COMPETITOR

Warm up- 16.2 Olympic: 5×3 Power Snatch Strength: 3×5 Deadlift 3×8 DB Curls 3×8 Barbell Shrug Auxiliary: 3 Rounds of: 5 7′ Legless L-Sit Rope... Read More

Warm up- 70cal Row Olympic: 2×8 High Hang Squat Clean Strength: 3×5 DB Shoulder Press 3×5 Chin Up 3×5 Back Squat Metcon: Explode WOD Auxiliary:... Read More

Warm up- 50cal Assault Bike Olympic: 8min EMOM of: Snatch Complex (complex= 1 High Pull, 1 Hang High Pull, 1 Squat Snatch) Metcon: Explode WOD... Read More

Warm up- 200 Double Unders Olympic: Work to a heavy single CnJ Strength: 3×3 Thruster 3×3 Dips 3×3 Landmine Rotations Metcon: Explode WOD Auxiliary: 21/15…15/10…9/5... Read More

REST DAY

Warm up- 20 30m Shuttle Touch Olympic: 7min EMOM of: 3 Snatch (singles) Strength: 3×5 Deadlift 3×5 Dips Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 5×2 CnJ Strength: 5×3 Shoulder Press 5×3 Landmine Rotations Metcon: Explode WOD Auxiliary: 100 Box Jumps…24/20″

Warm up- 1000m Row Olympic: 5,4,3,2,1 Snatch (work up to a heavy single) Strength: 5×3 Chest to Bar Pull Up 5×3 OHS Metcon: Explode WOD... Read More

Warm up- 200 Double Unders Olympic: 3×3 Snatch Balance Strength: 3×5 Shoulder Press 3×5 Weighted Pull Up Metcon: Explode WOD Auxiliary: 100 Assault Cals (EMOM... Read More

REST DAY Register for “JIMMY DYCE” HERE Register for the OPEN HERE