COMPETITOR

4.18.14 FRIDAY warm up– 200 Double Unders Auxiliary: 6 Legless L-Rope Climbs Strength: 10min EMOM of: 3 Back Squats 3 S2OH Metcon: Explode WOD

4.17.14 THURSDAY REST DAY

4.16.14 WEDNESDAY warm up– 800m Jog Strength: 10min EMOM of: 3 Med Ball Ring Muscle Ups 3 Med Ball Toes to Bar Metcon: Explode WOD... Read More

4.15.14 TUESDAY warm up– 1000m Row Olympic: 10×1 Heaving Snatch Balance Strength: 3×3 Bench Press 3×3 Dips Metcon: Explode WOD use…135/95 and Hanging Squat Snatch

4.14.14 MONDAY warm up– 800m Jog Strength: 16min EMOM of: EVEN- 4 Deadlifts…315/225 ODD- 4 S2OH…225/155 Metcon: Explode WOD 20min AMRAP of: 4 HSPU's…45's 8... Read More

4.11.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 6am IF YOU CAN'T MAKE 6am, TY WILL BE AT THE GYM AT 3pm

4.10.14 THURSDAY warm up– 200 Double Unders Olympic: 3×3 Clean Complex (Clean Complex= 1 High Hang Power, 1 Low Hang Power, 1 Squat Clean) 3×3... Read More

4.9.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×3 Back Squat Metcon: Explode WOD Auxiliary: 90sec AMRAP of: C2B's 90sec. AMRAP of: Box Jumps…30/24"

4.8.14 TUESDAY warm up– 400m Jog Strength: 3×3 Turkish Get Ups 3×6 Landmine Rotations Metcon: Explode WOD Auxiliary: 30…20…10 of: GHD WB Tosses…10/6 Reverse Hypers

4.7.14 MONDAY warm up– 1000m Row Strength: 20min EMOM of: EVEN- 4 Deadliifts…315/225 ODD- 4 Ring Muscle Ups Metcon: Explode WOD use…135/95 for Thrusters and... Read More