Competition

Monday 1/13 Warm Up 3 rounds: 10 Heavy Kettlebell Swings 5 High Box Jumps 5/side Lateral Box Step Ups A. Deadlift 5×5, increasing Note: Try to build from last week’s weights. B1. Single Leg Step Ups 5×5/side, increasing Note: Add… Read more »

Monday 1/6 Warm Up 3 rounds 10 Heavy Kettlebell Swings 5 High Box Jumps 10 seconds Ring Support A. Deadlift 5×5, increasing Note: Overhand grip only, start at 50% of 1 RM B1. Single Leg Step Ups 5×5/side, increasing B2…. Read more »

Monday 12/30 Strength 16 minutes to build to a heavy complex of: 1 Power Snatch + 1 Hang Squat Snatch Conditioning 3 rounds for time: 30/25 Calorie Row (Time Cap: 2 minutes) 30 Air Squats 30 Russian Kettlebell Swings (32/24)… Read more »

Monday 12/23 Strength In 16 minutes to build to a heavy complex of: 1 Snatch Pull + Hang Squat Snatch + Overhead Squat Conditioning For time: 40/35 Calorie Row 30 Overhead Squats (135/95) 20 Burpees Tuesday 12/24 “All I want… Read more »

Monday 12/16 Warm Up 3 rounds: 5 Squat with Press out 5 High Box Jumps 10 Ring Rows A. Back Squat: Find a 1 RM. B1. Weighted Strict Pull Ups 5×3, increasing B2. Dumbbell Bench Press 5×8, increasing B3. Dumbbell… Read more »

Monday 12/9 Warm Up 3 rounds: 10 Squats with press out 5 Box Jumps 5 Strict Pull Ups A. Back Squat 5×1, heavy but do not max out today B. Front Squat 5×1 (85-90% of 1 RM) C. Behind the… Read more »

Monday 12/2 Warm Up 2 rounds: 10 Squat with Press out 5/side Single Arm Dumbbell High Pull 5 High Box Jumps A. Back Squat 5×5, increasing B. Front Squat 10×1 (85% of 1 RM) C. Behind the Neck Strict Press… Read more »

Monday 11/25 Warm Up 2 rounds: 10 Squats with press out 5/side Lateral Box Step Ups A. Back Squat 5×4, increasing B. Front Squat 5×1 at 80% of 1 rm C. Behind the Neck Strict Press 5×5, increasing D. Every… Read more »

Monday 11/18 Warm Up 2 rounds: 10 Squats with press out 8/side Dumbbell Strict Press A. Back Squat 5×3, increasing B. Front Squat 5×2, increasing C. Behind the Neck Strict Press 5×5, increasing Rest 2 minutes between sets D. Every… Read more »

Monday 11/11 Warm Up 5-7 minutes Empty Barbell Clean and Jerk Warm Up A. Power Clean + Hang Power Clean + Squat Clean + Split Jerk 7x(1+1+1+1) B. Clean Pulls 5×3 (80% of Jerk) C. Echo bike for 21 minutes,… Read more »