COMPETITOR

Warm up- 800m run Auxiliary: 3x150m Prowler Push…90/70 4min Rest Metcon: Explode WOD

Active Rest Day

Warm up- 800m Run Olympic: 6×2 TnG Snatch Strength: 3×12 DB Row 3×12 Bicep Curl 3×12 Dips Auxiliary: 5 Rounds of: 500m Row 20m HS... Read More

Warm up- 1000m Row Olympic: 6×2 Power Clean Auxiliary: 21…15…9 of: Deadlift…315/225 Bench Press…225/145 Metcon: Explode WOD Core Work: 3 Rounds: 25 Reverse Hypers 25... Read More

Warm Up- 200 Double Unders Auxiliary: -work up to a heavy front squat, then… 10 Rounds of: 3 Front Squat…245/170 3 Strict HSPU’s…(3)45’s/(2)45’s For Time... Read More

Warm up- 50 Triple Unders Olympic: 8min EMOM of: 2 TnG Clean n Jerk…185/125 12/8cal Assault Bike Metcon: 16.5 Auxiliary: 3 Rounds of: 6 Tire... Read More

Active Rest Day Explode WOD

Warm up- 50cal Assault Bike Auxiliary: 15…10…5 of: OHS…185/125 (400m Run then 2min Rest after each set) Metcon: Explode WOD

Warm up- 800m Run Auxiliary: 5 Rounds of: 3 Squat Cleans…275/185 6 Bar Muscle Ups Metcon: Explode WOD

Warm up- 200 Double Unders Auxiliary: 3 Rounds of: 7 Snatches…185/125 50 Double Unders Metcon: Explode WOD