STRENGTH Snatch 8×1 @80% of 1rm 1= 1 Snatch + 2 Overhead Squats 000,130,300,430,600,730,900, 1030 WOD 12 Min AMRAP 50 Double Unders 30 Air Squats 10 KB Snatch @32/24 KG PEAK Back Squat 1 to 3 sets Find a heavy 10 rep set *Rest as needed between sets. If you feel the first set was…
Partner WOD Part A (18 time Cap) 200 Doubles Unders 60 burpees over partner 60 OHS 50/35 kg 60 HSPUs/HRPUs 1000m run together rest 2 mins Part B (20 min time Cap) 200 Double unders 2 to 20 Thrusters and deadlift 40/25kg 1 to 10 C2B and T2B 2 to 20 KB swings and Box…
STRENGTH Tempo Front Squat 5×3 @75% of 1rm 000,230,500,730,1000 3 seconds negative, 1 second pause, and up fast” WOD For Time (9 min cap) 3 Rounds 30 Wall Balls 15 Hang Power Cleans @9/6 @70/47.5 PEAK A. 40 to 60-minute EMOM (1) – 8 to 20 cal Row (2) – 8 to 20 cal Assault…
Plyometrics 7×3+2 3 Weighted Vertical Jumps + 2 Broad Jumps (not weighted) Resting 1 minute between rounds WOD EMOM 15 Mins 5 Shoulder to Overhead Score = Total weight moved Eg: 5×15=75×100=7500kg *Weight must come from the ground PEAK 3 x 10min conditioning intervals Modality choices: Run – Row – Ski erg – C2 bike…
STRENGTH Front Squat 4×3 @80% of 1rm 3×2 @85% of 1rm 2×7 @65% of 1rm 000,200,400,600,800,1000,1200, 1400,1600 WOD Jackie 1000m Row 50 Thursters 30 Pull Ups @20/15 kg PEAK Alternate between A1,A2 AND A3 for 3-4 rounds A1. Walking back rack lunge – 12 steps (6/side) @ AHAFA, rest 1-2m before A2 A2. Single leg…
WOD 16 Min AMRAP Tabata Clock: 20:10 x 4 Full Tabatas 16 Air Squats 12 Kb Swings 34 Double Unders @24/16 CORE L- hangs 5×15 Second Hold Rest 45 Seconds Hanging from PU bar PEAK Power Snatch 4×3@85%+ Power clean and Jerk 4×3@85%+ *2-3min Rest inbetween
WOD Partner Wod For time 40 mins 600 m Farmers Carrry 32/48 (5 synchronize partner squats every time you change) 100 ab mat sit ups 100 front squats 40/25 kg 80/60 cal bike/row/run1200m 100 thruster 40/25 kg 100 T2B 600m double plate carry 20/30* (5 synchronize partner squats every time you change) 100 pull ups…
STRENGTH Snatch EMOM 12 mins 2 Hang Power Snatch *No prescribed weight WOD 8 Min AMRAP 3-6-9-12 etc Squat Snatches C2B Pull Ups 52.5/35 kg PEAK 3000m Row 300 Double unders 300 cal Assault bike Time cap. 60-minutes Strict HSPU 5 x max effort set with 3min REST
STRENGTH Paused Front Squat 8×2 @70% of 1rm 000,200,400,600,800,1000,1200,1400 *Pausing 3 seconds WOD For Time (12 min cap) 40/30 Cal Bike 30 HSPU 20 Hang Squat Cleans 50/35 KG 10 STOH @80/52.5 KG PEAK A. 2 sets of 3 intervals of 3-minutes Work : 3-minutes Recovery, Rest 5 to 8-minutes between sets A1. 3-minute AMRAP…
PLYOMETRICS 8×3 Seated Box Jumps Increase Height each set *Use plates to increase height Resting 1 minute between rounds WOD 20 Min Cap 100 Burpees to target Row/Bike/Run Remainder of time *For max Metres PEAK Alternate between A1,A2 AND A3 for 3-4 rounds A1. Walking back rack lunge – 12 steps (6/side) @ AHAFA, rest…