7.31 - 8.6

Welcome to August, where NFL training camps are back in full swing and we continue our push toward getting stronger, faster and tougher!

Nice job kicking butt during our awesome training week. It’s great to see the progress you are making during our latest training cycle, especially in the deadlift. Keep it up! We are now in week 7 of our 17 week deadlift cycle! (Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This Friday is the Masters 40+ competition at Unbeaten. If you are 40+, sign up and compete. If not, come on down and cheer on our athletes! Great prizes are available via our sponsors!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

Quote of the Week:  “Which do you prefer? The pain of discipline or the pain of regret.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle   

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training


RP Nutrition Template = Light


Close Grip Bench Press



Ascending Ladder for 10 minutes:

Min 1: 1 Power Clean (135/95) - 20 DU

Min 2: 2 Power Cleans (135/95) - 20 DU

Min 3: 3 Power Cleans (135/195) - 20 DU


Add 1 Power Clean per round – Keep 20 DU or SU per round


RP Nutrition Template = Light


For Time

3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test =  7 Thrusters (75/55), 7 Pull-ups, 7 Burpees


RP Nutrition Template = Light



5 x 1 @ 85%


4 Rounds for Time

400m Run
15 Power Snatches (75/55)


RP Nutrition Template = Light


Seated Z-Press


Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

8 x 4 AHAP (Rest :60 between sets)


Gymnastics Conditioning

Complete the complex below Using Either 5, 3 or 1 reps per movement. Goal is to remain unbroken and stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail to do so, drop down to the 3 track for the next round.

5 Rounds of

5, 3 or 1 Strict C2B

5, 3 or 1 Kipping C2B

5, 3 or 1 Bar Muscle Up


Open Gym or Rest Day

**Masters Competition at Unbeaten**


RP Nutrition Template = Light

Barbell Conditioning

Every 2 mins for 7 rounds

3 Power Cleans + 3 Front Squats + 3 Push Jerks (athlete selects weight)


Partner Up

12 min AMRAP


Deadlifts (155/105)
Handstand Push-ups

Athlete 1 completes 21 deadlifts, then athlete 2 complete 21 deadlifts. Then athlete 1 completes 21 HSPUs, then athlete 2, etc. Continue following the rep scheme until the 12 mins are complete.


RP Nutrition Template = Light


Partner Up

Teams of 2

30 minute AMRAP

Partner 1

8 Thrusters (115/75)
2 legless rope climbs or 4 rope climbs (both are Rx)
10 Box Jump Overs (24/20)

Partner 2

200 meter run carrying a sandbag or med ball (AHAP)

Partner 1 begins the AMRAP while partner 2 runs with the sandbag.

When partner 2 returns from the run, switch. Partner 2 picks up right where partner 1 left off in the AMRAP

Score is total reps completed as a team in the AMRAP