COMPETITOR

Warm up- 200 Double Unders Olympic: 6×2 Segmented Squat Cleans Strength: 2×8 Back Squats 2×8 Chin Ups Open Prep: 50 Toes to Bar for time... Read More

Warm up- “the classic” 3 Rounds of- 25 GHD Sit Ups, 400m Run Olympic: 5×5 Hang Cleans Strength: 5×3 Strict Chest to Bar Then: 3... Read More

REST DAY

Warm up- 800m Jog Olympic: 3×8 Snatch Hang High Pulls Strength: 3 Rounds of: 60m Sled Walk 75 Double Unders Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 10min EMOM of: CnJ Complex (complex= 1 Power Clean, 1 Squat Clean, 1 Jerk) Strength: 9/12…6/9…3/6 of: Ring Muscle... Read More

Warm up- 200 Double Unders Olympic: 3×5 TnG Snatch Strength: 10-1 of: Weighted Chins Back Squat Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5×1 Power Clean Strength: 12…9…6 of: Back Squat Dips Metcon: Explode WOD

Warm up- 1000m Row Olympic: 6×1 Jerk Strength: 21…15…9 of: S2OH…165/115 Weighted Pull Ups…25/10 Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 7min EMOM of: Snatch Complex (Complex= 1 Snatch, 1 OHS) Strength WOD: 3 Rounds of: 60m Prowler…50/0 20 High... Read More

Olympic: 6min EMOM of: 2 Squat Clean n Jerks Strength: 3×3 Thruster 3×3 Weighted C2B Metcon: Explode WOD Auxiliary: 100cal Assault Bike