Eagle Strong Results: Competitors Track

Eagle Strong Programming

Functional Fitness

Coach

Alan Joyner

The premise of the Competitors' Track is simple - we take experienced CrossFit athletes and make them Elite. If you've consistently performed well in The Open and local competitions but are looking to progress to the next level, this is the program for you.

The Competitors' Track is specifically designed for the seasoned athlete looking to compete with the best. We accomplish this by focusing on building an advanced skillset in weightlifting technique, barbell cycling, strength, gymnastics, and metabolic conditioning. Your programming will vary from day to day, as we focus on building a well-rounded athlete: one that can crush a metcon as well as they crush a PR lift.

As an Eagle Strong athlete you will receive 5 workouts each week. We will intermix components of gymnastics, weightlifting and traditional CrossFit movements over a variety of time domains and structures to optimize both aerobic and anaerobic conditioning.

You never know what we'll throw at you, but there is one thing you can count on: you're going to be the fittest you've ever been.

$12 / mo

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Features

Coach Joyner

Direct contact with Alan to hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Equipment

Required

Barbell // Weight Plates // Pullup Bar // Squat Rack // Bench // Medicine Ball // Skipping Rope // Plyo Box // Kettlebells // Dumbbells

Recommended

Rings // Sandbag/Atlas Stone

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2023-08-07

5 Sets: Snatch Balance + Overhead Squat

1 Set: 2 Snatch Balances + 2 Overhead Squats @60% 1RM Snatch 1 Set: 2 Snatch Balances + 2 Overhead Squats @65% 1RM Snatch 2 Sets: 2 Snatch Balances + 1 Overhead Squat @70% 1RM Snatch 1 Set: 2 Snatch Balances + 1 Overhead Squat @75% 1RM Snatch

5 Sets: Snatch Lift Off + Snatch Pull + Squat Snatch

2 Sets: 1 Snatch Lift Off + 1 Snatch Pull + 2 Squat Snatches @ 60% 1RM Snatch 2 Sets: 1 Snatch Lift Off + 1 Snatch Pull + 1 Squat Snatch @ 65% 1RM Snatch 1 Set: 1 Snatch Lift Off + 1 Snatch Pull + 1 Squat Snatch @ 70% 1RM Snatch

5 Sets: 1 1/4 Front Squat + Front Squat

2 Sets: 1 1 1/4 Front Squat + 2 Front Squats @ 60% 1RM Front Squat 1 Set: 1 1 1/4 Front Squat + 1 Front Squat @ 65% 1RM Front Squat 1 Set: 1 1 1/4 Front Squat + 1 Front Squat @ 70% 1RM Front Squat 1 Set: 1 1 1/4 Front Squat + 1 Front Squat @ 75% 1RM Front Squat

3RFT x2

Level 1: 3 Rounds For Time: 15/12 Cal Air Bike 10 DB Thrusters (50s/35s) Rest 3 Minutes, Repeat Score: Overall Time Including Rest --------------------------------------------------- Level 2: 3 Rounds For Time: 15/12 Cal Air Bike 10 DB Thrusters (Any Weight) Rest 3 Minutes, Repeat Score: Overall Time Including Rest ---------------------------------------------------

Rowing

5 x 500

Accessory

3 Sets: 6 Strict Pullups (Banded, If Needed) 12 Barbell Bent Over Rows 12 Lat Pulldowns (AHAP)

Tuesday

2023-8-8

5 Sets: Push Jerk + Split Jerk

2 Sets: 2 Push Jerks + 2 Split Jerks @60% 1RM Split Jerk 1 Set: 2 Push Jerks + 1 Split Jerk @65% 1RM Split Jerk 1 Set: 2 Push Jerks + 1 Split Jerk @70% 1RM Split Jerk 1 Set: 2 Push Jerks + 1 Split Jerk @75% 1RM Split Jerk

