COMPETITOR

Warm up– 1000m Row Olympic: 3×2 Squat Clean Thruster Strength: 2×12 Trap Bar Deadlift 2×12 Bent over Row 2×12 Bicep Curl Metcon: Explode WOD Auxiliary:... Read More

ACTIVE REST DAY

Warm up– 50cal Assault Olympic: 5min EMOM of: 2 Power Clean n Jerks 3 Bar Muscle Ups Strength: 3×1 Bench Press 3×1 OHS Metcon: Explode... Read More

Warm up– 800m Run Olympic: 5×2 TnG Snatch Strength: 3×1 Deadlift 3×1 Pull Up 3×6 RDL (snatch grip) Metcon: Explode WOD Auxiliary: 27…21…15…9 of: Reverse... Read More

Warm up– 200 Double Unders Olympic: 10min EMOM of: 2 Hang Squat Cleans 2 Paralette HSPU’s Strength: 3×1 Back Squat 3×1 Shoulder Press 3×12 Dips... Read More

Warm up– 1000m Row Olympic: 6×1 Snatch Balance Strength: 3×3 Banded Deadlift 3×8 Single Leg Deadlift 3×3 Weighted Ring Muscle up Metcon: Explode WOD Auxiliary:... Read More

ACTIVE REST DAY

Warm up– 800m Jog Olympic: 5×1 Clean Complex (Complex= 1 High Hang Squat Clean, 1 Squat Clean) Strength: 3×3 Back Squat 3×3 Bench Press Metcon:... Read More

Warm up– 800m Run Olympic: 6×1 Power Snatch Strength: 3×3 Banded Deadlift 3×3 Snatch Grid RDL 3×3 Pull Up Metcon: Explode WOD Auxiliary: 3rds of:... Read More

Warm up– 200 Double Unders Olympic: 6×1 Jerk Strength: 3×3 Front Squat 3×3 Shoulder Press 3×3 Dip Metcon: Explode WOD Auxiliary: 15…10…5 of: DB Snatch... Read More