COMPETITOR

Warm up- 1000m Row Olympic: 3×5 Low Hang High Pulls 6min EMOM of: 1 Clean n Jerk 20 Box Jumps…24/20″ Strength: 5,4,3,2,1 Deadlift 5,4,3,2,1 Chest... Read More

Warm up- 200 Double Unders Olympic: 6×1 Clean n Jerk Strength: 3×5 Back Squat 3×5 Dips Metcon: Explode WOD Auxiliary: 3 Rounds of: 25 Reverse... Read More

REST DAY

Warm up- 50/40 cal Bike then 1min Max Assault Cals  Olympic: 6min EMOM of: S2OH Complex (Complex= 1 Shoulder Press, 1 Push Press, 1 Split... Read More

Warm up- 1000m Row Olympic: 6×2 TnG Snatch Strength: 3×3 Back Squat 3×3 Shoulder Press Metcon: Explode WOD Auxiliary: 5min Every 30sec 3 Ring Muscle... Read More

Warm up- 7min EMOM 40 Double Unders Olympic: 6×2 Squat Cleans TnG Strength: 3×3 Deadlift 3×3 C2B Pull Ups Metcon: Explode WOD

Warm up- 5min EMOM of- 50 Double Unders Olympic: 3×4 Clean Low Hang High Pulls Strength: 5×3 Deadlift 5×3 Shoulder Press Metcon: Explode WOD Auxiliary:... Read More

REST DAY

Warm up- 2x500m Row Olympic: 3×5 Low Hang Clean High Pulls Strength WOD: 3 Rounds of: 8 D-Ball Cleans 60m D-Ball Front Carry 8 Ring... Read More

Warm up- 70 Box Jumps…24/20″ Olympic: 8min to work up to a heavy Snatch Strength: 21…15…9 of: Bench Press Deadlift Metcon: Explode WOD