Strength Strict Press 5×3 000,200,400,600,800 *Allow 7 mins to build to working weight * WOD 7 Min AMRAP 4 DBL DB Squats 3 HSPU 8 DBL DB Squats 6 HSPU 12 DBL DB Squats 9 HSPU etc.. @22.5/15kg * PEAK “CHRIS KYLE” 3 Rounds for Time 40 Kettlebell Swings 40 Box Jumps 40 Thrusters 40…
WOD 20 Min AMRAP 5 Bar Muscle Up 10 HSPU 15 DBL DB Squats @22.5/15 Or Regular Cindy 5 Pull Ups 10 Push Ups 15 Air Squats * Core/Midline 6 Mins EMOM 15 Second Hanging/ Seated L-sit *Rest remainder of minute * PEAK 4 Rounds *Rest as needed between excercises: 8 to 12 DBL Flys,…
Strength Back Squat 4×6 @80% of 1rm 000,300,600,900 * WOD For Time (9-11 Min Cap) 5 Rope Climbs 30 Overhead Squats @52.5/35kg 150 Double Unders * PEAK 20min Snatch / Bench EMOM Even: 3 TNG Full snatches Odd: 5 Bench press *Select your own weight
WOD 15 Min Amrap 12 Front Rack Lunge @52.5/35kg 18 KB Swings @24/16kg 24 Box Jumps @24/20′ * Strength/Gymnastics Ring Dip 6×3 Strict Dips + 6 Kipping Dips 000,200,400,600,800,1000 * PEAK Clean and Jerk Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
Strength/Olympic Lifting Snatch 6×1 Power + 1 Hang Full + 1 OHS @75% 1rm 000,200,400,600,800,1000 * WOD 12 Min AMRAP 30 Double Unders 1 Power + 1 Hang Full Snatch + 1 OHS 3 Bar Facing Burpees 30 Double Unders 1 Power + 1 Hang Full Snatch + 1 OHS 6 Bar Facing Burpees 30…