Competitor’s WOD

Olympic: Work up to a heavy TnG 2rep Power Clean Auxiliary: 5 Rounds of: .33mile Treadmill Sprint 3 Legless Rope Climbs Metcon: Explode WOD

Olympic: 5×1 Clean n Jerk (work up to a heavy single) Auxiliary: 15/6/15…10/4/10…5/2/5 of: Deadlift…295/220 HS Obstacle Traverse Ring Muscle Ups Metcon: Explode WOD

Olympic: 5×1 Snatch (work up to a heavy single) Auxiliary: Every 2min for 10mins: 7 Thrusters…155/105 2 Short Rope Climbs Metcon: Explode WOD

Olympic: 3×5 Squat Clean Auxiliary: 5 Rounds of: 8 Deadlifts…295/220 16 HSPU 16cal Bike Metcon: Explode WOD

Intervals: 6 Rounds of: :40sec AMRAP Cal Row :20sec Rest :40sec AMRAP Cal Bike :20sec Rest :40sec Ski Erg :20sec Rest For Total Cals Auxiliary:... Read More

Olympic: Every 30sec for 5min: 2 Snatches…175/125 Auxiliary: 7 Rounds of: 7 Deadlifts…295/220 20m HS Walk Metcon: Explode WOD

Olympic: 5×5 Power Clean Auxiliary: 18/27…15/21…12/15 of: Thrusters…155/105 Toes to Bar Metcon: Explode WOD

Olympic: 5×5 Power Snatch Auxiliary: 2000m Row 200 Double Unders 2mile Treadmill Metcon: Explode WOD

Olympic: 5×2 High Hang Snatch Auxiliary: 3 Rounds of: 11 Ring Mu 9 Deadlifts…315/220 Metcon: Explode WOD

Olympic: 8×2 Power Snatch 8×2 OHS Auxiliary: 21…18…15…12 of: HSPU…(2)45’s Bike Calories Metcon: Explode WOD

Olympic: 10×1 Squat Clean Auxiliary: “LINDA” 10-1 of: Deadlift…295/220 Bench Press…195/135 Squat Clean…145/105 Explode WOD

Olympic: Work up to a heavy single Snatch Auxiliary: 3 Rounds of: 21 DB Thrusters…50/35 21 Chest to Bar Pull Ups 400m Run Metcon: Explode... Read More

Olympic: 10×2 Power Clean (60,65,70,75,80,75,70,65,60%) Auxiliary: 27…21…15…9 of: Steps DBall Front Rack Lunge…100/150 Ski Cals Metcon: Explode WOD

Intervals: 12 Rounds of: :40sec Ski Erg :20sec Rest Auxiliary: Every 2mins for 16mins: 60m Sled Push…90/45 4 Bar Muscle Ups 2 Sandbag Cleans…200/150 Metcon:... Read More

Olympic: 5×3 Snatch Hang High Pulls 5×2 Snatch Auxiliary: 10 Rounds of: 3 Snatches…185/125 5 Burpee Box Jump Overs…24/20″ 1 Rope Climb Metcon: Explode WOD

Olympic: Every 30sec for 6min: 2 Squat Cleans Auxiliary: Every 2min for 18min: 6 Strict HSPU…(2)45’s 2 Sandbag Cleans…200/150 15/12cal Bike Metcon: Explode WOD

Olympic: 7×2 Snatch Hang High Pull 7×2 Snatch Auxiliary: Every 2min for 16min: 2 Axle Snatch…160/110 15/12cal Bike Metcon: Explode WOD

Olympic: 3×3 Power Clean 3×2 Clean n Jerk Auxiliary: 24cal Ski Erg 8 Squat Cleans…205/145 15m HS Walk 21cal Ski Erg 6 Squat Cleans…205/145 18m... Read More

Olympic: Work up to a 1rm Snatch Auxiliary: Every 2min for 14mins: 14m DB Walking Lunge…75/50 (dbs on shoulders) 14m HS Walk Metcon: Explode WOD

Olympic: 5×3 Clean High Pull 5×2 Power Clean Auxiliary: 21…15…9 of: Farmers Deadlifts…300/210 HSPU…(2)45’s Ski Erg Heavy WB’s…30/20…11/10 Metcon: Explode WOD

Olympic: 5,4,3,2,1 of: Power Clean…85% Bench Press…85% Auxiliary: 20min EMOM of: Min1- 7 DB Burpee Step Ups…50/35…24/20″ Min2- 7 Bar Muscle Ups Min3- 14 GHD... Read More

Rest Day

Olympic: 5,4,3,2,1 of: Snatch Auxiliary: 34…21 of: Ski Erg Cals DB Thrusters…65/45 Metcon: Explode WOD

Olympic: Every 30sec for 6min: 2 Clean n Jerk Auxiliary: Every 3mins for 15mins: 15/12cal Ski Erg Remainder of 2min Ring Muscle Ups Metcon: Explode... Read More

Olympic: 6min EMOM of: 1 Clean Complex (2 above knee high pull, 1 Squat Clean) Auxiliary: 3 Rounds of: 60m Yoke Walk 60m Sled Push…270/225... Read More

Olympic: 5×3 Below the knee Snatch Pulls Auxiliary: 2 Rounds of: 21 Clean n Jerks…185/125 21 DB Burpee Step Ups…50/35…20/18″ 3min Rest For Time Metcon:... Read More

Rest Day

Olympic: 8×2 Squat Clean Auxiliary: 10 Rounds of: 1 Legless Rope Climb 60m Sled Push…90/45 Metcon: Explode WOD

Olympic: 5×1 Squat Snatch Auxiliary: Every 2min for 20min: 12cal Row 4 Paralette Strict HSPU 6 Pistols (With a vest) Metcon: Explode WOD

Olympic: 5×1 Power Clean Auxiliary: Every 3min for 9min: 2 Strict Ring Muscle Ups 4 Ring Muscle Ups 6 Ring Dips 8 Toes to Rings... Read More

Olympic: 8×3 Block Squat Snatch (pulling off of (2) 45’s) Auxiliary: 50 Box Jump Overs 40cal Ski 30 G.I Janes Metcon: Explode WOD

Rest Day

Olympic: Every 30sec for 6min: 3 Power Cleans Auxiliary: 2 Rounds of: 20 Farmers Deadlifts…Heavy (use metal 25’s) 60m Farmers Carry… same 20cal Ski Metcon:... Read More

Olympic: 8×3 Split Jerk Auxiliary: Every 3min for 18min of: 15 GHD Med Ball Sit Ups…20/14 12 Single Arm DB OH Pistols…20/30 9 DB Snatch…100/70... Read More

Olympic: 5min EMOM of: 2 Squat Clean n Jerks Auxiliary: 20min AMRAP of: Min1- 12/10cal Ski Erg Min2- 5 Strict PHSPU Min3- 15 KB Swings…97/70... Read More

Olympic: 8×2 Snatch Balance 8×2 Snatch Auxiliary: 3 Rounds of: 18 OHS…115/75 20m HS Walk 800m Run Metcon: Explode WOD