COMPETITOR

Rest Day *NO TEAM TRAINING SATURDAY*

Warm up- 1000m Row Olympic: 5min EMOM of: 1 Clean Complex (Complex= 3 Hang High Pull, 1 Power Clean) Auxiliary: 18 Ring Muscle Ups 100... Read More

Warm up- 75cal Bike Olympic: 5×3 Snatch High Pull 5×3 Squat Snatch Auxiliary: 5 Rounds of: 30m Low Bar 30m High Bar 16 DB Snatch…70/50... Read More

Warm up- 800m Run Olympic: 5×3 Front Squat 5×3 Squat Clean Auxiliary: 2min AMRAP- Ring Muscle Ups 2min AMRAP- DBall Shoulder 2min AMRAP- Bike Cals... Read More

Warm up- 800m Run Olympic: 7min EMOM of: 1 Push Press 1 Front Squat 1 Push Jerk Auxiliary: 5 Rounds of: 4 DBall Shouldering…150/100 8... Read More

Rest Day

Warm up- 50cal Bike Olympic: 8×1 Squat Snatch Auxiliary: 15…10…5 of: Hang Clean n Jerks…165/115 (25/20 Bike Cals before each set) Metcon: Explode WOD

Warm up- 1000m Row Olympic: 8×1 Power Clean Auxiliary: 100 GHD Sit Ups (EMOM of 20 Double Unders) Metcon: Explode WOD

Warm up- flight simulator Olympic: 6min EMOM of: 3 Snatches Auxiliary: 6 Rounds of: 4 Strict Ring MU 4 Strict PHSPU 4 Deadlift…385/265 Metcon:  Explode... Read More

Warm up- 800m Run Auxiliary: 21…15…9 of: Deadlift…315/225 S2OH…185/125 (30 Med Ball GHD Sit Ups after each set) Metcon: Explode WOD