1.28.15 WEDNESDAY warm up– 50cal Assault Bike Olympic: 5×2 Jerk Strength: 3×1 OHS 3×1 Bench Press Metcon: Explode WOD Practice: Triple Unders Auxiliary: Tabata Burpee... Read More
1.27.15 TUESDAY warm up– 2×100 Double Unders Olympic: 3×2 Snatch Strength: 3×1 Deadlift 3×1 C2B Pull Up 3×20 Reverse Hyper Metcon: Explode WOD Auxiliary: 7min... Read More
1.26.15 MONDAY warm up– 2x500m Row Olympic: 3×2 Squat Clean Thruster Strength: 3×1 Back Squat 3×1 Shoulder Press 3×20 Dips Auxiliary: 15…10…5 of: Strict HSPU…(2)45... Read More
1.23.15 FRIDAY warm up– 2x400m Run Olympic: 6×1 Squat Snatch Strength: 3×3 Trap Bar Deadlift 3×3 Bent Over Row 2×20 DB Lat Pull Over Metcon:... Read More
1.21.15 WEDNESDAY warm up– 40cal Airdyne Oympic: 3×2 CnJ Complex (complex= 2 Cleans+ 1 Jerk) Strength: 3×3 Front Squat 3×3 Dips Metcon: Explode WOD Auxiliary:... Read More
1.20.15 TUESDAY warm up– 2×100 Double Unders Olympic: 5×3 Snatch High Pulls Strength: 3×3 Deadlift 3×3 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD... Read More
1.19.15 MONDAY warm up– 2x400m Run Olympic: 5×1 Power Clean Strength: 3×3 Back Squat 3×3 HSPU 3×3 Behind the neck Shoulder Press Metcon: Explode WOD... Read More
1.16.15 FRIDAY warm up– 2×100 Double Unders Olympic: 5×1 Power Snatch Strength: 3×5 Deadlift Rack Pulls (just below knee) 3×5 Single Arm Row 3×5 Chin... Read More
1.14.15 WEDNESDAY warm up– 2x500m Row Olympic: 5×3 Push Jerk Strength: 3×5 Shoulder Press 3×6 Front Lunge 3×5 Ring HSPU Metcon: Explode WOD Auxiliary: 27…21…15…9... Read More