Competitor’s WOD

12.29.14 MONDAY warm up– 50cal Row Olympic: 3×3 Squat Clean Thruster Strength: 3×8 Deadlift 3×8 C2B Pull Up 3×20 Ring Row Metcon: Explode WOD

12.27.14 SATURDAY NO TEAM TRAINING TODAY

12.26.14 FRIDAY warm up– 200 Double Unders Olympic: 3×3 Snatch Complex (complex= 1 Low Hang Power, 1 High Hang Power, 1 Squat Snatch) Strength: 3×12... Read More

12.24.14 WEDNESDAY Metcon: EXPLODE WOD with class

12.23.14 TUESDAY warm up– 500m Row Olympic: 5×3 Hang Snatch Strength: 3×12 Deadlift 3×12 Chin Ups 3×12 SDLHP Metcon: Explode WOD

12.22.14 MONDAY warm up– Flight Sim up to 35 and down Olympic: 5×3 TnG Clean n Jerk Strength: 3×12 HSPU 3×12 Bench Press 3×12 Front... Read More

12.19.14 FRIDAY warm up– 2x500m Row Olympic: 5×3 Snatch Balance Strength: 3×3 Single Leg Deadlift 3×20 Shrug 3×20 Reverse Hyper Metcon: Explode WOD

12.18.14 THURSDAY REST DAY COMPETITOR TRAINING  THIS SATURDAY DECEMBER 20th 3:00pm

12.17.14 WEDNESDAY warm up– 100 Double Unders Olympic: 5×1 Jerk Strength: 3×3 Shoulder Press 3×3 Bench Metcon1: Explode WOD use 165/105 Metcon2: 3 Rounds of:... Read More

12.16.14 TUESDAY warm up– 5min Airdyne Olympic: 5×1 Hang Squat Snatch Strength: 3×3 Deadlift 3×3 Chest to Bar Pull Up 3×3 Good Morning 3×25 Reverse... Read More

12.15.14 MONDAY warm up– 1000m Row Olympic: 5×1 Squat Clean Strength: 3×3 DB Standing Shoulder Press 3×3 HSPU 3×3 Front Squat Metcon1: 9…7…5 of: Back... Read More

12.12.14 FRIDAY warm up– 3x200m Row Olympic: 3×3 Snatch Strength: 3×5 C2B Pull Up 3×5 Bent Over Row Metcon1: 21…15…9 of: Strict HSPU (500m Row... Read More

12.11.14 THURSDAY REST DAY

12.10.14 WEDNESDAY warm up– 3×25 GHD Sit Ups and Reverse Hyper Olympic: 3×3 Clean Strength: 3×5 Strict HSPU 3×5 Dip 3×5 Back Squat Metcon: Explode... Read More

12.9.14 TUESDAY warm up– 1000m Row Olympic: 3×3 Low Hang Squat Snatch Strength: 3×5 Weighted Ring MU 3×5 Pull Up Auxiliary: 2xUnbroken Ring MU Metcon:... Read More

12.8.14 MONDAY warm up– 200 Double Unders Metcon1: 16min EMOM of: EVEN- 4 Deadlifts ODD- 4 S2OH Strength: 3×5 Bench Press 3×5 Dips Metcon2: Explode... Read More

12.5.14 FRIDAY warm up– 2×100 Double Unders Olympic: 2×10 Hang Clean Strength: 3×8 Deadlift 3×8 Chin Up 2×8 7' Legless Rope Climb Metcon: Explode WOD

12.4.14 THURSDAY REST DAY

12.3.14 WEDNESDAY warm up– 5min Airdyne Olympic: 10×1 Squat Snatch  (aim for med weight perfect singles) Strength: 3×8 Standing DB Shoulder Press 3×8 DB Tricep... Read More

12.2.14 TUESDAY warm up– 100 Double Unders Olympic: 6×1 Jerk Complex (Complex= 1 Front Squat, 1 Jerk) Strength: 3×8 Trap Bar Deadlift 3×8 Weighted Pull... Read More

12.1.14 MONDAY warm up– 1000m Row Olympic: 2×5 TnG Snatch Strength: 3×8 HSPU 3×8 Back Squat 3×8 Dips Metcon: Explode WOD

11.28.14 FRIDAY warm up– 5min Airdyne Olympic: 6×1 Snatch Complex (Snatch Complex= 2 High Hang Jumping Shrugs, 1 High Hang Snatch) Strength: 3×12 Single Leg... Read More

11.26.14 WEDNESDAY warm up– Flight Simulator up to 35 Olympic: 6×1 Squat Cleans (moderate to heavy) Strength: 3×12 Front Squat 3×12 Dips Metcon: Explode WOD... Read More

11.25.14 TUESDAY warm up– 2x400m Run Olympic: 10min EMOM of: EVEN- 5 Hang Snatches ODD- 20m HS Walk Strength: 3×12 Deadlift 3×12 Chin Ups 3×25... Read More

11.24.14 MONDAY warm up– 2x500m Row Olympic: 10min EMOM of: 3 Power Cleans 3 Ring Muscle Ups Strength: 3×12 Bench 3×12 Shoulder Press 3×12 Back... Read More

11.21.14 FRIDAY warm up– run 800m Olympic: 3×3 Squat Snatch Strength: 3×3 Trap Bar Deadlift 3×3 Weighted Ring Muscle Ups 3×20 Barbell Shrug Metcon: Explode... Read More

11.20.14 THURSDAY REST DAY

11.19.14 WEDNESDAY warm up– 5min Airdyne Olympic: 3×3 Jerk Strength: 3×3 Push Press 3×3 Bench Press 3×12 DB tricep ext Metcon: Explode WOD

11.18.14 TUESDAY warm up– 2×100 Double Unders Olympic: 3×3 Snatch Balance Strength: 3×3 Banded Deadlift 3×3 Bent Over Row Metcon: Explode WOD

11.17.14 MONDAY warm up– Row 10-1 pulls under 1:25/1:40 rest 1min between sets Olympic: 3×3 Power Cleans Strength: 3×3 Thruster 3×3 Dips Metcon: Explode WOD... Read More

11.14.14 FRIDAY wamr up– Flight Simulator up to 35 Olympic: 3×3 Snatch Complex (complex= 1 High Hang, 1 Low Hang, 1 Squat) Strength: 3×8 Single... Read More

11.13.14 THURSDAY REST DAY

11.12.14 WEDNESDAY warm up– 2x800m Run Olympic: 10min EMOM of: EVEN- 2 Clean n Jerk (singles) ODD- 2 Squat Snatches (singles Strength: 3×8 Bench Press... Read More

11.11.14 TUESDAY warm up– 2x500m Row Olympic: 6×1 Squat Snatch (perfect singles) Strength: 3×8 Deadlift 3×8 Weighted Pull Ups 3×8 Goodmornings Metcon: Explode WOD

11.10.14 MONDAY warm up– 2×100 Double Unders Olympic: 6×1 Clean n Jerk (perfect singles) Strength: 3x Unbroken Paralette HSPU 3×8 OHS 3×8 DB Shoulder Press... Read More

11.7.14 FRIDAY warm up– 2x400m Run Metcon1: 9…7…5 of: Back Squat…heavy Snatch…heavy Bench Press…heavy For Time (12min Time Cap) Metcon2: Explode WOD