COMPETITOR

Warm up– 200 Double Unders Olympic: 5×1 Clean n Jerk Strength: 3×3 Back Squat 3×3 Shoulder Press Metcon: Explode WOD

Warm up– 200 Double Unders Olympic: 6min EMOM of: 15m HS Walk 1 Snatch Strength: 3×5 Deadlift 3×5 RDL 3×5 Chins Metcon: Explode WOD Auxiliary:... Read More

Warm up– 1000m Row Olympic: 5×1 Snatch Complex (Complex= 1 High Hang Squat, 1 Low Hang Squat) Strength: 3×5 Thruster 3×5 HSPU Metcon: Explode WOD... Read More

Warm up- 800m Run Olympic: 5×2 Squat Clean TnG Strength: 3×5 Deadlift deficit 3×5 Pull Up Metcon: Explode WOD Auxiliary: 2×4 Rope Climb Sprint (2min... Read More

Warm up– 50cal Assault Bike Olympic: 10min EMOM of: 2 Squat Snatch Strength: 3×5 Back Squat 3×5 Shoulder Press 3×5 Dip Metcon: Explode WOD Auxiliary:... Read More

Warm up– 800m Run Olympic: 5×2 Jerk Strength: 2×8 Banded Deadlift 2×8 Chin Ups 2×12 DB Row Metcon: Explode WOD Auxiliary: Accumulate 3min of L-Sit

ACTIVE RECOVERY

Warm up– 50cal Assault Bike Olympic: 5×2 High Hang Power Snatch Strength: 2×8 Front Squat 2×8 DB Shoulder Press Metcon: Explode WOD Auxiliary: 7min AMRAP... Read More

Warm up– 200 Double Unders Olympic: Every 2min for 8min complete: 3 Squat Cleans 20m HS Walk Strength: 2×8 Deadlift 2×8 Chest to Bar Pull... Read More

Warm up– 800m Run Olympic: 4min EMOM of: 2 Snatch Complex (Complex= 1 power, 1 squat) Strength: 2×8 Back Squat 2×8 Bench Press 2×8 Ring... Read More