5 Sets: Clean Pull + Clean Panda Pull + Squat Clean

2 Sets: 1 Clean Pull + 1 Clean Panda Pull + 2 Squat Cleans @60% 1RM Clean 1 Set: 1 Clean Pull + 1 Clean Panda Pull + 1 Squat Clean @65% 1RM Clean 1 Set: 1 Clean Pull + 1 Clean Panda Pull + 1 Squat Clean @70% 1RM Clean 1 Set: 1 Clean Pull + 1 Clean Panda Pull + 1 Squat Clean @75% 1RM Clean

5 Sets: Clean Deadlift + Clean Pull

2 Sets: 2 Clean Deadlifts + 3 Clean Pulls @75% 1RM Clean 3 Sets: 2 Clean Deadlifts + 3 Clean Pulls @80% 1RM Clean

3RFT:

Level 1: 3 Rounds For Time: 100 Double Unders 50 GHD SItups --------------------------------- Level 2: 3 Rounds For Time: 100 Double Unders 50 Straight Leg SItups --------------------------------- Level 3: 3 Rounds For Time: 100 Single Unders 50 Straight Leg SItups ---------------------------------

AMRAP15

Level 1: 15 Min AMRAP: 300m Row 100ft Sled Push (90/60) 100ft Farmers Carry (53s/35s) -------------------------------- Level 2: 15 Min AMRAP: 300m Row 100ft Sled Push (Any Weight) 100ft Farmers Carry (Any Weight) --------------------------------

Accessory

4 Sets: 10 DB Bench Presses (AHAP) 10 Alt DB Hammer Curls 10 Supported DB Rows

Wednesday

2023-8-9

Barbell Reverse Lunge Into Step Up

4 x 20

Sled Push

5 x 100

Deadlift

6, 4, 4, 2 @ 70, 75, 75, 80 %

AMRAP15

Level 1: 15 Min AMRAP: 5 Strict Handstand Pushups 5 Strict Pullups 10 Goblet Squats (35/26) ------------------------------------ Level 2: 15 Min AMRAP: 5 Handstand Pushups 5 Pullups 10 Goblet Squats (35/26) ------------------------------------ Level 3: 15 Min AMRAP: 5 Box Handstand Pushups or Hand Release Pushups 5 Banded Strict Pullups 10 Goblet Squats (Any Weight) ------------------------------------

AMRAP2

Level 1: 2 Min AMRAP: Max Legless Rope Climbs (15ft) ---------------------------------- Level 2: 2 Min AMRAP: Max Rope Climbs (15ft) ---------------------------------- Level 3: 2 Min AMRAP: Max KB Rope Pullups (53/35) ----------------------------------

Conditioning

For Time: 65/52 Cal Air Bike 50 Burpee Pullups

Thursday

2023-8-10

5 Sets: Snatch High Pull + Hang Power Snatch

1 Set: 2 Snatch High Pulls + 2 Hang Power Snatches @65% 1RM Power Snatch 1 Set: 2 Snatch High Pulls + 2 Hang Power Snatches @70% 1RM Power Snatch 1 Set: 1 Snatch High Pull + 2 Hang Power Snatches @73% 1RM Power Snatch 1 Set: 1 Snatch High Pull + 2 Hang Power Snatches @77% 1RM Power Snatch 1 Set: 1 Snatch High Pull + 2 Hang Power Snatches @80% 1RM Power Snatch

5 Sets: Clean Pull + Hang Power Clean + Push Jerk

1 Set: 1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @65% 1RM Power Clean 1 Set: 1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @70% 1RM Power Clean 1 Set: 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @75% 1RM Power Clean 1 Set: 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @80% 1RM Power Clean 1 Set: 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @85% 1RM Power Clean

3 Sets: Snatch Deadlift + Snatch Pull

1 Set: 2 Snatch Deadlifts + 2 Snatch Pulls @95% 1RM Snatch 1 Set: 2 Snatch Deadlifts + 2 Snatch Pulls @98% 1RM Snatch 1 Set: 2 Snatch Deadlifts + 2 Snatch Pulls @100% 1RM Snatch

