Competitor’s WOD

Warm up- 75cal Bike Olympic: 5×3 Snatch High Pull 5×3 Squat Snatch Auxiliary: 5 Rounds of: 30m Low Bar 30m High Bar 16 DB Snatch…70/50... Read More

Warm up- 800m Run Olympic: 5×3 Front Squat 5×3 Squat Clean Auxiliary: 2min AMRAP- Ring Muscle Ups 2min AMRAP- DBall Shoulder 2min AMRAP- Bike Cals... Read More

Warm up- 800m Run Olympic: 7min EMOM of: 1 Push Press 1 Front Squat 1 Push Jerk Auxiliary: 5 Rounds of: 4 DBall Shouldering…150/100 8... Read More

Rest Day

Warm up- 50cal Bike Olympic: 8×1 Squat Snatch Auxiliary: 15…10…5 of: Hang Clean n Jerks…165/115 (25/20 Bike Cals before each set) Metcon: Explode WOD

Warm up- 1000m Row Olympic: 8×1 Power Clean Auxiliary: 100 GHD Sit Ups (EMOM of 20 Double Unders) Metcon: Explode WOD

Warm up- flight simulator Olympic: 6min EMOM of: 3 Snatches Auxiliary: 6 Rounds of: 4 Strict Ring MU 4 Strict PHSPU 4 Deadlift…385/265 Metcon:  Explode... Read More

Warm up- 800m Run Auxiliary: 21…15…9 of: Deadlift…315/225 S2OH…185/125 (30 Med Ball GHD Sit Ups after each set) Metcon: Explode WOD

Rest Day

Warm up- 200 Double Unders Auxiliary: 4x800m Run (3min Rest) Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 6min EMOM of: 1 High Hang Snatch 1 Low Hang Snatch 2 OHS Auxiliary: 100 Cal Bike (EMOM of 8... Read More

Warm up- 300 Double Unders Olympic: 10min EMOM of: 0-5min- 3 Power Clean 6-10min- 3 High Hang Power Clean Auxiliary: 6 Rounds of: 6 Ring... Read More

Warm up- 1000m Row Olympic: 5min EMOM of: 1 Hang Snatch 2 OHS 1 Hang Snatch Auxiliary: 250 Double Unders (Every 30sec 1 DBall Shoulder)... Read More

Warm up- 800m Run Auxiliary: 15…10…5 of: Hang Clean…225/155 Ring Muscle Ups (Every 2min 30m Low Bar Prowler…50/0) For Time Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×5 High Hang Squat Snatch Auxiliary: 5 Rounds of: 3 Thrusters…HEAVY 10 30m Shuttle Touch Metcon: Explode WOD

Warm up- 1mile Jog Olympic: 6min EMOM of: 1 Push Press 1 Jerk 1 Split Jerk Auxiliary: 10-1 of: Deadlift…275/185 (25m Prowler Push between each... Read More

Warm up- 800m Run Olympic: 5×2 High Hang Snatch Auxiliary: 5 Rounds of: 50 Double Unders 6 Bar Muscle Ups Metcon: Explode WOD

Warm up- 800m Run Auxiliary: 21…15…9 of: Axle Bar Hang Cleans…160/110 Med Ball GHD Sit Ups Bike Cals Metcon: Explode WOD

Rest Day 

Warm up- 1000m Row Olympic: 5×3 Power Clean Auxiliary: 8min EMOM of: 30 Double Unders 2 DBall Shouldering Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: 1 Hang High Pull 1 Squat Snatch Auxiliary: 3 Rounds of: 12 KB Weighted Pistols…53/35 400m Sled... Read More

Warm up- 50cal Bike (4 shoot Throughs EMOM) Olympic: 7min EMOM of: 1 Squat Clean 2 Steps Walking Front Rack Lunge Auxiliary: 3 Rounds of:... Read More

Warm up- 200 Double Unders Auxiliary: 9…7…5 of: Snatch…205/135 Bench Press…225/135 Deadlift…365/255 Metcon: Explode WOD

Rest Day Comp Training Saturday at 5pm Only

Warm up- 70cal Bike Auxiliary: 5 Rounds of: 2min AMRAP of: 3 Paralette HSPU’s 3 Deadlifts…315/225 1min Rest Metcon: Explode WOD

Warm up- 800m Run Olympic: 5min EMOM of: 2 Hang Clean n Jerk Auxiliary: 4 Rounds of: 30m Sled Push…270/180 60m DBall Front Carry…150/100 For... Read More

Warm up- 60cal Bike Olympic: 5×5 Sotts Press 3×3 OHS 5min EMOM of: 3 Squat Snatch Auxiliary: 12 Strict Ring Muscle Ups 60 Med Ball... Read More

Warm up- 200 Double Unders Olympic: 5×1 High Hang Squat Clean Auxiliary: 5 Rounds of: 60m DBall Carry…150/100 20 GHD Sit Ups Metcon: Explode WOD

Rest Day Team Training Saturday 5pm only.

Warm up- 5x150m Run (1min rest) Auxiliary: 9…7…5 of: Snatch…185/125 Burpee Ring Muscle Ups Strength: 15min EMOM of: 0-5:00min- 5 Bench Press 6-10:00min- 3 Strict... Read More

Warm up- 100cal Row Auxiliary: 5min EMOM of: 3 Deadlifts 1 Squat Clean 3 Deadlifts Strength: 10-6 of: Landmine Rotations Strict C2B Pull Ups Metcon:... Read More

Warm up- 5min every 30sec 30 Double Unders Olympic: 5×3 Snatch Low Hang High Pulls 5×3 High Hang Squat Snatch Auxiliary: 7min AMRAP of: 14... Read More

Warm up- 1000m Row Olympic: 5min EMOM of: 5 Hang Squat Cleans Auxiliary: 30 S2OH…185/125 20 DBall Shouldering…150/100 Metcon: Explode WOD

Rest Day No comp training Friday night at 7pm. 5pm on Saturday.

Warm up- 800m Run Olympic: 5min EMOM of: 3 Snatch High Pulls 1 Squat Snatch Auxiliary: 5 Rounds of: 6 Bar Muscle Ups 50m Prowler... Read More

Warm up- 1000m Row Olympic: 6min EMOM of: 3 Power Cleans 1 Jerks Auxiliary: 3 Rounds of: 21 Toes to Bar 84 Double Unders Metcon:... Read More