2022/06/15 WEDNESDAY | 108 COMPETE

WARM-UP3 Sets::20 work/ :10 restShoulder TapsJumping JacksUp Down 3 Sets:10 ATY Raises5 Single-Arm DB Strict Press / Arm10 Straight Leg Sit-ups POWERClean & Jerk technical day (1 Rep-Max of Clean & Jerk)8 x 2+2 @ Up to 50%“ STRENGTHGood Morning + Squat3 x 6 @ light METCONFor time:15-12-9:Thrusters (65/95 lb)Pull-ups-Rest 5:00 12-9-6:ThrustersPull-ups– Rest 5:00 9-6-3:ThrustersPull-ups […]

2022/06/13 MONDAY | 108 COMPETE

WARM-UP5 Sets:200m Jog10 Alternating Single-Leg Toe Touches10 Inchworm + Push-up10 Samson Stretch10 Alternating Toe Touch in Plank10 Air Squat + Good Morning“ POWERSquat Snatch from blocks (below the knee) (1 Rep-Max of Snatch)2 x 3 @ 50%1 x 3 @ 60%2 x 3 @ 70%2 x 3 @ 75%2 x 3 @ 80% Snatch Grip […]

23 KW | 108 COMPETE

2022/06/13 MONDAY – ON
2022/06/14 THUESDAY – OFF
2022/06/15 WEDNESDAY – ON
2022/06/16 THURSDAY – ON
2022/06/17 FRIDAY – ON
2022/06/18 SATURDAY – OFF
2022/06/19 SUNDAY – ON

2022/06/12 SUNDAY | 108 COMPETE

WARM-UP2 Sets:1:00 Row10 Hamstring Kick-ups/leg10 Superman5 Split Squats/leg5-10 Strict Pull-ups– Pause for :01 on the pull-ups at the bottom. 1 Set:5 Hip extensions (:03 hold @ top)5 Kip Swings, immediately into3-5 Kipping Pull-ups10 Alternating foot-wrap Pistoös3-5 Kipping Pull-ups10 Pistols 1 Set:10 Hip Extensions5-7 Kipping Pull-ups10 Pistols POWERHang Snatch + Snatch Balance (1 Rep-Max of Snatch)3 […]

2022/06/11 SATURDAY | 108 COMPETE

WARM-UP1 Set:400-m Run10 Calf Stretches/leg15-m Toe walk15-m Heel walk1:00 Air Squats:20 Samson Lunges/leg400-m Run 1 Set:30 Single-unders10 Push-ups3 Burpees (slow)25 Double-unders4 Burpees (moderate) 1 Set:30 Double-unders10 Burpees (sprint) POWERPower Clean + Front Squat (1 Rep-Max of Clean & Jerk)3 x 2+2 @ Up to 60% STRENGTHFront Squat (1 Rep-Max of Clean & Jerk)1 x 3 […]

2022/06/09 THURSDAY | 108 COMPETE

WARM-UPEMOM 4::45 Row– Increase pace each minute. EMOM 4::45 SkiErg– Increase pace each minute. 2 Sets:10 PVC pass-throughs10 shoulder presses (empty barbell)6 Back-rack Lunges 2 Sets:4 Overhead Lunges4 Front-rack Lunges4 Back-rack Lunges POWERSnatch Pull + Snatch (1 Rep-Max of Snatch)1 x 1+1+1+1 @ Up to 50%2 x 2+2 @ 50%2 x 2+2 @ 60%2 x […]

2022/06/08 WEDNESDAY | 108 COMPETE

WARM-UP2 Sets::45 SkiErg10 PVC pass-throughs3 Wall walks10 PVC pass-throughs5 Up-downs + max-vertical jumps10 PVC Overhead squats 1 Set:5 Squat to stands10 Alternating elbow insteps + reach1:00 banded shoulder stretch/side 1 Set:5 Hang Power Cleans5 Push Jerks5 Hang Power Clean & Jerks5 Thrusters5 Power Snatches– Use an empty barbell. 3 Sets:6 hang Power Clean& Jerks5 Thrusters4 […]

2022/06/07 THUESDAY | 108 COMPETE

WARM-UP1 Set:3:00 Single-unders– Rest as needed during the 3:00. 3 Sets::30 Wide-grip banded Pull-downs:30 PVC pass-throughs:30 Kettlebell Swings– Build in load on the KB swings. 1 Set:10 Handstand Shoulder taps (stomach-to-wall)10 Handstand Hip taps (back-to-wall)2:00 Handstand Walk practice 2 Sets:7 Ketllebell Swings (overhead)10-m Handstand Walk (3 Attempts)“ POWERPower Snatch + Squat Snatch + Snatch Balance […]