRAP 5: 4 Power Cleans (155#/ 105#) 24 Double Unders 10 Pull-ups Rest 3 Minutes 100x Wallballs for time L2: AMRAP 5: 4 Power Cleans (135#/ 95#) 24 Double Unders 10 Pull-ups Rest 3 Minutes 75x Wallballs for time L1: AMRAP 5: 4 Power Cleans (95#/ 65#) 12 Double …

Strength: Competition: Squat Heavy Single, 5×1 90% L2: Squat 5×5 75-80% (+5) L1: Back Squat 3×5 (add 5-10 pounds)   Conditioning: Every 30 seconds for 8 Minutes: Sprint 100m Rest 4 Minutes Then: Competition: 30x Back squats (185#/150#) L2: 30x Back squats (150#/110#) L1: 20x Back squats (110#/75#)   How to Beat the Deadlift: 3 Tips by Christian Thibaudeau The …

“13.1” Competition: AMRAP 17: 40 Burpees 30x Snatches (75#/45#) 30 Burpees 30x Snatches (135#/75#) 20 Burpees 30x Snatches (165#/100#) 10 burpees 30x Snatches (210#/120#) L2: AMRAP 17: 40 Burpees 30x Snatches (45#/35#) 30 Burpees 30x Snatches (75#/45#) 20 Burpees 30x Snatches (135#/75#) 10 burpees 30x Snatches (165#/100#) L1: AMRAP 17: 40 Burpees 15x Snatches (45#/35#) 30 Burpees 15x Snatches (75#/45#) …

Strength: Competition: Box Squat with Bands 6-8 Doubles @ 67% L2: Max reps at 85% L1: Double-under skill work   Conditioning: All levels: 21-15-9 Sandbag get-ups Pull-ups

Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: Competition: 1x Muscle-up 10x Squat Cleans (165#/115#) 2x Muscle-ups 9x Squat Cleans (165#/115#) … 10x Muscle-ups 1x Squat Clean (165#/115#) L2: 1x C2B 10x Squat Cleans (135#/95#) 2x C2B 9x Squat Cleans (135#/95#) … 10x C2B 1x Squat Clean (135#/95#) L1: 1x Pull-up 10x Power Cleans (95#/65#) 2xPull-up 9x Power …