Strength Sumo Deadlift 7×3 @70% of 3rm 000,200,400,600,800,1000,1200 After each set complete 6 double KB Bent Over Rows @32/20kg WOD For Time (7-9 min cap) 21-15-9 Shoulder to Overhead 3-2-1 Legless Rope Climb @60/42.5 Peak Interval work 100m Farmers Carry Max effort ring muscle ups REST 3-4min
Strength HSPU EMOM 10 mins Anywhere between 1-6 strict HSPU *Athletes pick a number WOD For Time (15-18 Min Cap) 5 Rounds 18 Cal Row 12 Ring Dips 5 Squat Cleans @60/42.5 Peak Front Squat 4×3 @80% of 1RM Fron Squat *3 second pause in bottom position
WOD MURPH For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb)
Strength Back Squat 4×10 @70% of 1rm 000, 300, 600, 900 * WOD For Time (15-17 min cap) 4 Rounds 30 Cal Row/Bike 400m Run * PEAK 5 Rounds for time 10 Overhead squats 60/40kg 10 Chest to bar pull-ups 15/13 Calorie Bike REST 5:00 3×150 Calorie Bike REST 4:00
Strength Deadlift 3×3 @90% of 3rm 2×10 @60% of 3rm 000, 200, 400, 700, 900 * WOD For Time (9-11 min cap) 5 Rounds 18 Push Ups 12 KB Swings @24/16kg 1 Rope Climb * Peak Every 90 Seconds for 8 Rounds 30 Double unders + 4 Bar Muscle up
WOD For Time (15-18 min cap) 150 Double Unders 75 Wall Balls @20/14lbs 50 GHD Sit Ups 25 Thrusters @42.5/30kgs 10 Clean and Jerk @80/52.5kgs * Core Midline 3xME Plank holds Rest 1 minute between efforts * Peak Push Press 5×2@ 87.5% 90% of 1RM Strict Press Inbetween Sets 10 DB Bent over each side…
Strength Bench Press 4×10 @70% of 1rm 000, 230, 500, 730 * WOD 12 Min AMRAP 4 KB Turkish Get Up (2R+2L) 200m Run 7 Burpee Box Jump @24/16kg * Peak Front Squat 4×3 @80% of 1RM Front Squat *3 second pause in bottom position
Strength Deficit Deadlift 7×2 @75% of 3rm 000, 200, 400, 600, 800, 1000, 1200 *Use 1x20kg plate for deficit * WOD 7 Min AMRAP 7 Full Snatch 3 Ring/Bar Muscle Up/ 7 Chest to Bar @42.5/30kg * Peak Interval work: 5 Rounds 20/18 Calorie Bike 20 DB hang clean and jerk 22.5/15kg *10 each side…
Partner Rebound Chipper 1 Mile Run (Switching every 200m) 60 Clean and jerks 60/40Kg 60 Burpees 60 Chest to Bar Pull-ups 30 Snatches 40/25Kg 30 Burpees 30 Toes to bar one work one rest 35 min time cap
Plyometrics 5×2 High box jumps Immediately into 4 ME broad jumps *Resting 1 min between sets WOD For Time (24 min cap) In Pairs 100 Cal Bike or row 100 GHD/Ab mat Sit Ups 100 Burpees to Target 1K Run Peak Today’s BASE session is high volume. Get that done then then: 20min Flush on…