Gymnastics 7×3 Strict MU 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 * WOD 15min AMRAP 400m Run 60 DU 30 KB Snatch 24/16kg 60 DU * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x 40m Double Overhead KB Walk 24/16kg 4 x 15 GHD Hip Extension 20/10kg 4…
Strength Push Press 8×2 @ 82.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 * WOD 10rft (CAP 12min) 5 Hang Power Cleans 60/42.5kg 3 Front Squats 60/42.5kg 1 Push Press 60/42.5kg * PEAK Back Squat Build to a heavy for the day with good form *NOTE: Try get this done before BASE…
Strength/ Oly Lifting 7×2 Full Clean And Jerks @ 85% of 1RM 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD For time 42 Wall Balls 20/14lbs 21 Deadlifts @ 80/55kg 30 Wall Balls 20/14lbs 15 Deadlifts @ 80/55kg 18 Wall Balls 20/14lbs 9 Deadlifts @ 80/55kg * PEAK 3 Rounds for time 100m Heavy…
Strength Front Squat 5×5 @ 80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD For Time (CAP 10min) 40 C2B Pull Ups 80 Wall Balls 20/14lbs 40 C2B Pull Ups * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x 40m Double Overhead KB Walk 24/16kg 4…
Oly Lifting Snatch (Power Snatch reps are not TNG) 4×2 Power Snatch @ 80% of 1rm 4×1 Full Snatch @ 87.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 * WOD 8min EMOM 5 Clean and Jerks *Reps must be TNG otherwise round doesn’t count *Score total weight accumulated eg: 8×5= 40 40x100kg…
CORE/ MIDLINE EMOM 14mins Even Min- 40 second Plank Odd Min- 8 Hip Extensions * WOD 15min AMRAP 15 T2B 20 KB Swings 24/16kg 10 Burpee Box Jumps 24/20′ *30sec rest after each round * PEAK Back Squat 7×1 @90%-92.5% Split Jerk Work 3×5 Jump to Split @75% of 1RM Split Jerk 3×5 Front Rack…
Strength Deadlift 5×8 @75% of 3RM 0:00, 3:00, 6:00, 9:00, 12:00 * WOD For Time (CAP 14min) 20-16-12-8-4 KB Hang Squat Cleans 24/16kg 10-8-6-4-2 Strict HSPU * PEAK Aerobic Capacity – Running 6 x 3min Run 1-mile pace. Mark out starting point and ending point after your first run and aim to hit each of…
WOD- Partner 30 Min Amrap 250 Double Unders/400 Skips 300 Squats 200 Push Ups 100 Pull Ups/ Ring Rows 50 Burpees Every Min Stop and do 3 Thrusters @ 40/30kg
Strength/Oly EMOM 6 Mins 2 Full Cleans @85% of 1rm C+J Rest 2 mins EMOM 6 Mins 2 Jerks @85% of 1rm C+J (from rack) * WOD 7min AMRAP 12 Front Rack Lunge 50/35kg 12 Push Press 50/35kg 44 DU’s * PEAK Split Jerk Work 3×5 Jump to Split@72.5% of 1RM Split Jerk 3×5 Front…
Strength Front Squat 5×5 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 12min AMRAP 30 Cal Row 20 OHS 60/42.5kg 30 Box Jump Overs 24/20′ 20 HSPU * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x 40m Double Overhead KB Walk 24/16kg 4 x 15…