Competition

Monday 10/14 Warm Up 3 rounds: 5/side Lateral Box Step Ups 5/side Single Arm High Pulls 100 ft Single Arm Suitcase Carry (light weight) A1. Back Squats 5×3 (100% of Clean) A2. Weighted Pull Ups 5×3, increasing B. 3 rounds:… Read more »

Monday 10/7 Warm Up 3 rounds: 10/side Single Arm High Pulls 10 Alternating push up T’s 5/side Lateral Box Step Ups A1. Strict Press 5×8, increasing A2. Barbell Bent Over Rows 5×8, increasing B. 3 sets of 200 ft/side Single… Read more »

Monday 9/30 Warm Up 3 rounds: 5/side Single Arm High Pulls 30 seconds Barbell Front Rack Stretch 10 Ring Kipping Swings A. Muscle Cleans 5×3 B. Front Squats 5×2 (70% 1 RM) C. For time: 10 Ring Muscle Ups 50… Read more »

Monday 9/23 Warm Up 3 rounds: 5/side Single Arm High Pulls 10 Kipping Swings 10 Squats with press out A. 5 sets: 3 Strict Pull Ups 3 Kipping Pull Ups 3 Chest to Bar Pull Ups 3 Bar Muscle Ups… Read more »

Monday 9/16 Warm Up 2 rounds: 10/side Single Arm Kettlebell Swings 10/side Single Arm suitcase Deadlifts A. 6 minute EMOM: 5 Squat Cleans B. Romanian Deadlift 4×10, increasing C. 5 rounds of 2 minutes work: 10 Push Press (95/65) 5… Read more »

Monday 9/9 Warm Up 2 rounds: 5/side Thoracic Extensions 5 High Box Jumps 30 seconds Front Rack Stretch of choice A. Power Clean 5×3, increasing (reset each rep) B. Romanian Deadlift 4×10, increasing C. Every 5 minutes for 3 rounds:… Read more »

Monday 9/2 All Levels “Girls Only” From minutes 1-15, complete “Grace” For time: 30 Clean and Jerks (135/95) From minutes 15-30, complete “Helen” 3 rounds for time: 400 m Run 21 American Kettlebell Swings (24/16) 12 Pull Ups Tuesday 9/3… Read more »

Monday 8/26 Rest Day Tuesday 8/27 7-10 minutes Empty Barbell Snatch Warm Up A1. Reverse Lunge to Single Leg Romanian Deadlift 3×6/side A2. Half Kneeling Landmine Trunk Twists 3×6/side B1. 5 sets of complex: 1 Muscle Snatch, from above the… Read more »

Monday 8/19 Rest Day Tuesday 8/20 Warm Up 3 rounds: 10/side Single Arm Swings 10/side Suitcase Deadlifts 5/side Single Arm Strict Press A. 6 minute EMOM: 5 Push Jerks (155/105) B. Romanian Deadlifts 5×10, increasing C. 4 rounds of 2… Read more »

Monday 8/12 Rest Day Tuesday 8/13 Warm Up 2 rounds: 10 Banded Pull Aparts 10 Alternating Push Up Ts 10 Glute Bridges A. Bench Press Cluster 4×1.1.1.1 (rest 10 seconds between each rep), rest 3 minutes between sets B1. Alternating… Read more »