CORE Midline 5×10 Second L-sit + 5-10 TTB Rest 90 seconds between sets WOD For Time (22 min cap) 5 Rounds of 20/15cal Air Bike 10 Hang Power Cleans 10 Push press Weight: 50/35 kg follow by 1k Run PEAK For Time 3k Row 200 Double Unders 1k Run
STRENGTH Strength Maintenance 5×7 Seated DBL DB Shoulder Press Superset with 12 Elevated Ring Rows Rest 2 mins between sets *Elevate feet with box WOD 15 Min EMOM 3 Full Snatch Score = total weight moved eg: 15×3=45x100kg=4500 kg PEAK 7 Rounds 1min work / 1min Rest 5-10 HSPU 5 Front squats 80/50 (175/110) ME…
STRENGTH Back Squat 4×12 @65% of 1rm 000,300,600,900 WOD 12 Min AMRAP 9 Pull Ups 12 OHS 6 C2B Pull Ups 12 Burpees to target @52.5/35 Kg PEAK Bench Press 1-1-1-1-1 Increase weight from 2 January. Maintain same weight for all 5 sets. *Be sure to have a spotter for all sets Sets every 2:00min
STRENGTH Barbell Cycling 7×2 Clean and Jerk @75% 1rm 000,130,300,430,600,730,900 WOD 9 Min AMRAP 15m DBL DB Front Rack Lunge 10 Push Ups 5 Bar Muscle Ups @25/15 (55/35) PEAK Interval Workout 6 rounds Work 2:30, Rest 2:30 300/250m row 15 KB Swings (24/16kg) ME Box jump overs (24/20’)
STRENGTH Pull Up 5×2 Weighted Pull Ups + 4-8 C2B Pull Ups Rest 230 between sets WOD For Time (22 min cap) 1k Row 40m HS Walk 60 DB Snatch 40 Box Jumps 60 Wall Balls @22.5/15 @24/20 PEAK Bench Press 3-3-3-3-3 Increase weight from 26 December. Maintain same weight for all sets. Sets every…
STRENGTH 5×3 Bench Press @80% of 1rm 000,300,600,900,1200 WOD For Time (9-11 min cap) 3 Rounds 30/22 Cal Bike 15 HSPU 10 Power Cleans @70/47.5 KG PEAK Beep test (Initial test) With our interval focus for this next period we’ll be using the beep test as our pre and post test
STRENGTH Barbell Cycling EMOM x10 3 Power Snatch *No prescribed Weight WOD For Time (7-9) 21-15-9 DBL KB Squat Clean Ring Dip @24/16 PEAK Air Bike 20 / 17 cal 19 / 16 cal 18 / 15 cal 17 / 14 cal 16 / 13 cal 15 / 12 cal *Rest for as long as…
STRENGTH Pull Up 10 min EMOM 5-10 Pull Ups *Upscale to C2B WOD 18 Min AMRAP 50 TTB 15 Burpees to Target 25 DBL DB Box Step Overs 15 Burpees to Target @22.5/15 KG @24/20 PEAK Bench Press 5-5-5-5-5 Increase weight from 18 December. Maintain same weight for all 5 sets. Sets every 2:30min
“Batman and Robin” – 30 minute AMRAP One round each partner: Partner A runs 400M Partner B does AMRAP Hang Power Cleans + Jerks until Partner A gets back. Switch. (Score is reps of hang power clean and jerks.) One round each partner: Partner A runs 400M Partner B does AMRAP Back squats until Partner…
STRENGTH Front Squat 3×7 @65-70% of 1rm 2×10 @50% of 1rm 000,300,600,900,1200 WOD 10 Min AMRAP 12 Thrusters 8 Med Ball sit ups 3 Rope Climbs @42.5/30 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…