COMPETITOR

Warm up- 50cal Assault Bike Olympic: 6×2 TnG Squat Snatch Strength: 3×5 Deficit Deadlifts 3×5 Bent Over Row 3×5 Ring Pull Up Metcon: Explode Wod... Read More

REST DAY

Warm up– 200 Double Unders Olympic: 6×1 High Hang Squat Clean Strength: 3×5 Back Squat 3×5 Single Arm DB Shoulder Press Metcon: Explode WOD sub-... Read More

Warm up– 50cal Assault Bike Olympic: -warm up to a heavy hang squat snatch 6min to establish 1RM Hang Squat Snatch (25m HS Walk to... Read More

Warm up– 1000m Row Olympic: 5min EMOM of: 2 CnJ TnG Strength: 3×5 Front Squat 3×5 Shoulder Press 3×5 Dips Metcon: Explode WOD Auxiliary: 15…10…5... Read More

Warm up– 200 Double Unders Olympic: 3×1 Snatch Complex (Complex= 2 Power Snatch, 2 OHS) Strength: 2×8 Trap Bar Deadlift 2×8 Strict C2B Pull Ups... Read More

Warm up– 50cal Assault Bike Olympic: 5min EMOM of: S2OH Complex (Complex= 2 Push Press, 1 Split Jerk) Strength: 2×8 OHS 2×8 Strict HSPU Metcon:... Read More

Warm up- 1000m Row Olympic: 5min EMOM of: 5 Power Snatch Strength: 2×8 Deadlift 2×8 Chin Up 2×20 Reverse Hyper Metcon: Explode WOD

Warm up– 200 Double Unders Olympic: 5min EMOM of: 5 Hang Squat Cleans Strength: 2×8 Back Squat 2×8 Bench Press 2×8 Strict HSPU Metcon: Explode... Read More

MAKE UP ANY MISSED WORK FROM THE WEEK TEAM TRAINING SATURDAY 3pm