COMPETITOR

Warm up- 16.4 Olympic: 6min EMOM of: 4 Squat Snatches Strength: 3×5 DB Row 3×8 Bicep Curl 3×5 Shoulder Press Auxiliary: 3 Rounds of: 25... Read More

Active Rest Day Explode WOD “Car Bomb”

Warm up- 200 Double Unders Olympic: Work up to a heavy set of 8 Hang Squat Clean n Jerks Strength: 3×8 Landmine Rotations 3×8 DB... Read More

Warm up- 50cal Assault Bike Olympic: 6×1 Snatch Strength: 3×3 Back Squat 3×3 Chest to Bar Pull Up 3×5 Bent Over Row Metcon: Explode WOD... Read More

Warm up- 3 RDS of 75 DU’s 25 GHD Sit Ups Olympic: 6×1 Clean n Jerk Strength: 3×3 Thruster 3×3 Deadlift 3×3 Bench Press Metcon:... Read More

Warm up- 50cal Bike Olympic: 5×1 Clean Complex (Complex= 1 Power Clean, 1 Low Hang Clean, 1 High Hang Clean, 1 High Hang Squat) Auxiliary:... Read More

ACTIVE REST 10 Rounds of: 20cal Row 20cal Bike 1min Rest

Warm up- 3x30cal Row (1min rest) Olympic: 3×5 Snatch High Hang Pulls 3×5 Snatch Balance Strength: 3×5 Back Squat 3×5 Chin Up Auxiliary: 21…15…9 of:... Read More

Warm up- 70cal Row Olympic: 5×1 CnJ Complex (complex= 3 power, 1 Jerk) Strength: 3×5 Bench Press 3×5 Shoulder Press Auxiliary: 30 D-Ball Cleans 20... Read More

Warm up- 70cal Row Olympic: 2×8 Hang Snatch Strength: 3×5 Deadlift 3×6 Landmine Rotations Metcon: Explode WOD Auxiliary: 9…7…5 of: Ring Muscle Ups DB Squat... Read More