WARM UP

  • 4 LAPS
  • IRON CROSS 15 EACH SIDE
  • 3 MINUTE JUMP ROPE WORK ON DOUBLE UNDERS DURING THIS TIME
  • GRASSHOPPERS 10 EACH SIDE
  • BURPEE TO SQUAT *no jump stay down in the bottom position then back to burpee 10 REPS

MOB

3 ROUNDS

  1. 10 REPS OF TOES TO BAR
  2. 10 REPS OF PVC JUMP SQUATS  
  3. 10 REPS MED BALL THROW SIT-UP AGAINST THE WALL 10LB BALL

W.O.D. 

20 MINUTE AS MANY ROUNDS AS POSSIBLE (KEEP A GOOD PACE) *TRY TO GET 10 ROUNDS

  1. 3 FRONT SQUATS MEDIUM LIGHT *TECHNIQUE & TIGHT ABS AND POSTURE.
  2. 5 CLEAN PULLS (BAR STARTS ON THE GROUND THEN PULL TO JUMP SHRUG) *KEEP THE BAR CLOSE TO THE BODY AND KEEP THE BAR LOADED MEDIUM HEAVY.  WATCH OUT FOR YOUR LOWER BACK LIGHTEN UP OR ROLL IT OUT IF IT GETS TIGHT. 
  3. 3 PULL-UPS

COMPETITORS EDGE

FULL CLEANS FAST AND EXPLOSIVE 10X2 MEDIUM HEAVY OR MEDIUM LIGHT

MEN  

  • 2X2 AT 65LBS 2X2 @ 95LBS 2X2 @115LBS 2X2 @135LBS 2X2 @ 165LBS 2X2 @ 185LBS
  • KEEP DOING THIS TO FIND YOUR WORKING WEIGHT THAT YOU FEEL STRONG BUT YET GETTING POSITIVE AND QUALITY WORK AND THEN STAY THERE FOR THE REMAINING 8 SETS.  THESE ARE GOING TO BE AT A FULL SQUAT CLEAN. 

WOMEN

  • MED BALL CLEANS/15LB BAR/35LB BAR & START LOADING FROM THERE
  • 2X2@35LBS, 2X2@55LBS, 2X2@75LBS, 2X2@95LBS, 2X2@115LBS AND SO ON.