COMPETITOR

Rest Day

Auxiliary: 100cal Bike (EMOM 10m HS Walk) Strength: 5,4,3,2,1 Trap Bar Deadlift 3×12 DB Pull Overs 3×12 DB Curl 3×12 Landmin Rotation Metcon: Explode WOD

Auxiliary: 6 Rounds of: 12 GHD Sit Ups 12 S. Arm DB Snatches…80/55 Strength: 5,4,3,2,1 Bench Press 5,4,3,2,1 OHS 3×12 Strict HSPU’s  3×12 Dips Metcon:... Read More

Warm up- 6 Rounds of- 8 T2B, 30 DU Olympic: 3×3 Bear Complex Strength: 5,4,3,2,1 Deadlift 5,4,3,2,1 Weighted Chin Up 5×8 T-Bar Row 5×8 Back... Read More

Competitor training 5pm

Warm up- 2x400m Run Olympic: 5×3 Jerks Auxiliary: 12 Rounds of: 30m Prowler 6 PHSPU’s 2min Rest Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 8min EMOM of: Even- 3 Power Snatch Odd- 3 Hang Squat Snatch Auxiliary: 4 Rounds of: 30m Zercher Yoke Carry... Read More

Warm up- 5min EMOM of 50 Double Unders Auxiliary: 9…7…5 of: Clean n Jerk…225/145 (10 Ring Mu, 60m Reverse Sled Drag after each set) Metcon:... Read More

Warm up- 800m Jog Olympic: 10min EMOM of: 2 Squat Clean n Jerks Auxiliary: 1mile Run 20 PHSPU’s 15 DBall Shouldering…150/100 Metcon: Explode WOD

Warm up- 2x50cal bike Olympic: 3min EMOM of: 4 Snatch Balance 3min EMOM of: 4 Snatch Hang High Pulls 3min EMOM of: 3 TnG Snatch... Read More