Strength Seated Press 5×8 *No prescribed weight, maintain neutral spine Immediately into 8 Negative push ups (3 down 1 up) 000,230,500,730,1000 * WOD 12 Min AMRAP 18 TTB 9 Push Press 27 Box Jump Overs @52.5/35kg @ 24/20′ * PEAK Gymnastics Conditioning 5 Legless Rope Climbs 2 min rest 4 Legless Rope Climbs 1:30 rest…
Midline/Core Midline 3x 20 Slow Mountain Climbers + 1 Min Plank Rest 90 seconds between sets *Knee crosses over to touch opposing elbow * WOD 24 Min AMRAP 20 Burpees Over the Rower 40 Cal Row 600m Run *each 100m run =1 rep * PEAK Gymnastics Conditioning 3 Rounds 21 Kipping Handstand push-ups 30 seconds…
Strength Reverse Lunge 4×8 @55% of 1rm Back Squat 000,300,600,900 * WOD DT 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.5kg * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16) 4 x 40m Double Overhead KB Walk (24/16) 4 x 15 GHD Hip Extension…
Olympic Lifting Snatch 8×1 @60% of 1rm 1 Power Snatch + 2 Overhead Squats 000,200,400,600,800,1000 * WOD 7 Min AMRAP 3 Full Snatch 3 Lateral Burpees Over Bar 3 Full Snatch 6 Lateral Burpees Over Bar 3 Full Snatch 9 Lateral Burpees Over Bar Etc… @52.5/35kg Sore = Reps * PEAK Front Squat 6×2@85% of…
STRENGTH/GYMNASTICS Pull Up 4×10 Underhand Grip Ring Rows + ME Overhand Strict Pull Ups Resting 230 between sets * WOD 21 min Amrap 8 ring muscle up 14 back squat 30/22 cal row @60/42.5kg * PEAK Deadlift 5×5@85% of 1RM Strict Press 5×5@85% of 1RM
Strength 20 Mins to Build to 3RM Front Squat * WOD For Time (9 min cap) 2 Rounds 21 Box Jumps 15 Deadlift 9 Burpees to Target @30/24′ @100/70kg * PEAK 3 Rounds for time 25/20 cal row 10 power clean and jerks 85/50kg
Midline/Core 3×15 V-ups + 45 Second Plank Rest 90 seconds between sets * WOD 15min Amrap 20/14 Cal Row 200m Run 6 Bar Muscle Up 200m Run Each 200m Run = 1 rep * PEAK SKILL/STRENGTH (15-20min) 4 Rounds 15/10cal air Bike 6 Burpee box jumps 5 Muscle ups (Scale to Bar MU or 10…
Strength Strict Press 20 mins to build to 1rm * WOD 9 Min AMRAP 3 Front Squats 9 Push Ups 60 Double Unders @60/42.kg * PEAK SKILL/STRENGTH (15-20min) Back Squat 5×5@82.5% 1RM Turkish Get Ups 5×4 (2 each arm) *as heavy as possible
Core GHD’s 5×15 Resting 3 mins between set * WOD 18 Min AMRAP 400m Run 15 Pull Ups 5 Power Snatch 5 Overhead Squats @52.5/35kg * PEAK Active recovery 1: Romwod 2: 15min light row/airdyne 3: Swim *Choose one
Strength Deadlift 5×3 @75% of 3rm 000,230,500,730,1000 *Focus on tempo * WOD 7 Min AMRAP 30 DBL DB Box Step Overs 30 DBL DB Push Press @24/20′ @22.5/15kg * PEAK Front squat 6×2 82.5% of 1RM Bent over rows 5×5@Heavy weight