STRENGTH Bench 5×5 @80% of 1rm 000,230,500,730,1000 WOD 15 Min ARMAP 15 Deadlift 15 Push Ups 15 Med ball Sit Ups @60/42.5 PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min Feel free to do 10min of…
STRENGTH Pull Up 6×3 Weighted Pull Ups 000,200,400,600,800,1000 *5 Mins to build to working weight *Stay same weight for each working set WOD 10 Min AMRAP 15m DBL DB Lunge 10 Burpees to Target 5 Pull Ups @22.5/15 PEAK Strict press 5-5-5-5-5 Increase weight from16 January.. Maintain same weight for all 5 sets. Sets every…
CORE TTB 5×10 TTB *Hang from pull up bar for 15 seconds before completing set Rest as needed between efforts WOD For Time 5 Rounds 800m Run 3 min rest between efforts (Before ye all think it I did not make up this WOD) PEAK 20min EMOM Excercise 1 (min 1) 5 Power Snatches 60/40…
STRENGTH Clean Every 30 seconds for 10 mins 1st 30 seconds- 1 power clean 2nd 30 seconds- 1 squat clean WOD 14 Min AMRAP 7 HSPU 12 Hang Squat Cleans *30 Seconds rest after each round @42.5/30KG PEAK 7 Rounds 1min work / 1min Rest 5-10 Box overs 5 Deadlifts 120/80 ME Burpees over bar…
STRENGTH Back Squat 4×8 @65% of 1rm 000,300,600,900 WOD For Time (10-12 min cap) 4 Rounds 60 Double Unders 15 Deadlifts 5 Bar Muscle Up @ 70/45 PEAK Strict Press 1-1-1-1-1 Find a challanging weigh and maintain that weight for all 5 sets. Sets every 1:30min *Use your 1RM from the 16th of January as…
CORE Midline 3×1 Min weighted plank 1 min rest between sets WOD 18 Min AMRAP 400m Run 12 TTB 6 Full Snatch @60/42.5 PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min Feel free to do 10min…
STRENGTH Strict Press 5×3 000,200,400,600,800 *Increase weight each set WOD 11 Min AMRAP 12/9 Cal Row 9 HSPU 6 Squat Cleans @ 70/45 kg PEAK Interval Workout 3 Rounds Run 400 then do 1 max effort unbroken set of wall balls. Rest 3min between each round Score is total wall balls over the 3 sets.
STRENGTH Deadlift 10,8,6,6,4,2 Reps 000,230,500,800,1100,1400 *No prescribed weight WOD 9 Min AMRAP 18 Pistol Squats 13 KB Swings 7 Deadlifts 2 Rope Climbs @24/16 @100/70 PEAK Bench Press 3RM test *Comapre to 4 December
CORE TTB 3x ME Rest 2 mins between efforts WOD For Time (15-18min cap) 2 Rounds 25 Hang Power Cleans 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees to Target @42.5/30 PEAK Airbike re-test 100/75cal for time *Feel free to change this number if 100/75 is out of your reach at the…
STRENGTH Snatch Every 30 Seconds for 10 mins 1 Power Snatch *No prescribed weight WOD For Time (11 min cap) 30 Box Jumps 50 DB Snatch 70 Wall Balls @24/20 @22.5/15 Kg @20/14 Lbs PEAK Strict Press 3-3-3-3-3 Find a challanging weigh and maintain that weight for all 5 sets. Sets every 2:00min