COMPETITOR

12.29.14 MONDAY warm up– 50cal Row Olympic: 3×3 Squat Clean Thruster Strength: 3×8 Deadlift 3×8 C2B Pull Up 3×20 Ring Row Metcon: Explode WOD

12.27.14 SATURDAY NO TEAM TRAINING TODAY

12.26.14 FRIDAY warm up– 200 Double Unders Olympic: 3×3 Snatch Complex (complex= 1 Low Hang Power, 1 High Hang Power, 1 Squat Snatch) Strength: 3×12... Read More

12.24.14 WEDNESDAY Metcon: EXPLODE WOD with class

12.23.14 TUESDAY warm up– 500m Row Olympic: 5×3 Hang Snatch Strength: 3×12 Deadlift 3×12 Chin Ups 3×12 SDLHP Metcon: Explode WOD

12.22.14 MONDAY warm up– Flight Sim up to 35 and down Olympic: 5×3 TnG Clean n Jerk Strength: 3×12 HSPU 3×12 Bench Press 3×12 Front... Read More

12.19.14 FRIDAY warm up– 2x500m Row Olympic: 5×3 Snatch Balance Strength: 3×3 Single Leg Deadlift 3×20 Shrug 3×20 Reverse Hyper Metcon: Explode WOD

12.18.14 THURSDAY REST DAY COMPETITOR TRAINING  THIS SATURDAY DECEMBER 20th 3:00pm

12.17.14 WEDNESDAY warm up– 100 Double Unders Olympic: 5×1 Jerk Strength: 3×3 Shoulder Press 3×3 Bench Metcon1: Explode WOD use 165/105 Metcon2: 3 Rounds of:... Read More

12.16.14 TUESDAY warm up– 5min Airdyne Olympic: 5×1 Hang Squat Snatch Strength: 3×3 Deadlift 3×3 Chest to Bar Pull Up 3×3 Good Morning 3×25 Reverse... Read More