Competition

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 »

April 8th Monday Rest Day April 9th Tuesday Warm Up 3 rounds of: 5/side Thoracic Extensions 5/side Lateral Box Step Ups 15-20 Push Ups A1. Front Squat + Back Squat 5x(2+3), across (75% of 1 RM Front Squat) A2. Prone… Read more »

Monday 4/1 Rest Day Tuesday 4/2 Warm Up 2 rounds: 20 seconds Assisted or Freestanding Handstand Hold 10 Squats with a press out 10 Push Up Ts A. Strict Deficit Handstand push Ups 5×5 (increasing difficulty if possible) B. Front… Read more »

Please note this is a deload week. Monday 3/25 Rest Day Tuesday 3/26 Experienced or MBC Wednesday 3/27 MBC Thursday 3/28 Rest Day Friday 3/29 Open Gym Drop Jumps 20-30”/3×3 Drop Jumps into Half Squat 20-30”/3×3 Floor/Block/Hang Clean + Jerk… Read more »

Monday 3/18 EWOD and or Manhattan Barbell Club Tuesday 3/19 A1. Deadlift 5×2 (75% of 1 RM reset each rep, no touch and go) A2. Landmine Push Press with Rotation 5×5/side each arm A3. 1-3 Strict Ring Muscle Ups B…. Read more »

Saturday 3/16 19.4 or If you did it on Friday then All Levels. (Please sign up for class) Sunday 3/17 Manhattan Barbell Club or Rest Day (Please register for class)

Wednesday 3/13 A. Endurance and/or MBC (Please sign up for class) B. 10 minutes: 30 seconds Assault Bike (hard) 30 seconds Easy Spin Thursday 3/14 All Levels and/or MBC if doing the Open on Saturday. (Please sign up for class)… Read more »

Monday 3/11 A. EWOD and or MBC (Please sign up for class) B. 10 minutes: 20 seconds Row (Sprint) 40 seconds Rest Tuesday 3/12 Warm Up 3 rounds: 10 Push Up with Shoulder Taps 10 Heavy Kettlebell Swings 10 Kipping… Read more »

Saturday 3/9 19.3 or Rest Day Sunday 3/10 Manhattan Barbell Club or Rest Day (Please register for class)