COMPETITOR

Rest Day 

Warm up- 1000m Row Olympic: 5×3 Power Clean Auxiliary: 8min EMOM of: 30 Double Unders 2 DBall Shouldering Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: 1 Hang High Pull 1 Squat Snatch Auxiliary: 3 Rounds of: 12 KB Weighted Pistols…53/35 400m Sled... Read More

Warm up- 50cal Bike (4 shoot Throughs EMOM) Olympic: 7min EMOM of: 1 Squat Clean 2 Steps Walking Front Rack Lunge Auxiliary: 3 Rounds of:... Read More

Warm up- 200 Double Unders Auxiliary: 9…7…5 of: Snatch…205/135 Bench Press…225/135 Deadlift…365/255 Metcon: Explode WOD

Rest Day Comp Training Saturday at 5pm Only

Warm up- 70cal Bike Auxiliary: 5 Rounds of: 2min AMRAP of: 3 Paralette HSPU’s 3 Deadlifts…315/225 1min Rest Metcon: Explode WOD

Warm up- 800m Run Olympic: 5min EMOM of: 2 Hang Clean n Jerk Auxiliary: 4 Rounds of: 30m Sled Push…270/180 60m DBall Front Carry…150/100 For... Read More

Warm up- 60cal Bike Olympic: 5×5 Sotts Press 3×3 OHS 5min EMOM of: 3 Squat Snatch Auxiliary: 12 Strict Ring Muscle Ups 60 Med Ball... Read More

Warm up- 200 Double Unders Olympic: 5×1 High Hang Squat Clean Auxiliary: 5 Rounds of: 60m DBall Carry…150/100 20 GHD Sit Ups Metcon: Explode WOD