COMPETITOR

2.5.14 WEDNESDAY warm up– 1000m Row Strength: 6×2 Dips Metcon1: 20min EMOM of: EVEN- 3 Burpee Box Jumps…36/30" ODD- 3 Ring Muscle Ups Metcon2: Explode... Read More

2.4.14 TUESDAY warm up– 5min Airdyne Strength: 6×2 Trap Bar Deadlifts 6×2 Snatch Hang High Pulls Metcon1: 9…7…5 of: Single Arm DB Snatch…100/70 Bar Muscle... Read More

2.3.14 MONDAY warm up– 200 Double Unders Strength: 6×2 OHS 6×2 Shoulder Press Metcon: Explode WOD Auxiliary: 30…20…10 of: GHD Sit Ups Reverse Hypers

1.31.14 FRIDAY REST DAY TEAM TRAINING 3pm SATURDAY

1.30.14 THURSDAY warm up– 800m Jog Strength: 5×5 Pull Ups Metcon: Explode WOD Auxiliary: 3mile Jog

1.29.14 WEDNESDAY warm up– 5min Airdyne Strength: 5×5 Back Squat Metcon: Explode WOD Gymnasty: 30 Ring Muscle Ups for time Auxiliary: 30…20…10 of: GHD Sit... Read More

1.28.14 TUESDAY warm up– 1000m Row Olympic Practice: 10 single Low Hang Power Cleans 10 single Low Hang Squat Cleans 10 single Push Jerks (same... Read More

1.27.14 MONDAY warm up– 200 Double Unders Strength: 5×5 Banded Deadlift 3×10 DB Pull Overs Olympic: Snatch Practice 10 singles Snatch Grip High Pull 10... Read More

1.23.14 FRIDAY REST DAY 3pm TEAM TRAINING SATURDAY

1.23.14 THURSDAY warm up– 200 Double Unders Olympic: 10min EMOM of: 3 Hang Cleans…225/155 3 Push Jerk…225/155 Metcon: Explode WOD Gymnasty: 50 Hollow Rock n... Read More