COMPETITOR

Warm up- 800m Run Olympic: 5min EMOM of: 3 Snatch Deadlift, 3 Hang Power, 3 Hang Squat Strength: 3 Rounds of: 10 Deadlifts 10 Negative... Read More

Warm up- 300 Double Unders Olympic: 8,6,4,2 of: Power Cleans For Time (Increase the weight each set) Metcon: Explode WOD Auxiliary: 1mile Jog

Rest Day

Warm up- 40…30…20 of Cal Row Olympic: 5min EMOM of: 4 Snatch Deadlifts, 2 Hang Squat Snatch Auxiliary: 80 GHD Sit Ups (Every min on... Read More

Warm up- 50cal Bike Olympic: 5min EMOM of: 2 Hang Clean, 1 Jerk Metcon: Explode WOD Auxiliary: 10min AMRAP of: 4 Strict Ring MU 7... Read More

Warm up- 800m Run Olympic: 8min EMOM of: 2 Power Snatch Strength: 10-6 of: Shoulder Press Weighted Dip DB Bench Press (20 GHD Sit Ups... Read More

Warm up- 1000m Row Olympic: 5×2 Power Clean Strength: 10-6 of: Deadlift Weighted Chins Negative T2B Metcon: Explode WOD Auxiliary: Every 2min for 10min: 15/10... Read More

Rest Day

Warm up- 40…30…20 Assault Cals (1min Rest) Olympic: 5×5 Heaving Snatch Balance Strength: 5,4,3,2,1 Back Squat Metcon: Explode WOD Auxiliary: 800m Farmers Carry…70/53

Warm up- 5x10cal Bike (30sec rest) Olympic: 5×2 High Hang Squat Clean Auxiliary: 10min EMOM of: 3 Strict Ring MU 20ft HS Walk Metcon: Explode... Read More