Competition

Monday 6/17 Rest Day Tuesday 6/18 Warm up 3 rounds: 5/leg Lateral Box Step Ups 10/side Single Arm Kettlebell Swings 10/side Suitcase Deadlifts A. Sumo Deadlift 4×2, 1×5 Note: Take 4 sets to warm up and then start work sets…. Read more »

Monday 6/10 Rest Day Tuesday 6/11 Warm Up 3 rounds: 8/side Single Arm Kettlebell Strict Presses 8/side Single Arm High Pulls 4/side Single Arm Front Squats A1. Standing Landmine Press 4×8/side, increasing A2. Single Arm Bent Over Rows with 1… Read more »

Monday 6/3 Rest Day Tuesday 6/4 Warm Up 3 rounds: 30 seconds Double Bottoms Up Kettlebell Hold (upper arm parallel to ground) 10 Squats with Press Out 5/side Single Arm High Pulls A. Bottoms Up Turkish Get Ups: Accumulate 10… Read more »

Monday 5/27 “Murph” For time: 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 mile Run Tuesday 5/28 7-10 minute Empty Barbell Snatch Warm Up A. Power Snatch + Hang Power Snatch 7x(1+2), 70% of 1 RM… Read more »

Monday 5/20 Rest Day Tuesday 5/21 Warm Up 5 minutes Bike + 3 rounds: 5 Yoga Pushups 10 Squats with a Press Out 7 Kipping Swings A. For time: 21-15-9 reps of: Thrusters (95/65) Pull ups + 21-15-9 reps of:… Read more »

Monday 5/13 Rest Day Tuesday 5/14 Warm Up 7-10 minute Empty Barbell Warm Up + Mobility A. Muscle Clean + Squat + Jerk X/1+1+3×3 B. Pull + Below Knee Pull + Below Knee Clean (60-70%)/1+1+1×5 C. Muscle Snatch + Snatch… Read more »

Monday 5/6 Rest Day Tuesday 5/7 Warm Up 2 rounds: 10 Cat Cows 10/side Bird Dogs + 3 rounds: 5 High Box Jumps 6 Tempo Ring Rows (4 seconds up, 2 second hold at top, 4 seconds down) 10 Kettlebell… Read more »

Monday 4/29 Rest Day Tuesday 4/30 Barbell Snatch Warm Up (7-10 minutes) A. Snatch 5×3 from 12 inch blocks (60-70% of 1 RM) B. Snatch Pull 3×1 (110% of 1 RM) C. Front Squat 5×1 (87.5% of 1 RM) D…. Read more »

Monday 4/22 Rest Day Tuesday 4/23 A. 800 m Run + Barbell Snatch Warm Up A. Tall Snatch + Snatch Balance + Overhead Squat 5x(3+3+3) , increasing B. 5 sets of 1 Squat Snatch + 1 TNG Squat Snatch with… Read more »

Monday 4/15 Rest Day Tuesday 4/16 Warm Up 3 rounds of: 10 Squats with Press Out 5/side High Pulls 5/side Thoracic Extensions A1. Front Squat + Back Squat: 5x(1+2), 80% of 1 RM Front Squat A2. Prone Single Arm Trap… Read more »