Today's Workout:

next level training

How you do anything is how you do everything.

Tuesday // 7.14.2020

OPEN PREP

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 75 Double Unders
B) 25 Kipping Handstand Pushups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

Conditioning
“Triple Play”
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

Box: (24″/20″)
Barbell: (135/95)

KILOS: 61/43

Body Armor
3 Supersets:
Max Effort Double Dumbbell Bench Press (50’s/35’s)
50 Banded Pull-Aparts

Rest as Needed Between Sets

KILOS: 22.5’s/15’s

GAMES PREP

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 100 Double Unders
B) 25 Strict Handstand Push-ups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

Conditioning
“Triple Play”
10 Rounds For Time:
200 Meter Run
3 Power Cleans and Jerks (225/155)
5 Box Jumps (40″/30″)

KILOS 102.5/70

Body Armor A
3 Supersets:
30 Seconds Max Deadlifts (315/225)

After Each Set:
1 Minute D-Ball Hold (150/100)

Rest as Needed Between Sets

KILOS
Barbell: 142/102 D-Ball:68/45.5

Body Armor B
3 Supersets:
30 Seconds Max Dumbbell Bench Press (50’s/35’s)

After Each Set:
50 Banded Pull-Aparts

Rest as Needed Between Sets

KILOS: 22.5’s/15’s

Sled Conditioning
On the 1:30 x 10 Sets:
50 Meter Sled Push

Swim Conditioning
10 Minute Warm-Up

3 Rounds:
50 Meter Side Stroke (left)
50 Meter Side Strike (right)
100 Meter Breastroke

Rest 2 Minutues Between Rounds

1 Round:
200 Meter Freestyle

10 Minute Cool Down

Monday // 7.13.2020

OPEN PREP

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Rest 2 Minutes Between Sets

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

KILOS: 52/38

Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry Rleft)
:15 Second L-Sit Hold

Rest as Needed Between Sets

GAMES PREP

Pegboard Conditioning
For Time [12 Minute Time Cap]:
9 Pegboards

Every 3 Minutes [Starting at 0:00]:
30′ Handstand Walk O-Course (Ramp)
18 Alternating Pistols
30′ Handstand Walk O-Course (Stairs)

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Rest 2 Minutes Between Sets

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Ring Muscle-ups
50 Overhead Squats (135/95)

KILOS: 61/43

Odd-Object Conditioning
3 Rounds:
15/12 Calorie Echo Bike
50′ Yoke Carry (460/320)

Rest 30 Seconds

15/12 Calorie Echo Bike
100′ Handstand Walk

Rest 2 Minutes

KILOS: 209/150

Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

Rest as Needed Between Sets 

Sunday // 7.12.2020

OPEN PREP

Rest day. Enjoy!

GAMES PREP

Rest day. Enjoy!

Saturday // 7.11.2020

OPEN PREP

Capacity Builder
For Time (12 Minute Cap):
30 Ring Muscle-ups

Every 2 Minutes [Starting at 0:00]
9/6 Calorie Ski Erg
3 Power Snatches (115/85)

KILOS: 52/38

Conditioning
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar 

GAMES PREP

Snatch Ladder
Every 7 Minutes x 3 Rounds:
5 Snatches
4 Snatches
3 Snatches
2 Snatches
1 Snatch

Female Weights
Round 1: 95-105-115-125-135
Round 2: 115-125-135-145-155
Round 3: 135-145-155-165-175

Male Weights
Round 1: 135-155-175-195-215
Round 2: 155-175-195-215-235
Round 3: 175-195-215-235-255

Capacity Builder
For Time (12 Minute Cap):
3 L-Sit Legless Rope Climbs
6 Legless Rope Climbs
9 Rope Climbs

Every 2 Minutes [Starting at 0:00]
9/6 Calorie Ski Erg
4 Alternating Dumbbell Squat Snatches (80/55)

KILOS:
36.5/25

Conditioning
“Cement Mix-Up””
Every 3 Minutes x 7 Rounds:
400 Meter Run
6 Burpee Bar Muscle-ups

Endurance Row
7k Row

Friday // 7.10.2020

OPEN PREP

Back Squat
3 Reps
6 Reps
12 Reps

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Conditioning
“Dirt Nap” 
3 Rounds For Time:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

KILOS: 52/38

Bike Recovery
15 Minute Recovery Bike

On the [5-10-15:]
15 Pausing Hip Extensions 

GAMES PREP

Back Squat
3 Reps
6 Reps
12 Reps

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Conditioning
“Dirt Nap”
3 Rounds For Time:
15 Hang Squat Cleans (135/95)
15 Lateral Barbell Burpees

KILOS: 62/43

Odd-Object Conditioning
For Time:
700 Meter Ski Erg
50′ Weighted Bear Crawl (50’s/35’s)
10 Sandbag Cleans (200/150)
50′ Weighted Bear Crawl (50’s/35’s)
700 Meter Ski Erg

KILOS:
Bear Crawls: 22.5’s/15’s
Sandbag Cleans: 91/68

Bike Recovery
15 Minute Recovery Bike

On the [5-10-15:]
15 Pausing Hip Extensions 

Thursday // 7.9.2020

OPEN PREP

Optional active recovery day.

GAMES PREP

Optional active recovery day.

Wednesday // 7.8.2020

OPEN PREP

Capacity Builder
[On the 0]: 21 Power Cleans (115/85)
[On the 2]: 21 Box Jump Overs (24″/20″)
[On the 4]: 21 Front Squats (115/85)
[On the 6]: 21 Power Cleans (115/85)
[On the 8]: 21 Box Jump Overs (24″/20″)
[On the 10]: 21 Front Squats (115/85)
[On the 12]: 21 Power Cleans (115/85)
[On the 14]: 21 Box Jump Overs (24″/20″)
[On the 16]: 21 Front Squats (115/85)” ”

KILOS: 52/38

Conditioning
“Slumber Party” 
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of  “Cindy”
800 Meter Run

KILOS: 61/43

Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 2 Minutes Between Sets 

GAMES PREP

Odd-Object Sprint
For Time:
100 Meter Sled Push (Bodyweight)
100 Meter Farmers Carry (80’s/55’s)
15 Ring Muscle-ups
200 Meter Sandbag Carry (150/100)

KILOS:
Farmers Carry: 36.5’s/25’s
Sandbag Carry: 68/45

Capacity Builder
[On the 0]: 21 Power Cleans (135/95)
[On the 2]: 21 Box Jump Overs (30″/24″)
[On the 4]: 21 Front Squats (135/95)
[On the 6]: 21 Power Cleans (135/95)
[On the 8]: 21 Box Jump Overs (30″/24″)
[On the 10]: 21 Front Squats (135/95)
[On the 12]: 21 Power Cleans (135/95)
[On the 14]: 21 Box Jump Overs (30″/24″)
[On the 16]: 21 Front Squats (135/95)

KILOS: 61/43

Conditioning
“Slumber Party”
For Time:
20 Push Jerks (205/145)
40/30 Calorie Assault Bike
8 Rounds of “”Mary””
40/30 Calorie Assault Bike
20 Push Jerks (205/145)

KILOS: 93/65

Body Armor
Not For Time:
1,000 Meter Row
18 Bench Press (185/125)
1,000 Meter Row
15 Bench Press (205/135)
1,000 Meter Row
12 Bench Press (225/145)

KILOS:
1st Bar: 84/57
2nd Bar: 93/61
3rd Bar: 102.5/65

Swim Conditioning
5 Sets: 100 Meter Swim
5 Sets: 50 Meter Swim
5 Sets: 100 Meter Swim

Rest 1 Minute Between Each Set

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