Competitor Training 2.20.15

Warm Up
Dynamic x 2
Dead Bugs 4x1min rest 30 sec btwn”

Gymnastics / Skill
4 sets 80% unbroken C2B Pull-up AFAP from 1/23 rest 2 min btwn time sets

Strength
EOMOM for 12 Minutes (6 Rounds)
5 Deadlifts
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Mixed Modal A
For Time (25 min cap)
Row 1000m
80 Wall Balls
60 Med Ball sit-ups
40 Power Snatches @95/70
20 HSPU
10 Burpee to a 45lb Plate

Goat Session
If you have specific weaknesses perform 20 min of work on progressions and skills.

Mixed Modal B
EMOM 20, alternating: Score is total # of calories
Even: 10 Front Squats (you choose the weight)
Odd: 30 sec Assault Bike for Calories

Accessories
If you have specific weaknesses perform accessories for that area.

       

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