COMPETITOR

Warm up- 200 Double Unders Olympic: 5×3 Push Jerk Strength: 3×5 Front Squat 3×5 C2B Pull Up Metcon: Explode WOD Auxiliary: 15…10…5 of: Hang Snatch…185/125... Read More

Warm up- 1000m Row Olympic: Every 30sec for 10min: 1 Squat Snatch Strength: 3×3 Bench Press 3×3 Strict HSPU Metcon: Explode WOD Auxiliary: 3 Rounds... Read More

Warm up- 200 Double Unders Olympic: 5×3 High Hang Power Clean Strength: 3×3 OHS 3×3 SDLHP Metcon: Explode WOD Auxiliary: 15…10…5 of: Ring Muscle Ups... Read More

Warm up- 4x250m Row Olympic: Work up to a 1rm CnJ Strength: 3×5 C2B Pull Up 3×5 Dips 3×6 Landmine Rotations Metcon: Explode WOD

Warm up- 30…20…10 Assault Cals (1min rest between) Olympic: 3×3 Hang Squat Snatch Strength: 15…10…5 of:  Chin Ups DB Shoulder Press Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×2 Hang Squat Clean Strength: 21…15…9 of: Weighted KB Pistols…53/35 (10 Ring MU’s after each set) Metcon: Explode WOD

Warm up- 4×50 Double Unders (30sec rest) Olympic: 3×3 Snatch Grip High Pulls 3×3 Snatch (singles) Strength WOD: 8min EMOM of: 3 Deadlifts 3 Bench... Read More

Warm up- 1000m Row Olympic: 6×1 Snatch Complex (complex= 1 Snatch, 2 OHS) Strength: 5×3 Push Press 5×3 Back Squat Auxiliary: 15…10…5 of: Front Squat…185/125... Read More

Warm up- 50cal Bike Olympic: 10min EMOM of: High Hang Squat Clean n Jerk Strength: 3×8 Bent Over Rows 3×8 Landmine Auxiliary: 30 D-Ball Cleans... Read More

Warm up- 200 Double Unders Olympic: 6×1 Snatch Complex (Complex= 1 Snatch, 2 High Pulls) Strength: 5,4,3,2,1 of Front Squat 5,4,3,2,1 of Dips Metcon: Explode... Read More