COMPETITOR

Warm up- 50cal Bike Auxiliary: 400m Farmers Carry…70/53 120m HS Walk 50cal Bike Metcon: Explode WOD

Warm up- 200 Double Unders Auxiliary: 10 Rounds of: 4 Snatch Balance 6 Landmine Rotations 8 GHD Med Ball Sit Ups Metcon: Explode WOD

Warm up- 1000m Row Olympic: 6min EMOM of: 2 Clean n Jerks Auxiliary: 3 Rounds of: 60m Dball Carry…150/100 12 Ring Muscle Ups Metcon: Explode... Read More

Warm up- 800m Run Olympic: 5min EMOM of: 6 Clean n Jerks Auxiliary: 2 Rounds of: 30m Front Rack Axle Lunge…110/70 30 Axle S2OH…110/70 Metcon:... Read More

Rest Day

Warm up- 50cal Bike Olympic: 5×3 OH press from bottom of front squat Auxiliary: 21…15…9 of: Deadlift Bench Press Back Squat (1min Rest between sets)... Read More

Warm Up- 200 Double Unders Olympic: 6min EMOM of: 3 Squat Snatch Auxiliary: 120m DBall Carry 120m Farmers Carry 800m Run Metcon: Explode WOD

Warm up- 800m Run Olympic: 5,4,3,2,1 Clean n Jerk Auxiliary: 12min AMRAP of: 20/15cal Bike 20ft HS Walk Metcon: Explode WOD

Warm up- 50cal Bike Auxiliary: 4 Rounds of: 60m Dball Front Rack Carry 10m HS Walk 10 DB Squat Snatch…80/55 For Time Metcon: Explode WOD

Rest Day Competitor/ Team training will be on Friday nights at 7pm starting September 9th