COMPETITOR

Warm up- 1000m Row Auxiliary: 3 Rounds of: 60m Yoke Walk 25 GHD Sit Ups 30m HS Walk 60m KB Farmers Carry…97/70’s 2min Rest Metcon:... Read More

Warm up- 8 Rounds 30sec work, 1min Rest on Ski Erg Olympic: 6min EMOM of: 3 CnJ Auxiliary: 3 Rounds of: 30 GHD Sit Ups... Read More

Warm up- 30…20…10 of Ski Erg Cals Auxiliary: 30/20…20/15…10/5 of: Sand Bag Cleans…100 (60m Sand Bag Carry after each set) For Time (Men/Women Reps) Metcon:... Read More

Rest Day

Warm up- 50cal Bike Auxiliary: 30 Deadlifts…315/225 30 HSPU’s…(2)45’s Metcon: Explode WOD

Warm up- 50cal Bike Auxiliary: 27…21…15…9 of: Ski Erg S2OH…115/75 (30 Dubs after each set) Metcon: Explode WOD

Warm up- 800m Run Auxiliary: 21…15…9 of: Deadlift…315/225 Bench Press…225/135 For Time Metcon: Explode WOD

Rest Day

Warm up- 200 Double Unders Auxiliary: 5 Rounds of: 25m Sled Push…360/270 10 Ring Muscle Ups Metcon: Explode WOD

Warm up- 50cal Ski Erg Olympic: 5×2 Squat Clean Auxiliary: “MURPH” practice Intervals: 6 Rounds of: 1min Bike Cals 1min Rest Metcon: Explode WOD