COMPETITOR

12.1.14 MONDAY warm up– 1000m Row Olympic: 2×5 TnG Snatch Strength: 3×8 HSPU 3×8 Back Squat 3×8 Dips Metcon: Explode WOD

11.28.14 FRIDAY warm up– 5min Airdyne Olympic: 6×1 Snatch Complex (Snatch Complex= 2 High Hang Jumping Shrugs, 1 High Hang Snatch) Strength: 3×12 Single Leg... Read More

11.26.14 WEDNESDAY warm up– Flight Simulator up to 35 Olympic: 6×1 Squat Cleans (moderate to heavy) Strength: 3×12 Front Squat 3×12 Dips Metcon: Explode WOD... Read More

11.25.14 TUESDAY warm up– 2x400m Run Olympic: 10min EMOM of: EVEN- 5 Hang Snatches ODD- 20m HS Walk Strength: 3×12 Deadlift 3×12 Chin Ups 3×25... Read More

11.24.14 MONDAY warm up– 2x500m Row Olympic: 10min EMOM of: 3 Power Cleans 3 Ring Muscle Ups Strength: 3×12 Bench 3×12 Shoulder Press 3×12 Back... Read More

11.21.14 FRIDAY warm up– run 800m Olympic: 3×3 Squat Snatch Strength: 3×3 Trap Bar Deadlift 3×3 Weighted Ring Muscle Ups 3×20 Barbell Shrug Metcon: Explode... Read More

11.20.14 THURSDAY REST DAY

11.19.14 WEDNESDAY warm up– 5min Airdyne Olympic: 3×3 Jerk Strength: 3×3 Push Press 3×3 Bench Press 3×12 DB tricep ext Metcon: Explode WOD

11.18.14 TUESDAY warm up– 2×100 Double Unders Olympic: 3×3 Snatch Balance Strength: 3×3 Banded Deadlift 3×3 Bent Over Row Metcon: Explode WOD

11.17.14 MONDAY warm up– Row 10-1 pulls under 1:25/1:40 rest 1min between sets Olympic: 3×3 Power Cleans Strength: 3×3 Thruster 3×3 Dips Metcon: Explode WOD... Read More