COMPETITOR

12.9.13 MONDAY warm up– 200 Double Unders Strength: Front Squat 2×20 Dips 2×20 *Choose a load that will maintain perfect reps and ROM for all... Read More

12.6.13 FRIDAY warm up– 5min Airdyne Olympic: 3×3 S2OH Complex (S2OH Complex= 3 Shoulder Press, 3 Push Press, 3 Push Jerk) Strength: 5 Turkish Get-Ups... Read More

12.5.13 THURSDAY warm up– 1000m Row Olympic: 3×6 Unbroken Power Cleans Strength: 3×8 Landmine Rotations Metcon: Explode WOD Auxiliary: 30 Box Jumps…36/30" box For Time

12.4.13 WEDNESDAY warm up– 2 rounds of, 20 GHD Sit Ups, 20 GHD Hip/Back Ext. Strength: 2x50m Sled Push Metcon: Explode WOD Auxiliary: 15…10…5 of:... Read More

12.3.13 TUESDAY warm up– 100cal Airdyne Olympic: 3×3 Snatch Complex (Snatch Complex= 1 Hang Power, 1 Power, 1 Squat Snatch) Strength: 3×6 Snatch Grip Deadlift... Read More

12.2.13 MONDAY warm up– 200 Double Unders Strength: 3×3 Thruster 3×8 Dumbell Pull Overs Gymnasty: 3x15m HS Walk 3x20sec L-Sit Hold Metcon: Explode WOD

11.29.13 FRIDAY warm up– 800m Jog Strength: 3×3 Weighted Pull Ups Olympic: 5×3 Below the Knee Hang Power Snatch (singles @ 65%) Metcon: Explode WOD... Read More

11.27.13 THURSDAY Metcon: Explode WOD

11.26.13 TUESDAY warm up– 10 Snatch Grip Press Behind the neck, 10 OHS, 10 High Hang Muscle Snatch…45/15 Strength: 3×6 Strict HSPU's…rings, parralettes, floor (wichever... Read More

11.25.13 MONDAY warm up– 200 Double Unders Strength:  3×6 Sott's Press (from the bottom of the front squat) 3×6 Romanian Deadlift Olympic: 3×6 Above the... Read More