The Next Team Soul Weightlifting cycle is finally here and the goal will be to prep you guys for Nationals Week. This upcoming cycle will feature everything from warmup and injury prevention exercises to plyometrics and bodybuilding exercises, as well as all the weightlifting you need to get you ready to compete. You will see...Read More

Our new powerlifting cycle starts now! This program starts off as a higher frequency, higher volume program that will help you get stronger as well as get ready to compete. The first 7 weeks of this program will feature a good amount of exercise variation as well as lift frequency. You will see squat, bench,...Read More

Our new Team Soul Training cycle will begin one week after the final week of Quarterfinals and will run through Sunday, June 12. The purpose of this new training cycle is to prepare everyone for in-person competition. Whether you’re someone who has the ability to move on from Quarterfinals to Semifinals, your training needs to...Read More

22.3 For Time 21 Pull Ups42 Double Unders21 Thrusters18 Chest to Bar Pull Ups36 Double Unders18 Thrusters15 Bar Muscle Ups30 Double Unders15 Thrusters Weights: (95/65lbs, 115/75lbs, 135/85lbs) Timecap: 12 minutes WARM UP 5:00 Row@Z1 or Conversational Pace Activation: Spiderman Lunge with Rotation: x8/sideHip Fire Hydrant: x8/sideWall Angel: x20 2 SetsHollow Hold + Hollow Rock x0:20...Read More

22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time ofDeadlift (225/155)Bar-facing Burpee Time cap: 10 minutes WARM UP 5:00 Air Bike@Z1 or Conversational Pace*Increase intensity slightly for the last minute Activation: Hip 90/90 Stretch: 3×0:15 Holds + 0:10 Rest b/t holdsHip 90/90 Rotations: x5/sideFoam Roller, Thoracic Extension: 3×0:15 Holds + 0:10 Rest b/t Holds 3 SetsMcGill Curl Up: x5/sideDead...Read More

22.1 15:00 AMRAP 3 Wall Walks12 DB Snatch (50/3515 Step Down, Box Jump Over (24/20”) WARM UP 5:00 Air Bike@Z1 or Conversational Pace*Increase intensity slightly for the last minute Activation: Elevated Pigeon Pose: x:60/sideHip 90/90 Rotations + Extension : x6/sideThread the Needle: x8/side 2 SetsHollow Hold + Arch Hold: x:30 + :30Prone I/Y/T’s: x10/eachPaused Bird...Read More

This next weightlifting cycle consists of an 11-week, 3-mesocycle training program that will feature two, 4-week blocks, followed by a 3 week Competition Prep that is perfect for testing and establishing new PR’s. The first 4-week block will feature plenty of higher volume lifts and complexes, as well as a hypertrophy focus in the assistance...Read More

Below is a brief list of terminology and the types of training prescriptions you’ll see in your program and what they mean. KB = Kettlebell DB = Dumbbell BB = Barbell SA or SL = Single Arm or Single Leg, meaning that exercise is performed 1 arm or 1 leg at a time ME = Maximum Effort for the training...Read More

Team Soul’s 2021 CrossFit season begins with WODAPALOOZA. For those who have been long time followers of our program this is not news to you. WZA is and has been the kick off of our season since its inception. WZA has always played a fundamental role in the structure of our competition calendar. There’s a...Read More

After a long 12 weeks of off-season work, we are going to be transitioning into the next phase of training which we are calling our pre-season phase. It is the pre-season phase because this phase will run through a number of online qualifiers. The main focus will be on the WZA individual qualifiers, so we...Read More