COMPETITOR

1.8.14 WEDNESDAY warm up– 1000m Row Strength: 3×5 Snatch Grip Deadlift 3×5 OHS Olympic: 5×3 Power Snatch (singles @ 90%) Metcon: Explode WOD

1.7.14 TUESDAY warm up– 5min Airdyne Strength: 3×5 Shoulder Press 3×5 Dips Metcon: Explode WOD (use loading of 155/95 pounds Auxiliary: 2×25 Reverse Hypers Total... Read More

1.6.14 MONDAY warm up– 200 Double Unders Strength: 3×5 Hang Squat Clean 3×10 Med Ball Toes to Bar Metcon1: Explode WOD Auxiliary: 50 Box Jumps... Read More

1.3.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 3PM **Come to team training with your goals for this upcoming Games season. We will have a competitor... Read More

1.2.14 THURSDAY warm up– 1000m Row Olympic: 6×1 Hang Squat Snatch Strength: 3×8 Landmine Rotations 3×8 Strict Chin Ups Metcon: Explode WOD

1.1.13 WEDNESDAY warm up– 5min Airdyne Strength: 30min EMOM of: EVEN- 3 Bench Press (heavy) ODD- 6 KB Swings…97/70 Metcon: Explode WOD Auxiliary: 1mile Run

12.31.13 TUESDAY warm up– 800m Jog Olympic: 10min EMOM of: 3 Jerks (move up in weight as you go) Metcon: 5 Rounds of: 30 Wall... Read More

12.30.13 MONDAY warm up– 200 Double Unders Strength: 5×3 Below Knee Hang High Pull 5×3 Front Squats Metcon: Explode WOD Auxiliary: 3×25 GHD Sit Ups

12.27.13 FRIDAY REST DAY TEAM TRAINING 3pm TOMORROW

12.26.13 THURSDAY warm up– 200 Double Unders Metcon: Explode WOD Auxiliary: Run 1mile