Strength Split Jerk 5×1 @80% of 1rm 000,200,400,600,800 * WOD For Time (12-14 Min Cap) 40 DBL DB Power Cleans 30 DBL DB Push Press 20 DBL DB Box Step Overs 10 DBL DB Thrusters @22.5/15kg @24/20′ * PEAK 16min EMOM 1: 5 Bar muscle ups + 10 box jumps 2: 20/18 Cal row 3:…
Strength Back Squat 20 mins to find 1rm * WOD 7 Min AMRAP 11 Pull Ups 7 Back Squats @52.5/35 * PEAK IWT Day 5 Rounds / 2min rest in between 12 Deadlifts 100/70kg 12 Toes to bar Max cal Row or bike in 90 seconds
WOD 15 Min AMRAP 20m Single Arm OH Lunge (R) 14 TTB 20m Single Arm OH Lunge (L) 14 Hand Release Push Ups @22.5/15kg * Midline/Core 1 ME weighted prone Hold @10/5 kg * PEAK Strength Circuit 4 Rounds not for time 10 x Seated DB Strict Press – Choose a weight you can achieve…
Strength/ Olympic Lifting Power Snatch 8×2 @70% of 1rm 000,130,300,430,600,730,900,1 030 *Not touch and go * WOD For Time 4 Rounds 8 Hang Power Snatch 5 Bar Facing Burpees 2 Mins Rest 4 Rounds 8 Hang Power Snatch 5 Bar Facing Burpees @42.5/30kg * PEAK Snatch Find 1RM NOTE: Try and get this in before…
Strength Back Squat 4×4 @75% of 1rm 000,300,600,900 * WOD For Time (8-11 min cap) 20 DBL DB Box Step Overs 40 HSPU 20 DBL DB Box Step Overs @20/12.5kg @24/20′ * PEAK 16min EMOM 1: 12 Chest to bar pull-ups + 30 double unders 2: 8 Burpees + 30 double unders 3: 10m Handstand…
Gymnastics TTB 3 x ME TTB Scale to 3x ME Knees to Chest Rest 2 mins between sets * WOD 15 Min AMRAP 100 Double Unders 10 Deadlift 20 Bar Facing Burpees 30 Wall Balls @100/70kg @20/14lbs * PEAK Deadlift 5 x 5 @80%-85% of your 1RM *Only do this if you don’t feel too…
Strength Bench Press 20 Mins to find 1rm * WOD 9 Min AMRAP 21 Pull Ups 15 Hang DB Clean and Jerk 9 Goblet Squats @25/15kg * PEAK Strength Circuit 4 Rounds not for time: 10 x Seated DB Strict Press Choose a weight you can achieve 15 reps with, should be around 40%-50% of…
Strength Bulgarian Split Squats 5×16 DBL DB (Heavy) Superset with 12 Weighted Back Extensions 000,300,600,900,1200 * WOD 8 Min AMRAP 3 Wall Walks 15 Box Jumps 24/20′ * PEAK Snatch 5 x 2 Snatch (start at 65% and increase each set) NOTE: 2 second pause just below knees 3 x 3 snatch pulls @ 100%-110%…
WOD 15 Min AMRAP 50 GHD Sit Ups 50 HSPU 50/40 Cal Row 50 Wall Balls @(20/14) * Strength/Gymnastics Pull Up 4 sets 10 Push Ups + ME Pull Ups Rest 230 between sets * PEAK For time: 15-12-9 Bar Muscle Ups Every break 60m Heavy Slam ball carry *Carry in front of chest only…
Strength/Oly Lifting Clean & Jerk 6×1 Power Clean + 1 Hang Squat Clean + 1 Jerk @80% of 1rm 000,200,400,600,800,1000 * WOD For Time (12-15 min cap) 5-4-3-2-1 Bar Muscle Ups Between Each Round 15 Kb Swings 12 Push Press @24/16kg @42.4/30kg * PEAK Recovery 15min-20min slow row or bike OR ROMWOD I’ts been a…