Competitor’s WOD

5.28.14 WEDNESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 10min EMOM of: 2 Clean n Jerk Metcon1: 12…9…6 of: Bar Muscle Ups Back Squat…225/155 For... Read More

5.27.14 TUESDAY warm up– 1000m Row Strength: 3×8 Landmine Rotations 3×8 DB Row Metcon: Explode WOD

5.22.14 THURSDAY REST DAY

5.21.14 WEDNESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: 10×1 Clean n Jerk Metcon: Explode WOD Auxiliary: 100m Reverse Sled Pull…180/135  For Time

5.19.14 MONDAY warm up– 3x200m Runs Strength: 10min EMOM of: EVEN- 5 Back Squats ODD- 5 Bench Press Metcon: Explode WOD Auxiliary: HS Walk REGIONAL... Read More

5.16.14 FRIDAY warm up– 1000m Row Strength: 3×5 OHS Metcon: Explode WOD

5.15.14 THURSDAY REST DAY

5.14.14 WEDNESDAY warm up– 500m Row Metcon1: Explode WOD use thrusters only…185/125 Metcon2: Men– 3 Rounds of: 1min AMRAP DU's 1min AMRAP Cal Row 2min... Read More

5.13.14 TUESDAY warm up– 800m Run Skill: warm up to 20 ring muscle ups Strength: 20 Deadlifts…315/225 (10sec Hold after every set of 5) Metcon1:... Read More

5.12.14 MONDAY warm up– 200 Double Unders Strength: 3×5 Weighted Pull Ups Olympic: 5min EMOM of: 1 Hang Squat Snatch Metcon: 3 Rounds of: Men-... Read More

5.9.14 FRIDAY warm up– 125 Double Unders, 500m Row Metcon1: 49 Pull Ups 7 OHS…185/115 For Time Metcon2: 9…6…3 of: Strict HSPU's Hang Cleans…160/110 Burpee... Read More

5.8.14 THURSDAY REST DAY

5.7.14 WEDNESDAY warm up– 800m Jog Strength: 3×5 Back Squat Auxiliary1: 16min EMOM of: EVEN- 10 Med Ball GHD Sit Up Toss…14/10 ODD- 10 Reverse... Read More

5.6.14 TUESDAY warm up– 2x500m Row Strength: 5×5 Deadlifts Metcon1: 500m Row 125 Double Unders 5×5 Deadlift…275/185 (after each set of 5 hold for 10sec)... Read More

5.5.14 MONDAY warm up– 200 Double Unders Strength: 2×8 Thruster Olympic: 10×2 Clean n Jerk (TnG @ 60%) Metcon: Explode WOD

5.2.14 FRIDAY warm up– 1000m Row Strength: 3×3 Trap Bar Deadlift Metcon1: 30 Strict HSPU's (Every 2min 2 Rope Climb) Metcon2: Explode WOD Auxiliary: HS... Read More

5.1.14 THURSDAY REST DAY

4.30.14 WEDNESDAY warm up– 10 DL, 10 HC, 10 HSC, 10PJ…45/15 Olympic: 3×3 Jerks Strength: 3×3 Bench Press Metcon1: 10-1 Bench Press…205/125 (after each set... Read More

4.29.14 TUESDAY warm up– 10x100m Row (1min Rest) Olympic: 3×3 Hang Snatch Strength: 3×3 Deadlift Metcon: Explode WOD use HSPU's…25's instead of HR Push Ups

4.28.14 MONDAY warm up– 5min Airdyne Strength: 3×3 Thruster Metcon: Explode WOD Auxiliary: 6 Legless L-Sit Rope Climbs 2×25 Reverse Hypers

4.25.14 FRIDAY warm up– 800m Jog Olympic: 3×5 Snatch Complex singles @ 70% (Snatch Complex= 1 Low Hang Power, 1 High Hang Squat) Strength: 3×5... Read More

4.25.14 FRIDAY warm up– 800m Jog Olympic: 3×5 Snatch Complex singles @ 70% (Snatch Complex= 1 Low Hang Power, 1 High Hang Squat) Strength: 3×5... Read More

4.23.14 THURSDAY REST DAY

4.22.14 WEDNESDAY warm up– 800m Jog Olympic: 10×1 Clean n Jerk Auxiliary: 16min EMOM of: EVEN- 2 Strict Paralette HSPU ODD- 4 DBall Shouldering…150/80 Metcon:... Read More

4.21.14 TUESDAY warm up– 200 Double Unders Strength: 3×6 OH Walking Lunge Steps Metcon1: 3min AMRAP of: DB Burpee Thrusters…45/25 Metcon2: Explode WOD Auxiliary: 90sec... Read More

4.20.14 MONDAY warm up– 1000m Row Stregth: 3×5 Trap Bar Deadlift Metcon1: 21…15…9 of: Calorie Row HSPU's For Time Metcon2: Explode WOD use 30/20 for... Read More

4.18.14 FRIDAY warm up– 200 Double Unders Auxiliary: 6 Legless L-Rope Climbs Strength: 10min EMOM of: 3 Back Squats 3 S2OH Metcon: Explode WOD

4.17.14 THURSDAY REST DAY

4.16.14 WEDNESDAY warm up– 800m Jog Strength: 10min EMOM of: 3 Med Ball Ring Muscle Ups 3 Med Ball Toes to Bar Metcon: Explode WOD... Read More

4.15.14 TUESDAY warm up– 1000m Row Olympic: 10×1 Heaving Snatch Balance Strength: 3×3 Bench Press 3×3 Dips Metcon: Explode WOD use…135/95 and Hanging Squat Snatch

4.14.14 MONDAY warm up– 800m Jog Strength: 16min EMOM of: EVEN- 4 Deadlifts…315/225 ODD- 4 S2OH…225/155 Metcon: Explode WOD 20min AMRAP of: 4 HSPU's…45's 8... Read More

4.11.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 6am IF YOU CAN'T MAKE 6am, TY WILL BE AT THE GYM AT 3pm

4.10.14 THURSDAY warm up– 200 Double Unders Olympic: 3×3 Clean Complex (Clean Complex= 1 High Hang Power, 1 Low Hang Power, 1 Squat Clean) 3×3... Read More

4.9.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×3 Back Squat Metcon: Explode WOD Auxiliary: 90sec AMRAP of: C2B's 90sec. AMRAP of: Box Jumps…30/24"

4.8.14 TUESDAY warm up– 400m Jog Strength: 3×3 Turkish Get Ups 3×6 Landmine Rotations Metcon: Explode WOD Auxiliary: 30…20…10 of: GHD WB Tosses…10/6 Reverse Hypers

4.7.14 MONDAY warm up– 1000m Row Strength: 20min EMOM of: EVEN- 4 Deadliifts…315/225 ODD- 4 Ring Muscle Ups Metcon: Explode WOD use…135/95 for Thrusters and... Read More