COMPETITOR

Intervals: 8x40sec work 1:20 Rest Airrunner Cals 8x40sec work 1:20 Rest Ski Erg Cals 8x40sec work 1:20 Rest Row Cals Auxiliary: 400m Sled Drag…135/90 90m... Read More

Olympic: 5×3 Split Jerk 5×2 Push Jerk Auxiliary: 21…15…9 of: DB S2OH…65/45 Ski Erg Cals DBall Bear Hug Squat…100/60 Metcon: Explode WOD

Olympic: 6min EMOM of: 1 Low Hang Clean 1 Power Clean Auxiliary: 5 Rounds of: 3 Power Cleans…205/145 6 Burpee, Toes To Ring, Ring Muscle... Read More

Olympic: 8×1 Snatch Complex (Complex= 1 High Hang, 1 Low Hang, 1 Full) Weightlifting: 18…15…12…9…6 of: Strict Dips Strict Chin Ups DB Shoulder Press T-Bar... Read More

Rest Day

Olympic: 5×2 Push Jerk (2sec pause in the dip) 5×2 Split Jerk (2sec pause in the dip) Auxiliary: 8 Rounds of: 12/10cal Assault Bike 3... Read More

Auxiliary: 12min EMOM of: Min 1- 4 S2OH Min 2- 4 Deadlifts Intervals: 5x25cal Bike (2min Rest) Metcon: Explode WOD

Olympic: 2 Rounds of: 1min AMRAP of Snatches…185/125 1min Rest 1min AMRAP of Snatches…155/105 4min Rest Auxiliary: 5 Rounds of: 20cal Ski 60m Front Rack... Read More

Olympic: 7min EMOM of 2 Power Cleans Auxiliary: 21…15…9 of: Strict Ring Dips Around the world Pull Ups S Arm Push Ups Neg Toes to... Read More

Olympic: 6min EMOM of: 2 TnG Clean n Jerk Auxiliary: 3 Rounds of: 3min AMRAP of: 30 Double Unders 9 DB Thrusters…50/35 3min Rest Metcon:... Read More