Thursday 23 August 2018
STRENGTH Front Squat 3×3 @80% of 1rm 2×7 @65% of 1rm 000,200,400,700,1000 WOD 9 Min AMRAP 15 TTB 30 Wall Balls @20/14 PEAK Strict Press 5×3@87.5-92.5% of 1RM
Wednesday 22 August 2018
STRENGTH Bench Press 5×2 @85-90% 2×10 @60% 000,200,400,600,800,1000,1200 WOD For Time (15 min cap) 3RFT 10 DBL DB Burpee Box step overs @25/15 20 AB mat sit ups 30 D/Us PEAK 2 Sets of 3 intervals of 6min Work: 3min Recovery , rest 8min between sets Interval 1: 6min AMRAP 2 Ring Muscle ups 4…
Tuesday 21 August 2018
STRENGTH HSPU 5×5 Strict HSPU Immediately into 10 DB Push Press 000,200,400,600,800 *No prescribed weight for DB PP WOD For Time (15 min cap) 2 Rounds 30 Alternating Pistol Squats 30 Hang Power Cleans @52.5/35 20 Box Jumps (24/20) 20 C2B Pull Ups PEAK Back Squat 5×5@80-85% of 1RM
Monday 20 August 2018
STRENGTH Snatch 7×1 Hang Snatch + 2 OHS @75% of 1rm 000,130,300,430,600,730,900 WOD 12 Min AMRAP 200m Run 18 DB Snatch 1 Legless Rope Climb @22.5/15 PEAK 30min EMOM 1) Ski or Row for calories 2) Assault Bike for Calories 3) Rest (Nasal breathing only while resting)
Friday 17 August 2018
WOD 25 Min AMRAP 32 Double Unders 9 DBL DB Push Press 12 DBL DB Front Rack Lunge 9 Hand Release Push Ups 12/9 Cal Row @25/15 (55/35) ROMWOD PEAK Back Squat 5×2@87.5-92.5% of 1RM
Wednesday 15 August 2018
STRENGTH Front Squat 5×5 @75% of 1rm 000,230,500,730,1000 WOD For Time (12 min cap) 30 Burpees to Target 6 Rope Climb 20 Buprpee Box Jump 4 Rope Climb 10 Burpee Box Jump Over 2 Rope Climb @(24/20) *Burpee box jump overs, feet do not touch the box (completely over) PEAK Strict Press 5×3@87.5-92.5% of 1RM
Tuesday 14 August 2018
STRENGTH Bench Press 3×3 @85% 3×5 @70% 000,200,400,600,800,1000 WOD For Time (7-9 min cap) 9-6-3 Ring Muscle Up 21-15-9 Overhead Squat @60/42.5 PEAK 3 x 10min Conditioning Intervals Modality choices: Run- Row-Ski Erg-C2 Bike-Assault bike Interval 1: 10-min@ steady pace you could maintain for 30-min Interval 2: 10-min@ Fartlek pace (1-min@10min race pace) (1-min@10min steady…
Monday 13 August 18
STRENGTH HSPU 5×5 Paused HSPU 000,200,400,600,800 *Complete reps with 3 second pause at lockout *Kipping HSPU WOD 15 Min AMRAP 21 Cal Bike 15 Deadlift 9 TTB @70/47.5 PEAK Every 90 seconds 1 Clean Pull + 1 Clean x 9-12 sets *Start at 65%+ of 1RM CLEAN and increase every 1-2 sets if you’re feeling…
Friday 10 August 18
STRENGTH Deadlift 4×3 @75% of 3rm 2×7@60% of 3rm 000,200,400,600,800,1000 WOD PEAK Strict Press 5×3@85-90% of 1RM
Thursday 9 August 18
STRENGTH Pull Up 5×5 Strict Pull Ups Followed by 5-10 KippingPull Ups Rest 90 seconds between sets WOD For Time (10 min cap) 5 Rounds 12 TTB 10 Burpees to Target PEAK 2 Sets of 3 intervals of 4min Work: 3min Recovery , rest 8min between sets Interval 1: 4min AMRAP 5 Pull-ups 10 Push…