COMPETITOR

4.4.14 FRIDAY warm up– 100m Shuttle Touch (cone every 20m) Strength: 3×3 Front Squat Skill: 6 Legless Rope Climbs Metcon: Explode WOD use…225/155 for Squat... Read More

4.3.14 THURSDAY REST DAY TEAM TRAINING IS AT 12:00pm ON SATURDAY

4.2.14 WEDNESDAY warm up– 3min Double Unders Olympic: 3×3 Power Snatch Singles Metcon: Explode WOD use 185/125 for Snatch Auxiliary: 2min Max Bar Muscle Ups... Read More

4.1.14 TUESDAY warm up– 1000m Row Strength: 3×5 Shoulder Press Olympic: 10min EMOM of: 3 Heaving Snatch Balance Metcon: Explode WOD Auxiliary: 30…20…10 of: Med... Read More

3.31.14 MONDAY warm up– 4 100m Runs Olympic: 3×5 Power Cleans @ 60% 10×3 Clean Grip Low Hang High Pulls Metcon: Explode WOD Auxiliary: 400m... Read More

3.27.14 THURSDAY warm up– 4x200m Run Strength: 3×8 Bench Metcon1: 10min EMOM of: 3 CnJ…225/155 3 Ring Muscle Ups Metcon2: Explode WOD

3.26.14 WEDNESDAY warm up– 10 HC, 10 HSC, 10 PJ…135/95 (practice perfect technique) Strength: 3×8 Landmine Rotations 3×8 DB Pull Overs Metcon: Explode WOD use…30/20... Read More

3.25.14 TUESDAY warm up– 1000m Row Strength: 2×8 Deadlift Olympic: 10min EMOM of: 3 Single Snatch Low Hang High Pulls…110% Metcon1: 7min AMRAP up Ladder... Read More

3.24.14 MONDAY warm up– Air Raid up to 35 and back Strength: 2×8 Front Squat 2×8 Dips Metcon: Explode WOD use…165/115 Auxiliary: Max Unbroken Pull... Read More

3.20.14 THURSDAY warm up– 5min Airdyne Strength: 3×8 Back Squat 60% 1rm fast Metcon: Explode WOD Auxiliary: 4 Rounds of: 1min Max Airdyne Cals 1min... Read More