COMPETITOR

12.23.13 MONDAY warm up– 200 Double Unders Strength: 5×3 Deadlift 5×3 Weighted Pull Ups Metcon1: Explode WOD Metcon2: 21…15…9 of: Deadlift…315/205 Box Jumps…24/20"

12.20.13 FRIDAY NO WORK TODAY, REST UP TEAM TRAINING TOMORROW 3pm

12.19.13 THURSDAY warm up– 1000m Row (2 shoot throughs every 30sec) Strength: 2×8 Single Leg Deadlift (8 each leg, alternate)(core tight!!) 2×20 Reverse Hypers Metcon1:... Read More

12.17.13 WEDNESDAY warm up– 5min Airdyne Olympic: 3×5 Snatch Hang High Pulls @ 110% 3×5 Snatch Balance (singles @ 75%) Strength: 2×20 Med Ball Toes... Read More

12.17.13 TUESDAY warm up– 200 Double Unders Strength: 2×8 Back Squat 2×8 Weighted Pull Ups Metcon1: Explode WOD Metcon2: 10min AMRAP of: 30sec HS Hold... Read More

12.16.13 MONDAY warm up– 1000m Row Strength: 3×8 RDL 3×8 DB Pull Over Metcon1: 9…7…5 of: Bar Muscle Up Thruster…205/135 For Time Metcon2: Explode WOD... Read More

12.13.13 FRIDAY warm up– 800m Jog Strength: 2×8 Med Ball Ring Muscle Ups 2×20 High Bar Back Squat Metcon: Explode WOD Auxiliary: 2min Accumulation of... Read More

12.12.13 THURSDAY warm up– 10 SDL, 10 MS, 10HSC, 10 OHS…45/15 Olympic: 3×2 Below the Knee HSS (singles @ 70%) 3×2 Above the Knee HSS... Read More

12.11.13 WEDENSDAY warm up– Row 1K Strength: 2×20 Close Grip Bench 2×20 Tricep Extension Metcon: Explode WOD Auxiliary: 9…7…5 of: Ring Muscle Ups

12.10.13 TUESDAY warm up– 5min Airdyne Olympic: 3×3 Clean Complex @ 75% (Clean Complex= 1 Deadlift, 1 Below Knee HC, 1 Above Knee HC) Strength:... Read More