Strength Bench Press 5×6 @75% of 1rm +10-15 BW Push Ups 000,300,600,900,1200 * WOD 11 Min AMRAP 21/17 Cal Row/Bike 5 Hang Squat Cleans 3 Push Jerk @60/42.5kg * PEAK 5 Rounds 200m Run 12 Unbroken Hang Power Snatch @50/35kg Rest 2min
MURPH For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb)
WOD 15 Min AMRAP 200m Run 10m HS Walk 15 Box Jumps @24/20′ * Midline/Core 4×5 Strict TTB + 15 GHD Sit Ups Rest 2 mins between set * PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for…
Strength Back Squat 4×6 @70% of 1rm 000,300,600,900 * WOD 12 Min AMRAP 75 Double Unders 5 Hang Power Cleans @70/47.5kg 15 Wall Balls @20/14lbs * PEAK Heavy snatch Spend 30min working up to a heavy single full snatch. *Once you miss a weight 3 times you’re done for the day.
Strength Back Squat 5×2 @ 85% of 1rm 2×5 @ 70% of 1rm 000,200,400,600,800,1000,1200 * WOD For Time (7 min cap) 50 Burpee Box Jump Overs 24/20′ 25/18 Cal Bike or Row * PEAK 5 Rounds 1min: Cal Row 1min: Cal Bike 1min: 10m Shuttles REST
STRENGTH Pull Up 3 sets 5 Strict Pull Ups 30 seconds Rest ME Pull Ups Rest 3 mins between sets WOD For Time (15-17 Min cap) 33-22-11 Calorie Row HSPU TTB PEAK 3 Rounds for time: 10 Hang power cleans@60%-70% of 1RM clean and Jerk 20 Push ups 1min Max cal Row REST 3min (REST…
STRENGTH Snatch 6 Rounds @75% of 1rm 1 Power + 1 Full + 1 OHS 000,200,400,600,800,1000 WOD For Time (10-12 min cap) 10 Rounds 12 KB Swings 3 Full Snatch @24/16 @60/42.5 PEAK Strength Circuit 4 Rounds (Not for time) 5 strict press + 10 push press @80% of 1RM strict Press 10 single leg…
STRENGTH Paused Deadlift 6×2 @75% of 3rm 000,200,400,600,800,1000 *Pausing 2 Seconds below the knee WOD 9 Min AMRAP 20 Box Jump Overs 10 Ring Dips 5 Deadlifts @105/75 (230/165) PEAK Strength Circuit 4 Rounds (not for time) 10 Bent over rows @45% of 1RM front squat – Same weight as last week/ try keep it…
STRENGTH Handstand Push Up 4×5 Strict HSPU + 15 DBL DB Push Press 000,230,500,730 WOD 18 Min AMRAP 400m Run 10 Overhead Squats 3 Rope Climbs @60/42.5 KG PEAK Power Snatch + Hang Snatch 15min EMOM: Start @65% – increase every 1-3 if you’re moving well
STRENGTH Front Squat Pausing 2 Seconds 7×2 @ 75% of 1rm 000.200,400,600,800,1000,1200 WOD 12 Min AMRAP 16 Pistol squats 12 TTB 8 Power Cleans @52.5/35 KG PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min Feel free…