Today's Workout:

next level training

How you do anything is how you do everything.

Wednesday // 8.5.2020

OPEN PREP

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double-Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

Conditioning
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
Rx – 95/65

KILOS 43/29

Capacity Builder
On the 4:00 x 4 Rounds:
9 Devil Presses (50’s/35’s)
24/18 Calorie Row

KILOS 22.5’s/15’s

GAMES PREP

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50′ Yoke Carry (380/285)
2 Power Cleans
2 Front Squats
2 Push Jerks

KILOS 172.7/129.5

Conditioning
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
Rx – 115/85

KILOS 52/38

Capacity Builder
On the 4:00 x 4 Rounds:
6 Devil Presses (80’s/55’s)
24/18 Calorie Row

KILOS 36.5’s/25’s

Stamina Conditioning
For Time:
75 Wallballs (30/20)
75 Wallballs (20/14)

KILOS
First weight: 13/9
Second weight: 9/4.5

Bike Active Recovery
5:00 Moderate Pace, 2:30 Light
4:00 Moderate Pace, 2:00 Light
3:00 Modertate Pace, 1:30 Light
2:00 Moderate Pace, 1:00 Light
1:00 Moderate Pace

Tuesday // 8.4.2020

OPEN PREP

Gymnastic Skill
AMRAP 7, for Practice:
5 Strict CTB Pull-Ups
25′ Handstand Walk
5 Strict Toes to Bar
25′ Handstand Walk

Gymnastic Capacity
AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Bar-Facing Burpees, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Bar Muscle-Ups

Conditioning
“Goodie Bag”
1 Round:
800m Run
60/40 Calorie Erg Bike
40 Toes to Bar
200m Wreckbag Run (70/50)
40 Box Step-Ups with Wreckbag (70/50) (24″/20″)
60/40 Calorie Erg Bike
800m Run

KILOS 32/22.5

GAMES PREP

Gymnastic Skill
Not for Time:
5-4-3-2-1:
Strict Ring Muscle-Ups
After each set, 50′ Zig Zag Handstand Walk O-Course

Gymnastic Capacity
AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – Burpee Box Jump Overs, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Burpee Box Jump Overs, Max Bar Muscle-Ups

Speed Intervals
On the 3:00 x 5 Rounds:
100m Shuttle Run
100m Wreckbag Shuttle Run (70/50)
100m Shuttle Run

*Each run is 50m out, 50m back (300m total per round).

KILOS 32/22.5

Conditioning
“Goodie Bag”
1 Round:
800m Run
60/40 Calorie Erg Bike
40 Toes to Bar
200m Wreckbag Run (100/70)
40 Box Step-Ups with Wreckbag (100/70) (24″/20″)
60/40 Calorie Erg Bike
800m Run

Barbell Bench Press
5 Supersets:
30 Heavy Rope Double-Unders
5 Barbell Bench Press
Rest as needed between sets.

Dumbbell Bench Press
1 Set for Max Reps (70’s/50’s)

Immediately following:
100 Banded Pull-Aparts

KILOS 32/22.5

Swim Conditioning
3 Rounds:
8:00 Swim
4:00 Recovery

Monday // 8.3.2020

OPEN PREP

Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatch

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

Conditioning
“Catch & Release”
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Pushups
9 Deadlifts (225/155)

KILOS
Barbell: 102.5/70
Dumbbells: 22.5’s/15’s

Body Armor (A)
3 Sets: Max-Effort L-Sit
Between sets: 100m Double Farmers Carry
Rest as needed between sets.

Body Armor (B)
3 Sets, Not for Time:
20 GHD Sit-Ups
30 Hip Extensions
400m Ski Recovery

GAMES PREP

Skill Conditioning
15:00 for Practice:
1 L-Sit Rope Climb
20 Alternating Pistols
100′ Sandbag Walk (150/100)
200 Meter Run

KILOS 68.2/45.5

Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatch

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

Conditioning
“Catch & Release” 
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (70’s/50’s)
21/15 Calorie Row
12 Kipping Deficit Handstand Pushups (4.5″/3″)
9 Deadlifts (265/175)

KILOS
Dumbbells: 32/22.5
Barbell: 120.5/79.5

Stamina Conditioning
AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45)

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20)

KILOS
First weight: 41/20
Second weight: 20/10

Body Armor (A)
3 Sets: Max-Effort L-Sit
Between sets: 100m Double Farmers Carry
Rest as needed between sets.

Body Armor (B)
3 Sets, Not for Time:
20 GHD Sit-Ups
30 Hip Extensions
400m Ski Recovery

Mountain Bike Recovery
30:00 Trail Ride

Sunday // 8.2.2020

OPEN PREP

Rest day. Enjoy!

GAMES PREP

Rest day. Enjoy!

Saturday // 8.1.2020

OPEN PREP

Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Low-Hang Power Clean
1 Hang Squat Clean
1 Low-Hang Squat Clean
1 Split Jerk

Conditioning
“Heartburn”
1 Mile Run
10 Rounds of BBT

1 Round of BBT:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

KILOS 34/25

GAMES PREP

Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Low-Hang Power Clean
1 Hang Squat Clean
1 Low-Hang Squat Clean
1 Split Jerk

Conditioning
“Heartburn”
1 Mile Run
10 Rounds of BBT

1 Round of BBT:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

KILOS 34/25

Odd-Object Conditioning
3 Rounds:
30′ Handstand Walk O-Course (ramp side)
30′ Handstand Walk O-Course (ramp side)
100m Heavy Farmers Carry
30′ Handstand Walk O-Course (ramp side)
30′ Handstand Walk O-Course (ramp side)
100′ Double KB Overhead Walking Lunge (53’s’/35’s)
Rest 2:00 between rounds.

KILOS 22.5’s/15’s

Friday // 7.31.2020

OPEN PREP

Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
1 Power Snatch

Conditioning
“Hot Flash”
30-20-10:
Power Snatches (95/65)
Kipping Handstand Pushups

Time Cap: 12:00

KILOS 43/29

Midline Conditioning
Not for Time:
50/35 Calorie Row, 20 Strict Toes to Bar
50/35 Calorie Row, 35 GHD Sit-Ups
50/35 Calorie Row, 50 AbMat Sit-Ups

GAMES PREP

Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
1 Power Snatch

Conditioning
“Hot Flash”
5 Rounds:
12 Deficit Kipping HSPU (4.5″/3′)
9 Power Snatches (115/85)
6 Ring Muscle-Ups

KILOS 52/38

Midline Conditioning
Not for Time:
50/35 Calorie Row, 20 Strict Toes to Bar
50/35 Calorie Row, 35 GHD Sit-Ups
50/35 Calorie Row, 50 AbMat Sit-Ups

Thursday // 7.30.2020

OPEN PREP

Optional active recovery day.

GAMES PREP

Optional active recovery day.

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