Olympic Lifting Clean and Jerk 6x 1 Hang Squat Clean + 1 Clean and Jerk @80% of 1rm 000,200,400,600,800,1000 * WOD 11 Min ARMAP 12 DBL KB Clean and Jerk 8 DBL KB Box Step Overs 200m Run @24/16kg * PEAK 8 Rounds 25 Cal Row or Bike 400m Run (1 Mile pace) Rest 3min…
Gymnastics/ Strength Ring Dip 5×3 Weighted + 7-10 Kipping Dips Resting 230 between each set *Weight should stay the same each set * WOD For Time 3 Rounds 400m Run 21 KB Swings 12 Thrusters @32/24kg @42.5/30kg * PEAK Power clean 5×3 Start @70% and increase each set Halting clean deadlift 4×3 @90% of clean…
Strength Front Squat 5×3 @80% of 1rm 000,230,500,730,1000 * WOD For Time (12-15 min cap) 4 Rounds 20 GHD Sit Ups 2 Muscle Ups 22 SGL Arm DB STOH @22.5/15kg * PEAK Strength Circuit Pendlay Row 4×10 (70/50) Bench press 4×12 (70/50) GHD Weighted Back extentions 4×10 (10kg plate) Rowing intervals Every 3minutes for 5…
Strength/Olympic Lifting Snatch EMOM 4 Mins 3 Muscle Snatch 2 min rest EMOM 4 mins 2 Hang Power Snatch 2 min rest EMOM 4 mins 1 Full Snatch *Weight increases each movement * WOD 11 Min AMRAP 600m Run AMRAP 12 Ring Dips 9 Overhead Squats @52.5/35kg * PEAK 3 Rounds not for time Max…
Aerobic Capacity For Time 5k Row * WOD Min 1- 5,10,15,20 Pull Ups Min 2- 50-75 DU Min 3- 12 Down Ups Repeat 4 Rounds Pulling Under Fatigue Scale Volume of each movement * PEAK 5×3 Clean (3 second pause just below knees) *Start @70% and increase each set. Focus on tightness in the pause…
Strength Deadlift 5×5 000,300,600,900,1200 *Increasing weight each set * WOD For Time (10-12 min cap) 30 TTB 5 Rounds 12 Push Ups 15 DB Snatch 30 TTB @25/15kg * PEAK 30min AMRAP 400m Run (at 1 Mile pace) 50 Sumo deadlift high pull (35/25) 400m Run (at 1 Mile pace) 50 Air Squats
Strength Clean and Jerk 6×1 Power Clean + Clean and Jerk @75% of 1rm 000,200,400,600,800,1000 * WOD For Time (7-10 min cap) 21-15-9 Front Squats HSPU @60/42.5kg * PEAK Find 1RM Full Clean NOTE: Try get this done before BASE program Also on this day sometime: 1.6 KM/1 Mile run
Gymnastics For Time 50 TTB * WOD 18 Min AMRAP 400m Run 2 Muscle Ups 12m Burpee Broad Jump 1 Muscle Up * PEAK Front Squat 7×3 @ 80%-85% of 1RM front squat NOTE: These are tempo front squats with 4 seconds down and straight back up
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