2.25.15 WEDNESDAY warm up– 2x500m Row Olympic: 10min EMOM of: 2 Low Hang Squat Clean Strength: 3×1 Front Squat 3×5 Strict HSPU Metcon: Explode WOD... Read More
2.24.15 TUESDAY warm up– 200 Double Unders Olympic: Practice Hang Squat Snatch Strength: 3×1 Deadlift 3×1 Pull Up 3×25 Back Extension Metcon: Explode WOD Auxiliary:... Read More
2.23.15 MONDAY warm up– 100cal Row Olympic: Practice Clean n Jerk Strength: 3×1 Back Squat 3×1 Shoulder Press 3×1 Dip Metcon: Explode WOD Auxiliary: 3... Read More
2.20.15 FRIDAY warm up– 50cal Assault Bike Olympic: 6×3 High Hang Snatch Strength: 3×3 Trap Bar Deadlift 3×3 RDL 3×25 Reverse Hyper Metcon: Explode WOD... Read More
2.19.15 THURSDAY REST DAY *This will be our active rest day for the following 5 weeks of the Open. Use this day for some active... Read More
2.18.15 WEDNESDAY warm up– 5x10cal Assault Sprints (1min Rest) Olympic: work up to a heavy 2×8 TnG Power Clean Strength: 3×3 Front Squat 3×8 DB... Read More
2.17.15 TUESDAY warm up– 200 Double Unders Olympic: 6×2 Heaving Snatch Balance Strength: 3×3 Deficit Deadlift 3×3 Chin Up Metcon: Explode WOD use- 155/105 Auxiliary:... Read More
2.16.15 MONDAY warm up– 50cal Assault Bike Olympic: 10min Clean n Jerk tech work Strength: 3×3 Back Squat 3×3 Bench Press 3×5 DB Standing Shoulder... Read More
2.13.15 FRIDAY warm up– 2x500m Row Olympic: Snatch tech work (perfect form under 70%) Strength: 3×5 S. Leg Deadlift 3×5 C2B Pull Up 3×20 DB... Read More