Monday 170320 – Competition

Warm up
3 rounds of:
2 minutes Row (easy pace)
Wrist or Forearm Stretch – Your choice
10 Close Grip Overhead Squats (empty bar)
+
3 rounds of:
1/arm Turkish Get ups
5/side Dead Bugs
10 Hollow Rocks

Strength
A. Split Jerk from Behind the Neck 4×3, increasing

B1. Seated Dumbbell Press 4×8-10, tough, rest 30 seconds
B2. Strict Pull ups with Tempo (3131), 4 setsx2-3 reps short of failure, sticking to tempo matters more than volume today, rest 30 seconds
B3. Ab Wheel Rollouts 4×10-15, rest 2-3 minutes

Conditioning
3 rounds for time of:
15 Burpees
15 Toes to Bar
15 Overhead Squats (105/75)

7 minute Time Cap

Here’s what’s on tap for Tuesday’s Competition classes:

Warm up
3 rounds of:
Bear Crawl Forward (30 seconds)
Bear Crawl Backward (30 seconds)
Kettlebell Halos (5 Right, 5 Left)

3 rounds of:
10 Dumbbell Overhead Walking Lunges
10 Dumbbell Thrusters (light)
1 Handstand Walk (or 2-3 attempts)

Strength
2 Position Clean+Front Squat 5x(1+2+3), increasing

Positions: from hip (“high hang”) + above the knee

Conditioning
25 minute EMOM (5 rounds):
1. 15/10 Assault Bike for Calories
2. 21 UB Double Unders
3. 1 round of “Cindy”
4. 21 American Kettlebell Swings (24/16)
5. 10 UB Clusters (95/65)