WOD EMOM 15 mins 3 Thrusters Score = total weight moved eg: 3×15=45, 45×100=4500 *No prescribed weight * Midline 6×20 second hollow hold + arch hold resting 10 seconds between movements * PEAK 10 Rounds: 50′ (15m) Sled Sprint 3 Squat Snatch 165/110lbs (75/50) 4 x 10 Single Arm Dumbbell Arnold Press w/ KB Rack…
Strength Minor Strength (Test) Bench Press 1RM * WOD 9 Min AMRAP 6 Strict HSPU 12 KB Snatch @24/16kg 24 Box Jump Overs 24/20′ * PEAK 5 Rounds 12/8 Calorie Bike 7 Ring MU REST :90 Hip Extensions 3×25 Rest as needed
Olympic Lifting/ Strength Snatch 7×1 @70% 1 Power Snatch + 1 Full Snatch 000,130,300,430,600,730,900 *Not touch and go * WOD 8 Min AMRAP (Reps) 1-1-1 2-2-2 3-3-3 4-4-4 etc Deadlift Front Squat Bar Facing Burpees @60/42.5 * PEAK 4 Rounds: 25 Pull Ups 25 Unbroken Overhead Squats Rest :90
Warm Up Group stretch & Mobility * Partner WOD 32min AMRAP 50 Power Cleans 50/35kg 25 T2B/Knees to Elbows 50 Box Jumps 24/20′ 25 Push Ups 50 KB Swings 24/20′ 25 Pull Ups Partner 1 works on Amrap Partner 2 Runs 200m then swap with Partner 1
STRENGTH Ring Dip 5×10 Ring dips *Strict for adavanced athletes *Tempo: 2 down 2 up *Kipping if no strict movement WOD For Time (12-15 min cap) 50 STOH @42.5/30 35 Hip Extensions 20 Box Jump Overs @ (32/24) 10 Clusters @70/47.5 5 Rope Climbs PEAK 5×3@80% of 1RM Front Squat Upright Row 3 x 10 Lat Raises 3…
STRENGTH Deadlift 4×10 @60% of 1rm 000,330,700,1030 WOD For Time 3x800m Sprints Resting 3 mins *Score = total accumulated time *Score does not include rest time PEAK 45 Pull Ups (only set of 5 -7 allowed) 45 Thrusters (42.5/30) Run 400m
STRENGTH Back Squat 20 Mins to find 1rm WOD For Time (10-12min min cap) 1K Row 75 Ab Mat Sit Ups 100 Air squats 50 Push Ups @25/15 PEAK Power Snatch 5 x 3 @77.5% of 1RM Power Snatch Double KB Z Press 3 x 10 *Rest as needed
CORE Toes To Bar 5 x 30 seconds on 1 min off ME TTB in 30 second working period WOD 4 Rounds of Tabata (16min) 20:10 x 32 24 DU 12 KB Swings 8 Pull Ups @24/16 PEAK 50’ (15m) Double overhead Lunge (Right Arm) 80/60 (37.5/27.5) 50’ (15m) Double overhead Lunge (Left Arm) 80/60…
STRENGTH Clean and Jerk 7×2 @ 80% of 1rm 000,130,300,430,600,730,900 WOD For Time (10 min cap) 40m HS Walk 20 DBL DB Burpee Box Step Overs @25/15 10 Squat Cleans @80/52.5 PEAK 3 Rounds: 5-4-3-2-1 Unbroken Bar Muscle Ups Then Run 600m (Run 600m only after completing all 5 sets of BMU) Hip Extensions 3×25 Rest…
Partner Wod 35 min AMRAP Run 200 mtrs together 20 pull ups 20 thrusters 30/40kg 20 burpee box jump overs Run 400m together 40 med ball sit ups 40 american kettle bell swings 40 Goblet Squats