Competition

Monday 3/16 Warm Up 3 rounds: 10/side Single Arm Suitcase Deadlifts 10/side Single Arm Kettlebell Swings A1. Good Mornings 4×10, increasing A2. Landmine Push Press 4×5/side B1. Front Squats 5×5, increasing (40-60% of 1 RM) B2. Weighted Strict Pull Ups… Read more »

Monday 3/9 Warm Up 3 rounds: 20 Alternating Wall Facing Shoulder Taps 15 Banded Good Mornings 5/side Single Arm Dumbbell Strict Press A1. Single Leg Romanian Deadlifts 5×5/side A2. Landmine Push Press 5×5/side, increasing B1. Hip Thrusts 3×10, building B2…. Read more »

Monday 3/2 Warm Up 3 rounds: 20 Alternating Wall Facing Shoulder Taps 15 Banded Good Mornings 5/side Single Arm Dumbbell Strict Press A1. Single Leg Romanian Deadlifts 5×5/side A2. Landmine Push Press 5×5/side, increasing B1. Hip Thrusts 3×10, building B2…. Read more »

Monday 2/24 Warm Up 3 rounds: 20 Alternating Wall Facing Shoulder Taps 15 Banded Good Mornings 5/side Single Arm Dumbbell Strict Press A1. Single Leg Romanian Deadlifts 5×5/side A2. Landmine Push Press 5×5/side, increasing B1. Hip Thrusts 3×10, building B2…. Read more »

Monday 2/17 Warm Up 3 rounds: 20 Alternating Wall Facing Shoulder Taps 15 Banded Good Mornings 5/side Single Arm Dumbell Strict Press A1. Romanian Deadlifts 5×8, increasing A2. Landmine Push Press 5×5/side, increasing B1. Hip Thrusts 3×10 B2. Standing Landmine… Read more »

Monday 2/10 Warm Up 10 Heavy Russian Kettlebell Swings 5 High Box Jumps 10 Banded Good Mornings A1. Romanian Deadlift 4×8, increasing A2. Strict Ring Dips 4×5-7 B. 21-15-19 reps for time: Deadlift (315/205 or scale to 70% of 3… Read more »

Monday 2/3 Warm Up 3 rounds: 10 Banded Side Shuffles/direction 5 High Box Jumps 5/side Lateral Box Step Ups A. In 20 minutes, find a 3 RM Deadlift. B. For time: 100 American Kettlebell Swings (24/16) *Every minute on the… Read more »

Monday 1/27 Warm Up 3 rounds: 10 Heavy Kettlebell Swings 5 High Box Jumps 5/side Lateral Box Step Ups A. Deadlift 3×5 (60% of 1 RM, Overhand Grip) B1. Front Rack Forward Lunges 3×8/side B2. 3×30 seconds Ring Support C…. Read more »

Monday 1/20 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 1/13 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 »