COMPETITOR

1.22.14 WEDNESDAY warm up– 5min Airdyne Strength: 5×1 Turkish Get Ups (left side right side is 1) Metcon: Explode WOD  

1.21.14 TUESDAY warm up– 1000m Row Strength: 2×10 Deadlift 2×10 Paralelle Pull Ups (feet on a bench pulling yourself to a racked barbell) Olympic: 3×3... Read More

1.20.14 MONDAY warm up– 800m Jog Strength: 2×10 Thruster (work up to a heavy set of 10 unbroken) 2×10 Bench Press (work up to a... Read More

1.17.14 FRIDAY REST DAY TODAY *NO TEAM TRAINING TOMORROW*

1.16.14 THURSDAY warm up– 800m Jog Strength: 3×3 OHS Metcon: Explode WOD Auxiliary: Unbroken HSPU's…25's

1.15.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×8 Landmine Rotations Olympic: 6×1 Power Cleans @ 85% 1xUnbroken Power Cleans…245/155 Metcon: Explode WOD (use 10/6 med... Read More

1.14.14 TUESDAY warm up– 1000m Row Strength: 3×3 Front Squat (double dip at bottom of squat) 3×3 Bench Press Metcon: Explode WOD Auxiliary: 2×25 Reverse... Read More

1.1.3.14 MONDAY warm up– 800m Jog Strength: 3×3 Deadlift 3×3 Weighted Pull Ups Metcon1: Explode WOD (use 97/70 for the KB's) Gymnasty: 2min L-Sit Metcon2:... Read More

1.10.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 3pm

1.9.14 THURSDAY warm up– 200 Double Unders Strength: 3×5 Bent Over Rows 3×10 DB Pull Overs Olympic: 3×5 Hang Power Cleans (singles @ 80%) Metcon:... Read More