COMPETITOR

Warm up- 200 Double Unders Olympic: 5×1 CnJ Complex (Complex= 1 Squat Clean, 1 Low Hang Squat Clean, 1 High Hang Squat Clean n Jerk)... Read More

REST DAY

Warm up- 50cal Assault Bike Strength WOD: 8 CnJ…225/145 30/20 cal Assault Bike 8 CnJ…205/125 20/12 cal Assault Bike 8 CnJ…185/115 10/8 cal Assault Bike... Read More

Warm up- 800m Run Olympic: 5×3 TnG Snatch Strength: 3×3 Back Squat 3×3 Shoulder Press 3×3 Dips 3×30 GHD Sit Ups Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5×3 Squat Clean Strength: 3×3 Deadlift 3×3 Weighted Pull Up 3×15 DB Row 3×20 Reverse Hyper Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 6min EMOM of: 2 Hang Squat Snatch 2 Strict Ring Muscle Ups Metcon: Explode WOD

REST DAY

Warm up- 200 Double Unders Olympic: 3×3 Jerks Strength: 100m Sled Drag (walking)…270/225 200m Farmers Carry…97/70 Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×5 Snatch grip RDL  3×5 Hang High Pulls 5×5 Squat Snatch Singles Strength: 3×5 Deadlift 3×5 Pull Up Metcon: Explode... Read More

Warm up- 30…20…10 Assault Cals Olympic: 6min EMOM of: Clean Complex (Complex= 1 Hang Squat, 1 Squat Clean, 1 Front Squat) Strength: 3×5 Back Squat... Read More