Warm Up Group stretch & Mobility * Partner WOD 32min AMRAP 50 Push Press 40/30kg 25 Knees to Elbows 50 Box Jumps 24/20′ 25 Push Ups 50 KB Swings 24/20′ 25 Pull Ups Partner 1 works on Amrap Partner 2 Runs 200m then swap with Partner 1
Strength Back Squat 3×4 @85% of 1rm 2×8 @65% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30, 9:00 * WOD 15min EMOM Min 1 – 5 Snatch + ME OHS 52.5/35kg Min 2 – 8 Bar Facing Burpees + ME Wall Balls 20/14lbs Min 3 – Rest *Score is total reps OHS + Wall…
Strength Deadlift 3×3 @85-87.5% of 3rm 2×5 @72.5% of 3rm Sets on clock 0:00, 3:00, 6:00, 8:00, 10:00” * Partner Wod 10min AMRAP Partner 1 10 ALT Single Leg KB Box Step Ups 3 Bar Muscle Ups *KB weight – 24/16kg Partner 2 Sprints 200m *Partners switch when the runner returns and the runner continues…
WOD 18min AMRAP 30/25 Cals Row/200m Run 30 Pistols (R+L=2) 15 Power Cleans 70/47.5kg 15 Push Jerks 70/47.5kg * Romwod * PEAK Strength Circuit 4 Rounds not for time 100m Farmers Carry 32/24kg 15 Single Leg KB Deadlift (15 each side) – 16/12kg 15 Single Arm DB Rows (15 each side) – 30/22.5kg
Gymnastics/ Skill 8 Min EMOM 3-5 Deficit HSPU *Scale to regular strict HSPU * WOD 4rft (CAP 13min) 15 KB Swings 24/16kg 10 Thrusters 42.5/30kg 35 DU’s * PEAK 4 Rounds for time 400m Run 5 Squat Cleans 100/65kg 8 Bar Muscle Ups Rest 2min
Strength Romanian Deadlift 6×3 Increasing weight each set. Start at 40% of 3rm Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 After each set 10 Back extensions * WOD For Time (CAP 7min) 1km Row/Run 30 Strict Ring Dips * PEAK Strict Press 5×5 @80% of 1RM 5×10 GHD Hip Extension (hold 10kg/5kg plate)
WOD 18min AMRAP Run 400m 30 Wall Balls 20/14lbs 3 Wall Walks * CORE 3×30 GHD Sit Ups Rest 2 mins 1 ME Plank Hold * PEAK 4 Rounds not for time Max Effort Parallete L-Sit Hold Max Effort DB Strict Press (choose a weight that you think you can get 15 or more reps…
Strength Back Squat 4×4 @80% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30 * WOD For Time (CAP 14min) 21-15-9 Thrusters 60/42.5kg C2B Pull Ups * PEAK 12min AMRAP 50 Double Unders 20m Front Rack Walking Lunges 65/40kg
Strength Deadlift 3×3 @82.5-85% of 3rm 2×6 @70% of 3rm Sets on Clock 0:00, 3:00, 6:00, 9:00, 12:00 * Partner WOD For Time in pairs 80 Burpees 100 Alt KB snatch 24/16kg *Both partners working at the same time, one partner works on burpee total while the other work on KB snatch total. *They can…
Strength Strict C2B + Heavy KB Bent Over Row 7×2 C2B / 7×5 BOR Sets on clock 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00 * WOD For Time (14 Min Cap) 24-18-12-6 Power Snatch 35/25kg Box Jump Overs 24/20′ * PEAK Press 5×5 Strict Press @75% of 1RM 5×10 GHD Hip Extension (hold 10kg/5kg plate)