STRENGTH Back Squat 5×3 @75% of 1rm 000,200,400,600,800 WOD For Time (14 min cap) 2 rounds 45/35 Cal Row 30 Med Ball Sit Ups 5 Rope Climbs @ (20/14) PEAK 6 Rounds Run 200m 10 x Single Arm Dumbbell Arnold Press w/ KB Rack Hold (10 Each Side) *Choose a weight where you can…
CORE 3×20 Russian twists *Immediately into push up side walks – 5 meters there and back (10 meters) (16 feet) Resting 1 min between effort WOD 15 Min AMRAP 15 Push Ups 5 Hang Squat Snatch 400m Run @60/42.5 Kg PEAK For Time Pistols for Speed 4×20 Alternate legs Row 200m between sets
STRENGTH Push Press 6×3 @75% of 1rm Jerk 000,200,400,600,800,1000 WOD For TIme (14 min cap) Karen 150 Wall Balls @ 20/14 PEAK Power Snatch 5 x 3 @75% of 1RM Power Snatch Upright Row 3 x 10 Lat Raises 3 x 10 *Choose a weight where you can maintain good form *Rest as needed
STRENGTH Back Rack Lunge 5×6 @55% of 1rm (3R+3L) 000,230,500,730,1000 WOD For Time (12 min cap) 30 Burpee Box Jump Overs 20 Power Cleans 10 Bar Muscle Up @70/47.5 PEAK 4 Rounds: AMRAP 3:00 12 Hang Squat Cleans (70/47.5) 12 Ring Dips Handstand Walk for distance in remaining time Rest 2:00
STRENGTH\SKILL HSPU 3×5 Strict HSPU *Immediately into ME Kipping HSPU 0:00 2:30 5:00 7:30 10:00 WOD For Time (14-18 min cap) 8 rounds 30 DU 12 TTB 12 DBL KB Deadlifts @32/24 PEAK 4 Rounds For Time Every 4:00 for 20min 10 KB Turkish Get ups (5 Each Side) 10 KB Bent over row (Each…
WOD 15 Min AMRAP 30 Wall Balls 20/14lbs 15 Deadlifts 70/47.5kgs 10 Burpee Box Jump Overs 24/20′ * Strength 4 Rounds: 60m DBL KB Farmers carry 24/16kg Immediately into 10 T2B Resting 90 seconds between rounds * PEAK 4 Rounds 400m Row 15 Chest to bar pull-ups 20 Calorie Bike REST 1min after each round
Skill/Strength Rope Climb 1 min on 1 min off x 5 rounds 3 Rope climbs WOD For Time 25 SGL Arm DB PP 5 Ring Mu/ 10 pull ups and 10 dips 20 SGL Arm Hang Squat Cleans 4 Ring MU/8 pull ups and 8 dips 15 SGL Arm DB Thruster 3 Ring MU/6 pull ups and…
WOD Partner Workout 100 squat clean 40/25kg 100 KB swings 400m farmers carry 48/32 Kg 100 HRPU 100 K2E (scaled: Knee raises) 400m Med ball run 100 Box Jumps (24/20) 100 push press 40/25kg 400m plate over head 10/15kg Max effort Cals on the Assault bike 35 min Cut off
STRENGTH Clean and Jerk EMOM x12 mins 2 Cleans + 1 Jerk @ 75% of 1rm *Cleans are not touch and go For Time (12 min cap) WOD 5 Rounds 18/14 Cal Row 7 Push Jerk @80/52.5 PEAK Chest to Bar pull-ups 24-21-18-15-12-9 Unbroken sets *Bike at recovery pace between sets until ready
STRENGTH Back Squat 5×2 @ 85% of 1rm 2×5 @ 70% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (10 min cap) 50 Burpee Box Jump Overs 25/18 Cal Bike or row @60/50 (24/20) PEAK 5 Rounds 1min: Cal Row 1min: Cal Bike 1min: 10m Shuttles REST