Competitor’s WOD

Rest Day

Warm up- 1000m Row Olympic: 5min EMOM of: 3 Power Cleans Auxiliary: 3 Rounds of: 45sec Front Rack Hold…225/155 45sec Dip Hold 45sec Deadlift Hold…225/155... Read More

Warm up- 800m Run Auxiliary: 10-4 of: Deadlift Negative T2B Landmine Rotations Metcon: Explode WOD

Warm up- 50…40…30…20…10 Double Unders (20sec rest) Auxiliary: 9…7…5 of: Power Clean…225/155 Ring Muscle Ups Bench Press…225/155 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×3 Clean n Jerk Auxiliary: 15…10…5 of: DBall Shouldering/Clean n Jerk…150/60 Bar Muscle Ups Metcon: Explode WOD

Rest Day

Warm up- 300 Double Unders Auxiliary: 10-5 of: Deadlift Bench Press Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 5×2 Snatch Auxiliary: 3 Rounds of: 5min AMRAP of: 5 Burpee Ring Mu’s 5 OHS…185/125 5min Rest Metcon: Explode WOD

Warm up- 1000M Row Auxiliary: 9…7…5 of: DB Push Press…80/55 Front Squat…185/125 12…9…6 of: DB Snatch…80/55 (25m HS Walk after each set) 21…15…9 of: GHD... Read More

Warm up- 800m Med Ball Run Auxiliary: 7-1 of: OHS…215/135 (12/8 cal Bike after each set) Metcon: Explode WOD

Rest Day

Warm up- 50cal Bike Olympic: 3×3 Power Clean Auxiliary: 10-6 of: Bench Press Dips Landmine Rotations Metcon: Explode WOD

Warm up- 1000m Row Olympic: 10min EMOM of: 3 Snatches Auxiliary: 10 Rounds of: 30 Double Unders 15m Prowler Push…270/180 Metcon: Explode WOD

Warm up- 3×75 Double Unders Olympic: 3×3 Split Jerk Auxiliary: 9…7…5 of: S. Arm DB Squat Snatch…80/55 Ring Muscle Ups Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 10min to establish 1rm Snatch Auxiliary: 21…15…9 of: Shoot Throughs Cal Bike (6 DBall Shouldering after each set) Metcon: Explode... Read More

Warm up- 800m Run Olympic: 6×1 Snatch Auxiliary: 400 Sled Drag…135/90 100 GHD Sit Ups 30 OHS…155/105 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×2 Split Jerk Auxiliary: 5…4…3…2…1 of: Strict Ring Muscle Up Deadlift Metcon: Explode WOD

Warm up- 5x250m Row Olympic: 6min EMOM of: 1 Power Snatch, 2 Squat Snatch Auxiliary: 40…30…20…10 of: GHD Sit Ups Back Ext Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5min EMOM of: 3 Squat Snatch 6 Burpee Over Bar Metcon: Explode WOD

Rest Day

Warm up- 3x20cal Bike Olympic: 5×3 Pause Split Jerk Auxiliary: 21…15…9 of: Bench Press…205/135 Power Clean…205/135 For Time Metcon: Explode WOD

Warm up- 800m Run Olympic: 5×2 Power Snatch Strength: 9…6…3 Deadlift…405/315 Strict PHSPU Ring Muscle Ups Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 5×4 S. Arm Barbell Split Snatch Strength: 10-6 of: Deadlift DB Upright Row Strict C2B DB Curl Metcon: Explode... Read More

Rest Day *NO TEAM TRAINING ON SATURDAY*

Warm up- 800m Jog Auxiliary: 4 Rounds of: 3 Snatches…225/145 6 Strict Ring MU 9 Burpee Box Jump…36/32″ Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5min EMOM of: 3 Snatch Deadlift, 2 Hang Power, 1 Squat Snatch Auxiliary: 5 Rounds of: 12 Pistols 15 KB... Read More

Warm up- 300 Double Unders Olympic: 5min EMOM of: 3 Hang Cleans Auxiliary: 50 S. Arm DB Snatch…70/50 100m Sled Push…270/180 20 Ring Muscle Ups... Read More

Warm up- 50,40,30,20,10 Double Unders (30sec rest) Olympic: 10min EMOM of: 3 Push Press, 2 Split Jerk Auxiliary: 27…21…15…9 of: DB Squat Snatch…60/40 GHD Sit... Read More

Rest Day

Warm up- 200 Double Unders Auxiliary: 400m Sled Drag 20 Bar Muscle Ups Metcon: Explode WOD

Warm up- 800m Run Olympic: 5,4,3,2,1 of: Power Snatch Strength: 8 Rounds of: 5 Bench Press 5 DB Shoulder Press 5 Dips 10 Strict GHD... Read More

Warm up- 1000m Row Olympic: 3×3 Hang Clean Strength: 8 Rounds of: 5 Deadlift 5 Strict C2B 10 Hip/Back Ext. Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 7min EMOM of: 3 Shoulder Press, 3 Push Press, 3 Split Jerk Auxiliary: 30…20…10 of: Deadlift…225/155 GHD Sit Ups S.... Read More

Rest Day

Warm up- 1000m Row Olympic: 3×5 Front Rack Snatch Balance Strength: 2 Rounds of: 75m Sled Drag…270/180 6 Strict Ring Muscle Ups Metcon: Explode WOD

Warm up- 2×100 double Unders (rest 2min) Auxiliary: In 10min complete: 75/60cal Bike then find 1rm CnJ Strength: 3 Rounds of: 10 Weighted Dips 10... Read More