Saturday 7 April 2018
Partner WOD 35 Min AMRAP in pairs 7 Front Rack Lunge @60/42.5kgs 9 C2B Pull Ups 11 Bar Facing Burpees 13 Box Jumps 24/20′ 15 Deadlifts @60/42.5kgs *Run 200m together after each Round *Alternate movements
Friday 6 April 2018
Strength DB Row + Pull Up Strength Work 7×5 Single arm DB row (use bench) Straight in to: 3 Strict C2B Pull Ups 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD For Time (12-15 mins) 10 Rounds 200m Run 12m HS Walk/ Handstand Push Ups * PEAK Front Squat 5×5 @65% of 1RM Front…
Thursday 5 April 2018
Strength 2 Position Pause Deadlift 7×3 – @65% of 3rm 000,200,400,600,800,1000,1200 Pause #1 below knee Pause #2 above knee Each pause = 2 seconds * WOD For Time (12 min cap) 75 Push Ups 50 KB Snatch (25R+L)@24/16kg 25 Calorie Bike or Row *Break up KB Snatch however * PEAK Skill Work 7 x 3-7…
Wednesday 4 April 2018
Gymnastics/Strength Handstand Push Up 6×5 Strict 000,130,300,430,600,730 * WOD 15 Min EMOM 2 Hang Squat Snatch *No prescribed weight. Reps must be unbroken score=total weight moved eg: 15×2=30x100kg=3000kg * PEAK 3 Rounds 5min AMRAP 20 Wall-balls 20/14lbs 20 Handstand Push Ups 10 Burpee Box jump overs 24/20′ Max Calorie Row/Bike *No rest inbetween
Tuesday 3 April 2018
Strength Back Squat (Test) 20 Minutes to find 1rm * WOD For Time (12-14 min cap) 3 Rounds 400m Run 15 T2B 5 Squat Cleans @ 70/47.5kg * PEAK Push Press 5×5 @ 80% of 1RM Strict Press Inbetween Sets 10 DB Bent over each side 30/22.5kg REST AS NEEDED INBETWEEN
Monday 2 April 2018
Strength Deadlift (Test) 20 Minutes to find 3rm * WOD For Time (9-11 min cap) 10-20-30 Burpees Wall Balls @ 20/14lbs * PEAK Every 90 Seconds for 12min @ 65% of 1RM Snatch 1 Squat Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat
Saturday 31 March 2018
Partner WOD Run 1 km (one run one rest) 60 med ball sits 60 pull ups 60 burpees Run 1 km (one run one rest) 60 power cleans 50/35kg 60 dead lifts 50/35kg 60 front squats 50/35kg Run 1 km (one run one rest) 30 mins to complete If you complete in under then it max effort cals…
Friday 30 March 2018
Strength Clean and Jerk 8 Rounds 1 Power Clean + 1 Full Clean and Jerk @ 75% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 WOD 10 Min AMRAP 1 Power Snatch + 1 OHS 1 Rope Climb 2 Power Snatch + 2 OHS 1 Rope Climb 3 Power Snatch + 3 OHS…
Thursday 29 March 2018
Strength Back Squat 5×5 @ 87.5% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 WOD For Time (12-14 mins) 30-20-10 Back Squat TTB BB @ 60/42.5 Peak Interval Every 3min Until failure 12 Shoulder to overhead (60/40) 8x20m Shuttle sprints *Increase reps by 2 each every 3min
Wednesday 28 March 2018
Core V ups + Plank Hold 5×12 V ups + 45 Second Plank 0:00 2:30 5:00 7:30 10:00 WOD 18 Min AMRAP 400m Run 15-12-9 Ring Dips Pistol Squats Peak Snatch 4×5 @ 80%-85% Row 1km For rest *The rows arent meant to be max effort. Aerobic work to help snatch under fatigue.