Competitor’s WOD

Warm up- 4min EMOM of 50 Dubs Olympic: 3×3 Squat Snatch (75%) Auxiliary: 5 Rounds of: 5 Snatches…185/125 2 Rounds of “Cindy” Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×3 Squat Cleans (75%) Auxiliary: 21/9…15/7…9/5 of: Cal Bike DBall Shouldering…150/100 Gymnasty: 4 Rounds of: Row 20/15cals Remainder of 2min... Read More

Warm up- 50,40,30,20,10 of Cal Bike n Dubs Olympic: 8min EMOM of: 2 Squat Snatch Auxiliary: 4 Rounds of: 5 DB Squat Cleans…80/55 20 GHD... Read More

Warm up- 800m Run Olympic: 8×2 Power Snatch Auxiliary: 3 Rounds of: 9/21…7/15…5/9 of: DB Clusters…70/50 Cal Row Metcon: Explode WOD

Rest Day

Warm up- 3×80 Dubs (1min Rest) Olympic: 6min EMOM of: 2 Power Cleans 6min EMOM of: 2 Squat Cleans Auxiliary: 6 Rounds of: 6 Deadlifts…345/235... Read More

Warm up- 1000m Row Olympic: 4min EMOM of: 1 Shoulder Press 1 Push Press 1 Push Jerk Auxiliary: 25 Burpee DB Step Ups…70/50 (EMOM 4... Read More

Warm up- 4 Rds of 50 Dubs, 25 GHD Sit Ups Olympic: 5min EMOM of: 3 OHS 5min EMOM of: 3 Squat Cleans Auxiliary: 15…10…5... Read More

Warm up- 5×12 Cal Bike (30sec Rest) Olympic: 5min EMOM of: 1 Push Press 1 Push Jerk 1 Split Jerk Auxiliary: 5 Rounds of: 12... Read More

Warm up- 50cal Bike Auxiliary: 18…15…12 of: Hang Squat Cleans…185/125 Ring Muscle Ups (75 Double Unders, 2min Rest after each set) Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5min EMOM of: 3 Hang Snatch Auxiliary: 21…15…9 of: Burpee DB Box Step Ups…50/35…24/20″ (EMOM of 3 Power Cleans…225/145) Metcon:... Read More

Warm up- 80cal Row Strength: 5min EMOM of: 3 DB Squat Clean Thruster…80/55 5min EMOM of: 3 Med Ball Ring Mu Auxiliary: 12min AMRAP of:... Read More

Warm up- 3min EMOM of: 70 Double Unders Olympic: 8min EMOM of: First 4min: 2 Hang Squat Clean Thruster Second 4min: 2 Power Clean n... Read More

Warm up- 300 Double Unders Auxiliary: 21…15…9 of: Ring Muscle Ups S. Arm DB Hang Squat Snatch…80/55 Metcon: Explode WOD

Rest Day

Warm up- 100cal Bike Olympic: 7×1 Squat Clean (3sec pause at the bottom) + Jerk Auxiliary: 15..12…9 of: Back Squat…225/155 Bench Press…205/135 Ring Muscle Up... Read More

Warm up- 5min EMOM of 50 DU’s Olympic: 5×1 Snatch Complex (Complex= 1 High Pull, 1 Hang High Pull, 1 Squat Snatch) Auxiliary: 3 Rounds... Read More

Warm up- 3x500m Row Olympic: 3min EMOM of: 3 Clean Hang High Pulls 5min EMOM of: 2 Hang Clean n Jerk Strength: 3×8 Deadlift…75% 1rm... Read More

TEAM TRAINING 5pm

Warm up- 800m Run Olympic: 6min EMOM of: 2 High Hang Squat Snatches Auxiliary: 5 Rounds of: 30m Low Bar Prowler…90/50 12 Thrusters…115/75 15 Toes... Read More

Rest Day

Warm up- 4×50 Double Unders, 20 GHD Sit Ups Auxiliary: 2 Rounds of: 15 Front Squats…225/155 9 S2OH…225/155 3min Rest For Time Metcon: Explode WOD

Warm up- 50cal Row (EMOM 2 DBall Shouldering) Olympic: 4min EMOM of: Unbroken Hang Clean…205/135 Auxiliary: 90m Sled Push 55 Wall Balls…20/14…10/9 For Time Metcon:... Read More

Warm up- 5x15cal Bike (30sec Rest) Olympic: 5min EMOM of: Snatch Complex (Complex= 1 Hang High Pull, 1 Power, 1 Squat) Strength: 6min EMOM of... Read More

Warm up- 40…30…20 Cal Row (2min Rest) Olympic: 5min EMOM of: 6 Hang Squat Cleans Auxiliary: 15min EMOM of: 1min- 6 Ring Muscle Ups 2min-... Read More

Warm up- 1000m Row Olympic: 7min EMOM of: 1min- 7 CnJ 2min- 6 CnJ 3min- 5 CnJ 4min- 4 CnJ 5min- 3 CnJ 6min- 2... Read More

Warm up- 300 Double Unders Auxiliary: Heavy Isabelle…185/125 Strength: 5min EMOM of 6 Strict Deficit HSPU’s 5min EMOM of 6 Weighted Dips 5min EMOM of... Read More

Warm up- 3rds- 500m Row, 50 Dubs Auxiliary: 9…7…5 of: Hang Squat Cleans…205/135 PHSPU’s 7′ Seated Legless Rope Climb Strength: 5min EMOM of 8 Deadlifts... Read More

Team Training 5pm

Auxiliary: 15min EMOM of: 1min- 3 Snatches…185/125 2min- 6 Ring Muscle Ups 3min- 12 Deadlifts…185/125 Metcon: Explode WOD

Rest Day

Auxiliary: 100cal Bike (EMOM 10m HS Walk) Strength: 5,4,3,2,1 Trap Bar Deadlift 3×12 DB Pull Overs 3×12 DB Curl 3×12 Landmin Rotation Metcon: Explode WOD

Auxiliary: 6 Rounds of: 12 GHD Sit Ups 12 S. Arm DB Snatches…80/55 Strength: 5,4,3,2,1 Bench Press 5,4,3,2,1 OHS 3×12 Strict HSPU’s  3×12 Dips Metcon:... Read More

Warm up- 6 Rounds of- 8 T2B, 30 DU Olympic: 3×3 Bear Complex Strength: 5,4,3,2,1 Deadlift 5,4,3,2,1 Weighted Chin Up 5×8 T-Bar Row 5×8 Back... Read More

Competitor training 5pm

Warm up- 2x400m Run Olympic: 5×3 Jerks Auxiliary: 12 Rounds of: 30m Prowler 6 PHSPU’s 2min Rest Metcon: Explode WOD