Competitor’s WOD

Warm up- 50cal Assault Bike Olympic: 8min EMOM of: Snatch Complex (complex= 1 High Pull, 1 Hang High Pull, 1 Squat Snatch) Metcon: Explode WOD... Read More

Warm up- 200 Double Unders Olympic: Work to a heavy single CnJ Strength: 3×3 Thruster 3×3 Dips 3×3 Landmine Rotations Metcon: Explode WOD Auxiliary: 21/15…15/10…9/5... Read More

REST DAY

Warm up- 20 30m Shuttle Touch Olympic: 7min EMOM of: 3 Snatch (singles) Strength: 3×5 Deadlift 3×5 Dips Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 5×2 CnJ Strength: 5×3 Shoulder Press 5×3 Landmine Rotations Metcon: Explode WOD Auxiliary: 100 Box Jumps…24/20″

Warm up- 1000m Row Olympic: 5,4,3,2,1 Snatch (work up to a heavy single) Strength: 5×3 Chest to Bar Pull Up 5×3 OHS Metcon: Explode WOD... Read More

Warm up- 200 Double Unders Olympic: 3×3 Snatch Balance Strength: 3×5 Shoulder Press 3×5 Weighted Pull Up Metcon: Explode WOD Auxiliary: 100 Assault Cals (EMOM... Read More

REST DAY Register for “JIMMY DYCE” HERE Register for the OPEN HERE

Warm up- 200 Double Unders Olympic: 5×3 Push Jerk Strength: 3×5 Front Squat 3×5 C2B Pull Up Metcon: Explode WOD Auxiliary: 15…10…5 of: Hang Snatch…185/125... Read More

Warm up- 1000m Row Olympic: Every 30sec for 10min: 1 Squat Snatch Strength: 3×3 Bench Press 3×3 Strict HSPU Metcon: Explode WOD Auxiliary: 3 Rounds... Read More

Warm up- 200 Double Unders Olympic: 5×3 High Hang Power Clean Strength: 3×3 OHS 3×3 SDLHP Metcon: Explode WOD Auxiliary: 15…10…5 of: Ring Muscle Ups... Read More

Warm up- 4x250m Row Olympic: Work up to a 1rm CnJ Strength: 3×5 C2B Pull Up 3×5 Dips 3×6 Landmine Rotations Metcon: Explode WOD

Warm up- 30…20…10 Assault Cals (1min rest between) Olympic: 3×3 Hang Squat Snatch Strength: 15…10…5 of:  Chin Ups DB Shoulder Press Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×2 Hang Squat Clean Strength: 21…15…9 of: Weighted KB Pistols…53/35 (10 Ring MU’s after each set) Metcon: Explode WOD

Warm up- 4×50 Double Unders (30sec rest) Olympic: 3×3 Snatch Grip High Pulls 3×3 Snatch (singles) Strength WOD: 8min EMOM of: 3 Deadlifts 3 Bench... Read More

Warm up- 1000m Row Olympic: 6×1 Snatch Complex (complex= 1 Snatch, 2 OHS) Strength: 5×3 Push Press 5×3 Back Squat Auxiliary: 15…10…5 of: Front Squat…185/125... Read More

Warm up- 50cal Bike Olympic: 10min EMOM of: High Hang Squat Clean n Jerk Strength: 3×8 Bent Over Rows 3×8 Landmine Auxiliary: 30 D-Ball Cleans... Read More

Warm up- 200 Double Unders Olympic: 6×1 Snatch Complex (Complex= 1 Snatch, 2 High Pulls) Strength: 5,4,3,2,1 of Front Squat 5,4,3,2,1 of Dips Metcon: Explode... Read More

Warm up- 1000m Row Olympic: 3×5 Low Hang High Pulls 6min EMOM of: 1 Clean n Jerk 20 Box Jumps…24/20″ Strength: 5,4,3,2,1 Deadlift 5,4,3,2,1 Chest... Read More

Warm up- 200 Double Unders Olympic: 6×1 Clean n Jerk Strength: 3×5 Back Squat 3×5 Dips Metcon: Explode WOD Auxiliary: 3 Rounds of: 25 Reverse... Read More

REST DAY

Warm up- 50/40 cal Bike then 1min Max Assault Cals  Olympic: 6min EMOM of: S2OH Complex (Complex= 1 Shoulder Press, 1 Push Press, 1 Split... Read More

Warm up- 1000m Row Olympic: 6×2 TnG Snatch Strength: 3×3 Back Squat 3×3 Shoulder Press Metcon: Explode WOD Auxiliary: 5min Every 30sec 3 Ring Muscle... Read More

Warm up- 7min EMOM 40 Double Unders Olympic: 6×2 Squat Cleans TnG Strength: 3×3 Deadlift 3×3 C2B Pull Ups Metcon: Explode WOD

Warm up- 5min EMOM of- 50 Double Unders Olympic: 3×4 Clean Low Hang High Pulls Strength: 5×3 Deadlift 5×3 Shoulder Press Metcon: Explode WOD Auxiliary:... Read More

REST DAY

Warm up- 2x500m Row Olympic: 3×5 Low Hang Clean High Pulls Strength WOD: 3 Rounds of: 8 D-Ball Cleans 60m D-Ball Front Carry 8 Ring... Read More

Warm up- 70 Box Jumps…24/20″ Olympic: 8min to work up to a heavy Snatch Strength: 21…15…9 of: Bench Press Deadlift Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 6×2 Segmented Squat Cleans Strength: 2×8 Back Squats 2×8 Chin Ups Open Prep: 50 Toes to Bar for time... Read More

Warm up- “the classic” 3 Rounds of- 25 GHD Sit Ups, 400m Run Olympic: 5×5 Hang Cleans Strength: 5×3 Strict Chest to Bar Then: 3... Read More

REST DAY

Warm up- 800m Jog Olympic: 3×8 Snatch Hang High Pulls Strength: 3 Rounds of: 60m Sled Walk 75 Double Unders Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 10min EMOM of: CnJ Complex (complex= 1 Power Clean, 1 Squat Clean, 1 Jerk) Strength: 9/12…6/9…3/6 of: Ring Muscle... Read More

Warm up- 200 Double Unders Olympic: 3×5 TnG Snatch Strength: 10-1 of: Weighted Chins Back Squat Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5×1 Power Clean Strength: 12…9…6 of: Back Squat Dips Metcon: Explode WOD

Warm up- 1000m Row Olympic: 6×1 Jerk Strength: 21…15…9 of: S2OH…165/115 Weighted Pull Ups…25/10 Metcon: Explode WOD