COMPETITOR

3.11.15 WEDNESDAY warm up– 2x400m Run Olympic: 5×2 Jerk Complex (complex= 2 Front Squats, 1 Split Jerk) Strength: 3×5 Bench Press 3×5 Dips Metcon: Explode... Read More

3.10.15 TUESDAY warm up– 50cal Assault Bike Olympic: 5×3 Squat Snatch Strength: 3×5 Back Squat 3×5 Shoulder Press Metcon: Explode WOD Auxiliary: 4 Rounds of:... Read More

3.9.15 MONDAY warm up– 1000m Row Olympic: 6min EMOM of: 1 CnJ Complex (complex= 2 Hang Cleans and 1 Jerk) Strength: 3×5 Deadlift 3×5 RDL... Read More

3.6.15 FIRDAY warm up– 50cal Assault Bike Olympic: 5min EMOM of: 1 Snatch Complex (Complex= 1 Power, 1 Hang, 1 OHS) Strength: 2×8 Front Squat... Read More

3.5.15 THURSDAY ACTIVE REST AND MOBILITY Bring on 15.2

3.4.15 WEDNESDAY warm up– 1000m Row Olympic: 5×2 Squat Clean Strength: 2×8 Trap Bar Deadlift 2×8 RDL 2×8 Chin Up Metcon: Explode WOD Auxiliary: 4... Read More

3.3.15 TUESDAY warm up– 50cal Airdyne Olympic: 5×2 Snatch Strength: 2×8 Back Squat 2×8 Shoulder Press 2×8 Dips Metcon: Explode WOD Auxiliary: 50 Burpee Bar... Read More

3.2.15 MONDAY warm up– 2x500m Row Olympic: 10min EMOM of: 2 Squat Snatch (singles) Strength: 2×8 Deadlift 2×8 Weighted Pull Ups 2×8 RDL 3×12 Barbell... Read More

2.27.15 FRIDAY warm up– 500m Row Olympic: Practice Clean N Jerk Strength: work up to a heavy single of OHS for 3 sets 3×1 Bench... Read More

2.26.15 THURSDAY ACTIVE REST DAY