COMPETITOR

Rest Day Team Training Saturday 5pm only.

Warm up- 5x150m Run (1min rest) Auxiliary: 9…7…5 of: Snatch…185/125 Burpee Ring Muscle Ups Strength: 15min EMOM of: 0-5:00min- 5 Bench Press 6-10:00min- 3 Strict... Read More

Warm up- 100cal Row Auxiliary: 5min EMOM of: 3 Deadlifts 1 Squat Clean 3 Deadlifts Strength: 10-6 of: Landmine Rotations Strict C2B Pull Ups Metcon:... Read More

Warm up- 5min every 30sec 30 Double Unders Olympic: 5×3 Snatch Low Hang High Pulls 5×3 High Hang Squat Snatch Auxiliary: 7min AMRAP of: 14... Read More

Warm up- 1000m Row Olympic: 5min EMOM of: 5 Hang Squat Cleans Auxiliary: 30 S2OH…185/125 20 DBall Shouldering…150/100 Metcon: Explode WOD

Rest Day No comp training Friday night at 7pm. 5pm on Saturday.

Warm up- 800m Run Olympic: 5min EMOM of: 3 Snatch High Pulls 1 Squat Snatch Auxiliary: 5 Rounds of: 6 Bar Muscle Ups 50m Prowler... Read More

Warm up- 1000m Row Olympic: 6min EMOM of: 3 Power Cleans 1 Jerks Auxiliary: 3 Rounds of: 21 Toes to Bar 84 Double Unders Metcon:... Read More

Warm up- 300 Double Unders Strength: 10-6 of: Deadlift C2B Landmine Rotations Auxiliary: 3 Rounds of: 10/7 Tire Flips 8 Paralette HSPU’s 2 Legless Rope... Read More

Competitor Training 7pm