FT:

Level 1: For Time: 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (50s/35s, 12") 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (70s/50s, 12") 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (100s/70s, 12") ----------------------------------------- Level 2: For Time: 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (35s/20s, 12") 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (50s/35s, 12") 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (70s/50s, 12") ----------------------------------------- Level 3: For Time: 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (Any Weight/Height) 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (Any Weight/Height) 20 Cal Bike (Erg, If Possible) 20 Double DB Step Ups (Any Weight/Height) -----------------------------------------

Level 1: 20 Bar Muscle Ups 400m Run 20 RIng Muscle Ups 400m Run 20 Bar Muscle Ups ------------------------- Level 2: 20 Bar Muscle Ups 400m Run 20 Bar Muscle Ups 400m Run 20 Bar Muscle Ups ------------------------- Level 3: 10 Bar Muscle Ups 400m Run 10 Bar Muscle Ups 400m Run 10 Bar Muscle Ups ------------------------- Level 4: 20 Burpee Pullups 400m Run 20 Burpee Pullups 400m Run 20 Burpee Pullups -------------------------

Friday

2023-8-11

3 Position Power Snatch Complex

1 x 1

Banded KB Swings

3 x 10

Landmine Bar Twist

3 x 10

FT:

Level 1: For Time: 15 Front Squats (135/95) 25 Pullups 5 Thrusters (135/95) 10 Shuttle Runs (25ft=1) 10 Front Squats (155/105) 20 Chest To Bar Pullups 5 Thrusters (155/105) 10 Shuttle Runs (25ft=1) 5 Front Squats (185/125) 10 Bar Muscle Ups 5 Thrusters (185/125) 10 Shuttle Runs (25ft=1) ---------------------------------------- Level 2: For Time: 15 Front Squats (135/95) 25 Pullups 5 Thrusters (135/95) 10 Shuttle Runs (25ft=1) 10 Front Squats (135/95) 20 Chest To Bar Pullups 5 Thrusters (135/95) 10 Shuttle Runs (25ft=1) 5 Front Squats (135/95) 10 Bar Muscle Ups 5 Thrusters (135/95) 10 Shuttle Runs (25ft=1) ---------------------------------------- Level 3: For Time: 15 Front Squats (Any Weight) 25 Ring Rows 5 Thrusters 10 Shuttle Runs (25ft=1) 10 Front Squats 20 Jumping Pullups 5 Thrusters 10 Shuttle Runs (25ft=1) 5 Front Squats 10 Burpee Pullups 5 Thrusters 10 Shuttle Runs (25ft=1) ----------------------------------------

2RFT

Level 1: 2 Rounds For Time: 10 Shuttle Runs (25ft = 1) 15 Kipping Handstand Pushups 10 Shuttle Runs (25ft = 1) 10 Strict Handstand Pushups 10 Shuttle Runs (25ft = 1) 5 Wall Facing Strict Handstand Pushups -------------------------------------- Level 2: 2 Rounds For Time: 10 Shuttle Runs (25ft = 1) 15 Kipping Handstand Pushups 10 Shuttle Runs (25ft = 1) 10 Kipping Handstand Pushups 10 Shuttle Runs (25ft = 1) 5 Kipping Handstand Pushups -------------------------------------- Level 3: 2 Rounds For Time: 10 Shuttle Runs (25ft = 1) 15 Box Handstand Pushups 10 Shuttle Runs (25ft = 1) 10 Box Handstand Pushups 10 Shuttle Runs (25ft = 1) 5 Box Handstand Pushups --------------------------------------

Accessory

3 Sets: 10 Ring Pushups 10 Chinups 10 Dips 10 Barbell Curls 20 GHD Situps 10 Strict Hanging Knee Raises 1 Min Plank Hold

Coach