COMPETITOR

Warm up- 800m Run Olympic: 10mins Every 30sec of: 2 Squat Snatches Strength: 10-1 of: DB Curl n Press Front Squat Landmine Metcon: Explode WOD

Rest Day

Warm up- 5min EMOM of- 60 Double Unders Olympic: 5min EMOM of: 1 Jerk Complex (Complex= 3 Push Press, 2 Push Jerk) Auxiliary: 400m Farmers... Read More

Warm up- 800m Jog Olympic: 6×1 Snatch complex (complex= 1 Snatch grip deadlift, 1 Low Hang Squat Snatch) Strength: 5 Rounds of: 10 Deadlifts…315/225 10... Read More

Warm up- 200 Double Unders Olympic: 6×1 Complex (complex= 3 Front Squats, 2 Split Jerks) Strength: 3×12 S Arm Upright Row 3×12 Dips 3×25 Reverse... Read More

Warm up- 3x500m Row Olympic: Work up to a heavy set of 12 TnG Power Cleans Strength: 10-1 Deadlift -start at the top of each... Read More

Rest Day

Warm up- 800m Run Olympic: Every 30sec for 7min: 2 Hang Power Snatch Metcon: Explode WOD Auxiliary: 3min Max Distance HS Walk -10m increments 

Warm up- 3×75 Double Unders (30sec Rest) Auxiliary: 5 Rounds of: 15cal Assault Bike 60m D-Ball Carry…150/80 Strength: 3×5 Front Squat 3×10 Standing DB Press... Read More

Warm up- 3×30 Assault Cals (1min Rest) Olympic: 7min Every 30sec: 2 TnG Clean n Jerks Auxiliary: 3x800m Runs (3min rest) Metcon: Explode WOD