Competitor’s WOD

Explode WOD

Warm up- 200 Double Unders Olympic: 2×8 Power Snatch Auxiliary: 7min EMOM of: 10/8cal Assault Bike 2 D-Ball Shouldering Metcon: Explode WOD

Warm up- 800m Jog Olympic: 3×1 Clean Complex (complex= 4 Hang Cleans, 4 Front Squats) Strength: 5×5 Shoulder Press 5×5 Deadlift Metcon: Explode WOD Auxiliary:... Read More

Warm up- 5x20cal Row (2min rest) Olympic: 6×3 Hang Snatch Auxiliary: 3 Rounds of: 5 Burpee Ring MU 7 OHS…205/135 75 Double Unders Metcon: Explode... Read More

Warm up- 800m Run Olympic: 10mins Every 30sec of: 2 Squat Snatches Strength: 10-1 of: DB Curl n Press Front Squat Landmine Metcon: Explode WOD

Rest Day

Warm up- 5min EMOM of- 60 Double Unders Olympic: 5min EMOM of: 1 Jerk Complex (Complex= 3 Push Press, 2 Push Jerk) Auxiliary: 400m Farmers... Read More

Warm up- 800m Jog Olympic: 6×1 Snatch complex (complex= 1 Snatch grip deadlift, 1 Low Hang Squat Snatch) Strength: 5 Rounds of: 10 Deadlifts…315/225 10... Read More

Warm up- 200 Double Unders Olympic: 6×1 Complex (complex= 3 Front Squats, 2 Split Jerks) Strength: 3×12 S Arm Upright Row 3×12 Dips 3×25 Reverse... Read More

Warm up- 3x500m Row Olympic: Work up to a heavy set of 12 TnG Power Cleans Strength: 10-1 Deadlift -start at the top of each... Read More

Rest Day

Warm up- 800m Run Olympic: Every 30sec for 7min: 2 Hang Power Snatch Metcon: Explode WOD Auxiliary: 3min Max Distance HS Walk -10m increments 

Warm up- 3×75 Double Unders (30sec Rest) Auxiliary: 5 Rounds of: 15cal Assault Bike 60m D-Ball Carry…150/80 Strength: 3×5 Front Squat 3×10 Standing DB Press... Read More

Warm up- 3×30 Assault Cals (1min Rest) Olympic: 7min Every 30sec: 2 TnG Clean n Jerks Auxiliary: 3x800m Runs (3min rest) Metcon: Explode WOD

Warm up- 800m run Auxiliary: 3x150m Prowler Push…90/70 4min Rest Metcon: Explode WOD

Active Rest Day

Warm up- 800m Run Olympic: 6×2 TnG Snatch Strength: 3×12 DB Row 3×12 Bicep Curl 3×12 Dips Auxiliary: 5 Rounds of: 500m Row 20m HS... Read More

Warm up- 1000m Row Olympic: 6×2 Power Clean Auxiliary: 21…15…9 of: Deadlift…315/225 Bench Press…225/145 Metcon: Explode WOD Core Work: 3 Rounds: 25 Reverse Hypers 25... Read More

Warm Up- 200 Double Unders Auxiliary: -work up to a heavy front squat, then… 10 Rounds of: 3 Front Squat…245/170 3 Strict HSPU’s…(3)45’s/(2)45’s For Time... Read More

Warm up- 50 Triple Unders Olympic: 8min EMOM of: 2 TnG Clean n Jerk…185/125 12/8cal Assault Bike Metcon: 16.5 Auxiliary: 3 Rounds of: 6 Tire... Read More

Active Rest Day Explode WOD

Warm up- 50cal Assault Bike Auxiliary: 15…10…5 of: OHS…185/125 (400m Run then 2min Rest after each set) Metcon: Explode WOD

Warm up- 800m Run Auxiliary: 5 Rounds of: 3 Squat Cleans…275/185 6 Bar Muscle Ups Metcon: Explode WOD

Warm up- 200 Double Unders Auxiliary: 3 Rounds of: 7 Snatches…185/125 50 Double Unders Metcon: Explode WOD

Warm up- 16.4 Olympic: 6min EMOM of: 4 Squat Snatches Strength: 3×5 DB Row 3×8 Bicep Curl 3×5 Shoulder Press Auxiliary: 3 Rounds of: 25... Read More

Active Rest Day Explode WOD “Car Bomb”

Warm up- 200 Double Unders Olympic: Work up to a heavy set of 8 Hang Squat Clean n Jerks Strength: 3×8 Landmine Rotations 3×8 DB... Read More

Warm up- 50cal Assault Bike Olympic: 6×1 Snatch Strength: 3×3 Back Squat 3×3 Chest to Bar Pull Up 3×5 Bent Over Row Metcon: Explode WOD... Read More

Warm up- 3 RDS of 75 DU’s 25 GHD Sit Ups Olympic: 6×1 Clean n Jerk Strength: 3×3 Thruster 3×3 Deadlift 3×3 Bench Press Metcon:... Read More

Warm up- 50cal Bike Olympic: 5×1 Clean Complex (Complex= 1 Power Clean, 1 Low Hang Clean, 1 High Hang Clean, 1 High Hang Squat) Auxiliary:... Read More

ACTIVE REST 10 Rounds of: 20cal Row 20cal Bike 1min Rest

Warm up- 3x30cal Row (1min rest) Olympic: 3×5 Snatch High Hang Pulls 3×5 Snatch Balance Strength: 3×5 Back Squat 3×5 Chin Up Auxiliary: 21…15…9 of:... Read More

Warm up- 70cal Row Olympic: 5×1 CnJ Complex (complex= 3 power, 1 Jerk) Strength: 3×5 Bench Press 3×5 Shoulder Press Auxiliary: 30 D-Ball Cleans 20... Read More

Warm up- 70cal Row Olympic: 2×8 Hang Snatch Strength: 3×5 Deadlift 3×6 Landmine Rotations Metcon: Explode WOD Auxiliary: 9…7…5 of: Ring Muscle Ups DB Squat... Read More

Warm up- 16.2 Olympic: 5×3 Power Snatch Strength: 3×5 Deadlift 3×8 DB Curls 3×8 Barbell Shrug Auxiliary: 3 Rounds of: 5 7′ Legless L-Sit Rope... Read More

Warm up- 70cal Row Olympic: 2×8 High Hang Squat Clean Strength: 3×5 DB Shoulder Press 3×5 Chin Up 3×5 Back Squat Metcon: Explode WOD Auxiliary:... Read More