WOD 11 Min AMRAP 6x5m Shuttle Run (There & Back 1) 3 Wall Walks 15 Wall Balls 20/14lbs * Strength Pull Up 5×2 Weighted Pull Ups (For max weight) Immediately into 12 kipping pullups *Rest 2 mins between efforts * PEAK Back Squats 5×5@85% of 1RM Back Squat 3 x 10 GHD Row *Choose a…
Strength/ Oly Clean and Jerk 10×1 @75% of 1RM 1 Power Clean + 1 Front Squat + 1 Jerk 000,130,300,430,600,730,900,1030,1200,1330 * WOD For Time (12 min cap) 3 Rounds 20 Single Arm Hang KB C+J 24/16kg 30m Single Arm OH KB Lunge 24/16kg 18/14 Cal Row * PEAK For Time: Row 1km 30 Chest to…
WOD EMOM 15 mins 3 Thrusters Score = total weight moved eg: 3×15=45, 45×100=4500 *No prescribed weight * Midline 6×20 second hollow hold + arch hold resting 10 seconds between movements * PEAK 10 Rounds: 50′ (15m) Sled Sprint 3 Squat Snatch 165/110lbs (75/50) 4 x 10 Single Arm Dumbbell Arnold Press w/ KB Rack…
Strength Minor Strength (Test) Bench Press 1RM * WOD 9 Min AMRAP 6 Strict HSPU 12 KB Snatch @24/16kg 24 Box Jump Overs 24/20′ * PEAK 5 Rounds 12/8 Calorie Bike 7 Ring MU REST :90 Hip Extensions 3×25 Rest as needed
Olympic Lifting/ Strength Snatch 7×1 @70% 1 Power Snatch + 1 Full Snatch 000,130,300,430,600,730,900 *Not touch and go * WOD 8 Min AMRAP (Reps) 1-1-1 2-2-2 3-3-3 4-4-4 etc Deadlift Front Squat Bar Facing Burpees @60/42.5 * PEAK 4 Rounds: 25 Pull Ups 25 Unbroken Overhead Squats Rest :90
Warm Up Group stretch & Mobility * Partner WOD 32min AMRAP 50 Power Cleans 50/35kg 25 T2B/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 Ring Dip 5×10 Ring dips *Strict for adavanced athletes *Tempo: 2 down 2 up *Kipping if no strict movement WOD For Time (12-15 min cap) 50 STOH @42.5/30 35 Hip Extensions 20 Box Jump Overs @ (32/24) 10 Clusters @70/47.5 5 Rope Climbs PEAK 5×3@80% of 1RM Front Squat Upright Row 3 x 10 Lat Raises 3…
STRENGTH Deadlift 4×10 @60% of 1rm 000,330,700,1030 WOD For Time 3x800m Sprints Resting 3 mins *Score = total accumulated time *Score does not include rest time PEAK 45 Pull Ups (only set of 5 -7 allowed) 45 Thrusters (42.5/30) Run 400m
STRENGTH Back Squat 20 Mins to find 1rm WOD For Time (10-12min min cap) 1K Row 75 Ab Mat Sit Ups 100 Air squats 50 Push Ups @25/15 PEAK Power Snatch 5 x 3 @77.5% of 1RM Power Snatch Double KB Z Press 3 x 10 *Rest as needed
CORE Toes To Bar 5 x 30 seconds on 1 min off ME TTB in 30 second working period WOD 4 Rounds of Tabata (16min) 20:10 x 32 24 DU 12 KB Swings 8 Pull Ups @24/16 PEAK 50’ (15m) Double overhead Lunge (Right Arm) 80/60 (37.5/27.5) 50’ (15m) Double overhead Lunge (Left Arm) 80/60…