2022/06/25 SATURDAY | 108 COMPETE

WARM-UP2 Sets:10 Alternating Spiderman stretch10 Leg swings/leg (across body) 1 Set::20 Row, bike, skierg10 Wall-ball front squats (14/20 lb)10 Sit-ups5 Dumbbell deadlift/arm 1 Set::20 Row, bike, skierg10 Wall-ball push press (9/10 ft) (14/20 lb)10 V-ups5 Dumbbell sumo deadlift high pull/arm 1 Set::20 Row, bike, skierg10 Wall-ball shots (9/10 ft) (14/20 lb)10 GHD sit-ups to parallel10 […]

2022/06/21 THUESDAY | 108 COMPETE

WARM-UP2 Sets:1:00 Row, bike, skierg10 Box step-ups 1 Set:10 Kip swing on rings10 Jumping ring dips5 Box jumps 1 Set:10 Low-ring muscle-up transitions5 Box jumps 1 Set:2-3 Ring muscle-ups (or transitions)5 Box jumps (24/30 in)– Rest as needed between movements. POWERMuscle Squat Snatch (1 Rep-Max of Snatch)3 x 2 @ Up to 60% Front Squat […]

2022/06/20 MONDAY | 108 COMPETE

WARM-UP2 Sets:30 Jumping jacks:30 Plank hold 1 Set::30 Single-unders (both feet)10 Straight leg sit-ups:30 Single-unders (right leg only)10 Butterfly sit-ups:30 Single-unders (left leg only)15 Seated leg lifts:30 Single-unders (alternating feet)15 V-ups:30 Single-unders or Double-unders POWERPower Snatch + Squat Snatch (1 Rep-Max of Snatch)3 x 2+1 @ Up to 60% Squat Snatch (1 Rep-Max of Snatch)2 […]

24 KW | 108 COMPETE

2022/06/20 MONDAY WARM-UP2 Sets:30 Jumping jacks:30 Plank hold 1 Set::30 Single-unders (both feet)10 Straight leg sit-ups:30 Single-unders (right leg only)10 Butterfly sit-ups:30 Single-unders (left leg only)15 Seated leg lifts:30 Single-unders (alternating feet)15 V-ups:30 Single-unders or Double-unders POWERPower Snatch + Squat Snatch (1 Rep-Max of Snatch)3 x 2+1 @ Up to 60% Squat Snatch (1 Rep-Max […]

2022/06/19 SUNDAY | 108 COMPETE

WARM-UP3 Sets:10 Leg Swings / Side:30 Row10 PVC Pass Throughs10 PVC Muscle Snatch then… 10 Snatch Grip Deadlift (45/35#)10 Snatch Pulls10 Overhead Squats10 Hang Squat Snatch5 Hang Squat Snatch (40%) POWERSquat Snatch (onto the plates)(1 Rep-Max of Snatch)3 x 4 @ Up to 50% Squat Snatch2 x 3 @ 50%1 x 3 @ 60%2 x […]

2022/06/17 FRIDAY | 108 COMPETE

WARM-UP3 Sets:1:00 Bike, Bike, or Ski10 Push-up to Down Dog10 Front Squats 20/15 Kg POWERFront Squats (with straps)(1 Rep-Max of Clean & Jerk)3 x 6 @ Up to 50% Squat Clean (1 Rep-Max of Clean & Jerk)2 x 2 @ 50%2 x 2 @ 60%2 x 2 @ 70%1 x 2 @ 75%1 x 2 […]

2022/06/16 THURSDAY | 108 COMPETE

WARM-UPOn a 7:00 Clock:10 Shoulder Taps10 Kip Swings5 Alternating Single-Arm DB Strict Press / Arm10 Banded Pull Aparts POWERDeficit Power Snatch + Overhead Squat (1 Rep-Max of Snatch)2 x 3+2 @ 50%2 x 3+2 @ 60%3 x 2+1 @ 70% Deficit Squat Snatch (1 Rep-Max of Snatch)3 x 2 @ 75%3 x 1 @ 80-85% […]