COMPETITOR

Olympic: For 10mins every 2mins: 5 Power Cleans Auxiliary: 4 Rounds of: 21 Axle Bar Hang Cleans…110 21 GHD Sit Ups Metcon: Explode WOD

Rest Day

Olympic: 5min EMOM of: 3 Push Press 2 Push Jerk Auxiliary: 24min EMOM of: Min1- 15/12 Min2- 8 Strict HSPU…45’s Min3- 12 Pistols Metcon: Explode... Read More

Auxiliary: 12min EMOM of: 25 Double Unders 2 Snatch Intervals: 16min EMOM of: Even min- 12/8cal Bike Odd min- 10 GHD Sit Ups Metcon: Explode... Read More

Olympic: 10min EMOM of: 2 Hang Squat Snatch 1 Snatch Auxiliary: 8 Rounds of: 10/6 Sandbag Cleans…100 12cal Bike 10 Strict HSPU’s…45’s Metcon: Explode WOD

Olympic: 3min EMOM of: 5 Power Cleans Auxiliary: Give your self 10 pulls on the rower to establish a max calhr pull. Then complete the... Read More

Rest Day

Olympic: 5min EMOM of: 2 Squat Cleans (not TnG) Auxiliary: 6 Rounds of: 60m Sled Drag…180/135 (strap around waist) 20m HS Walk 50 Double Unders... Read More

Olympic: 10mins Every 30sec 1 Clean n Jerk Auxiliary: 21…15…9 of: Around the world Pull Ups Weighted DB GHD Sit-ups…30/20 Barbell Back Ext…45/35 Weighted Dips…50/35... Read More

Olympic: 5min EMOM of: 4 TnG Squat Snatch Auxiliary: 21…15…9 of: Ring Muscle Ups DB OHS…70/50 Metcon: Explode WOD