WORKOUT
COMMUNITY CUP WORKOUT #1
NOVICE
As many rounds and reps as
possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell,
20-inch box
STRENGTH
BACK SQUAT
3X5 AT 85% ACROSS
AB CASHOUT
3-4 SETS OF
20 PLANK PULL THROUGHS, EACH SIDE
10 SIDE PLANK REACH THROUGHS
:45 CHINESE PLANK
CONDITIONING
EVERY 6:00 X 5 SETS
400M CARDIO*
100M MB RUN
20 BURPEE TO PLATE
#20/14
*CARDIO, SWITCH BETWEEN BIKE, RUN, SKI, ROW. BIKE IS 2X THE DISTANCE
STRENGTH
COMMUNITY CUP WORKOUT #3
**ALL DIVISIONS**
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
*All competition tiers complete
the workout as written.
STRENGTH
BENCH PRESS
3X9AT 75% OF MAX
STAY AT SAME WEIGHT ACROSS ALL SETS
WORKOUT
AMRAP 10
40 DOUBLE UNDERS
5 DB MANMAKERS
#50/35'S
1 REP = PUSH UP + ROW R + PUSH UP + ROW L
STRENGTH
SNATCH COMPLEX
5 SETS OF 2* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OVERHEAD SQUAT
WEEK 3 AT 75% SNATCH MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
REST AROUND 2:00 BETWEEN SETS
STRENGTH
5 SETS OF
100' SLED PUSH (LIGHT-ISH, FOCUS ON SPEED)
:45 PLANK
CONDITIONING
8 SETS
2:00 MACHINE FOR CALS
1:00 REST
GOAL IS TO GET 18-20 CALS EACH INTERVAL
CONDITIONING
EVERY 8:00 X 4 ROUNDS
400M RUN
30 POWER SNATCHES #75/55
20 SYNCHRO LATERAL BURPEES OVER BAR
STRENGTH
SPLIT JERKS
5 X 2
TAKE 5-8MINUTES TO BUILD TO A MODERATE STARTING WEIGHT, THEN BEGIN YOUR 5 SETS. BUILD IN WEIGHT.
CONDITIONING
EMOM 25
1- 200M ROW
2- 12 ALT LUNGES WITH DUAL DB
3- 12 V-UPS*
4- 6 DEVILS PRESS
5- REST
*RX+ 10 TOES TO BAR