Competitor’s WOD

Warm up- 50cal Bike Olympic: 8min EMOM of: Even- 3 Power Snatch Odd- 3 Hang Squat Snatch Auxiliary: 4 Rounds of: 30m Zercher Yoke Carry... Read More

Warm up- 5min EMOM of 50 Double Unders Auxiliary: 9…7…5 of: Clean n Jerk…225/145 (10 Ring Mu, 60m Reverse Sled Drag after each set) Metcon:... Read More

Warm up- 800m Jog Olympic: 10min EMOM of: 2 Squat Clean n Jerks Auxiliary: 1mile Run 20 PHSPU’s 15 DBall Shouldering…150/100 Metcon: Explode WOD

Warm up- 2x50cal bike Olympic: 3min EMOM of: 4 Snatch Balance 3min EMOM of: 4 Snatch Hang High Pulls 3min EMOM of: 3 TnG Snatch... Read More

TEAM TRAINING 3pm SATURDAY 12.31.16 HAPPY NEW YEAR!!

Warm up- 1000m Row Auxiliary: 5 Rounds of: 60m OH Yoke Walk 60m DBall Carry 60m Sled Drag Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 8×3 Split Jerk Auxiliary: 3 Rounds of: 12 Hang DB Clusters…60’s/40’s 32 GHD Sit Ups 2min Rest Metcon: Explode... Read More

Warm up- 50cal Bike Olympic: 5×3 High Hang Squat Clean Auxiliary: 15…10…5 of: S2OH…205/140 DBall Shouldering…150/100 Metcon: Explode WOD

Warm up- Every 3min for 9min 20cal Bike Olympic: 4min EMOM- 3 Snatch RDL 4min EMOM- 3 Snatch High Pulls 4min EMOM- 1 Snatch Auxiliary:... Read More

**No competitor training Saturday night** Warm up- 6min EMOM of- 50 Double Unders Olyimpic: 3×5 Muscle Snatch 3×5 Snatch Balance Auxiliary: 12min EMOM of: Odd... Read More

Rest Day

Warm up- 200 Double Unders Olympic: 5min EMOM of: 0:00- 6 Squat Snatches…185/125 1:00- 5 Squat Snatches…185/125 2:00- 4 Squat Snatches…185/125 3:00- 3 Squat Snatches…185/125... Read More

Warm up- 1000m Row Olympic: 3×5 Low Hang Clean High Pulls 3×5 Hang Clean Auxiliary: 40 DBall Shouldering…150/100 (EMOM 2 PHSPU) Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×2 TnG Snatch Auxiliary: 4 Rounds of: 4 OHS…225/155 9 Bar Muscle Ups 2min Rest Metcon: Explode WOD

Warm up- 800m Run Olympic: 5×3 Hang Snatch Auxiliary: 10 Rounds of: 8 DB Snatch…80/55 12/10cal Bike Metcon: Explode WOD

Rest Day

Warm up- 200 Double Unders Olympic: 3×3 Squat Jerk Auxiliary: 5 Rounds of: 30m Reverse Sled Pull 30m Sled Drag 12 Bench Press For Time... Read More

Warm up- 1000m Row Olympic: 3min EMOM of: 7 Squat Snatch Auxiliary: 7 Rounds of: 12/10cal Bike 10m HS Walk 1min Rest Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 7min EMOM of: 2 Squat Cleans Auxiliary: 9-1 of: PHSPU’s (3 Deadlifts after each set) Metcon: Explode WOD

Warm up- 200 Double Unders Auxiliary: 30m Low Bar…50/0 30m High Bar…50/0 30m Low Bar…50/0 30m High Bar…50/0 20 Power Cleans…225/155 40 Bar Facing Burpees... Read More

Explode WOD

Warm up- 1000m Row Olympic: 3×5 TnG Snatch Auxiliary: 5 Rounds of: 50 Dubs 5 DBall Shouldering…150/100 Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 3×5 Split Jerk Auxiliary: 4 Rounds of: 6 Deadlifts…315/225 10 Burpee Bar Touch 6 Bar Muscle Up Metcon: Explode... Read More

Warm up- 1000m Row Olympic: 7min EMOM of: 1 Snatch Complex (1 High Hang Snatch, 1 Low Hang, 1 Full) Auxiliary: 3 Rounds of: 30... Read More

Warm up- 50cal Bike Olympic: 5min EMOM of: 3 Split Jerks Auxiliary: 4 Rounds of: 60m OH Yoke Walk 60m Heavy Sled Drag 2min Rest... Read More

Rest Day

Warm up- 800m Run Auxiliary: 100 GHD Sit Ups 100 Heavy Wall Balls…30/20…10/8 For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: Work up to a 1Rm CnJ Auxiliary: 8min EMOM of: 3 Power Cleans…225/155 4 Burpee Box Jumps…28/26″ 5 Bar Muscle... Read More

Warm up- 300 Double Unders Olympic: 3×2 TnG Snatch Auxiliary: 9…7…5 of: Snatch…205/140 (30/25cal Bike after each round) For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5min EMOM of: 2 Shoulder Press 5min EMOM of: 2 Push Press 5min EMOM of: 2 Jerks Auxiliary: 35 Ring... Read More

Warm up- 800m Run Olympic: 5×3 High Hang Squat Snatch Strength: 6min EMOM of: 6 Back Squat 6min EMOM of: 6 Bench Press 6min EMOM... Read More

Warm up- 50cal Bike Strength: 6min EMOM of: 6 Deadlifts 6min EMOM of: 7 Strict Chest to Bars 6min EMOM of: 8 DB Rows (each... Read More

Warm up- 200 Double Unders Olympic: 7min EMOM of: 2 Low Hang Squat Cleans Auxiliary: 15…10…5 of: Bar Muscle Ups Back Squat…225/155 Metcon: Explode WOD

Warm up- 800m Run Olympic: 5×2 Power Clean 5×2 Squat Clean Auxiliary: 15…10…5 of: DBall Shouldering…150/100 (20m HS Walk  and 75 Dubs after) Metcon: Explode... Read More

Rest Day *NO TEAM TRAINING SATURDAY*

Warm up- 1000m Row Olympic: 5min EMOM of: 1 Clean Complex (Complex= 3 Hang High Pull, 1 Power Clean) Auxiliary: 18 Ring Muscle Ups 100... Read More