COMPETITOR

1.13.15 TUESDAY warm up– 200 Double Unders Olympic: 3×3 Squat Snatch TnG Strength: 3×5 Deadlift 3×5 Bent Over Row 3×5 Legless L-Sit Rope 7' Metcon1:... Read More

1.12.15 MONDAY warm up– 2x500m Row Olympic: 5×1 Clean Complex (complex= 1 High Hang Squat, 1 Low Hang Squat, 1 Power) Strength: 3×5 Strict HSPU... Read More

1.9.15 FRIDAY warm up– 5min Airdyne Olympic: 6×1 Snatch Strength: 3×8 Trap Bar Deadlift 3×8 C2B Pull Up 12 L-Sit Legless Rope  Metcon: Explode WOD... Read More

1.8.15 THURSDAY REST DAY NO COMPETITOR TRAINING THIS SATURDAY

1.7.15 WEDNESDAY warm up– 800m Jog Olympic: 3×3 Jerk Strength: 3×8 DB Shoulder Press 3×8 Front Squat Metcon: Explode WOD

1.6.15 TUESDAY warm up– 1000m Row Olympic: 5×2 Hang Snatch Strength: 3×8 Banded Deadlift 3×8 Bent Over Row 3×8 Chin Up Metcon: Explode WOD Auxiliary:... Read More

1.5.15 MONDAY warm up– 200 Double Unders Olympic: 5×2 TnG Squat Clean n Jerk Strength: 3×5 Back Squat 3×5 Strict HSPU 3×5 Bench Press Metcon:... Read More

1.2.15 FRIDAY warm up– 1000m Row Olympic: 6×1 Hang Squat Snatch Strength: 3×8 Trap Bar Deadlift 3×8 Chin Up Metcon: Explode WOD COMPETITOR TRAINING 3pm... Read More

12.31.14 WEDNESDAY warm up– 2x400m Run Olympic: 5×2 Power Cleans Metcon: Explode WOD use: Round 1…185/115 Round 2…205/125 Round 3…225/135 Round 4…245/145 Round 5…265/155

12.30.14 TUESDAY warm up– 200 Double Unders Olympic: 2×10 TnG Snatch Strength: 3×8 Back Squat 3×8 Bench Press 3×8 DB Shoulder Press Metcon: Explode WOD