COMPETITOR

Warm up- 800m Run Intervals: 6 Rounds of: 1min Double Unders 30sec Rest Auxiliary: 3 Rounds of: 18 Toes to Bar 15 Strict HSPU’s 60m... Read More

Warm up- 800m Run Olympic: 5,4,3,2,1 of: Split Jerk Auxiliary: 5 Rounds of: 15/12cal Ski Erg 8 DBall Shouldering…150/100 For Time Metcon: Explode WOD

Rest Day

Warm up- 8 Rounds of :40sec Bike, :20sec Rest Olympic: 5min EMOM of: 3 High Hang Snatch Auxiliary: 21…15…9 of: DB Hang Snatch…80/55 Bike Cals... Read More

Warm up- 300 Double Unders Olympic: 5×2 Clean n Jerk Auxiliary: 15…10…5 of: DB Burpee Step Ups…24/20…50/35 Ring Dips Chest to Bar Pull Ups Metcon:... Read More

Warm up- 800m Run Olympic: 5×2 Snatch Auxiliary: 3 Rounds of: 25cal Ski Erg 60m DBall front rack carry 10 Burpee Box Jump Overs…30/24 Metcon:... Read More

Warm up- 800m Run Auxiliary: 2 Rounds of: 20 Single Arm DB Snatch…80/55 800m Run Metcon: Explode WOD

REST DAY

Warm up- 1000m Row Auxiliary: 100cal Ski Erg 150m Sled Push…180/120 50 GHD Sit Ups 60m DBall Carry For Time Metcon: Explode WOD

Warm up- Bike intervals (8 RDS 1:20 work/ :40sec Rest) Olympic: 5min EMOM of: 2 Snatch Balance 5min EMOM of: 2 Snatch High Pulls Auxiliary:... Read More