Strength Front Squat 8×2 @90% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 WOD For Time (8-11 mins) 100 DU 50 Wall Balls 25 HSPU @ 20/14 Peak 15min AMRAP 20 Shoulder to overhead 42.5/30 6 Ring Muscle Ups 20 Box jump overs 24/20
Strength Strict Pull Up 5xME sets Resting 90 seconds between sets WOD For Time (15 mins) 5 Rounds 12 TTB 17 SDHP 9 Burpee Box Jumps @ 40 /25 KG @ 24 /20 Peak 4 Rounds 3min AMRAP / 2min Rest 600m ROW MAX effort Clusters 80/60 kg *Scale weight if you don’t think you…
Strength Push Press 10 Min EMOM 2 @75% of 1rm Jerk WOD 15 min EMOM 3 Clean and Jerk *Reps should be touch and go No prescribed weight Score exampl: 3×15=45, 45×100=4500kg Peak Back Squat 5×5@80% of 1RM * Focus on good quality squatting. If your form is bad you will hinder your strength gains.
Strength Deadlift 5×8 @70% of 3rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD For Time 14 mins 21-15-9 @60/42.5 Thrusters 9-6-3 Bar Muscle Up/burpee pull u[s @60/42.5 Peak Interval Work 10 x 200m Sprint Rest 1:30 *This is an all out max effort sprint
WOD Partner workout for 30 mins Partner A Run 600 m Partner B AMRAP of 10 Front squat 40/25kg 10 Bar hop burpees 10 Wall Balls 10 push ups Swap when Partner A returns
Strength EMOM 10 mins 5-10m HS Walk WOD 7rft (CAP 21min) 200m Sprint 11 *Hang Squat Cleans @42.5/30 kg Rest 1min *HSC should be done unbroken Peak 5 Rounds for time 25/20 Calorie Row 10 Power snatch 70/45 Kg
Strength Clean and Jerk 8×2 @ 80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 WOD For Max Reps x5 rounds 1 Min ME KB Swings @32/24 kg 1 Min ME Burpee Box Jumps @ 24/20 1 Min Rest Peak 5 Rounds for time 15m Double DB Front Rack Walking Lunge 22.5/15kg 15 Toes to…
Strength Back Squat 5×5 @80% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD 2 Rounds 35/25 Cal Bike 20 Thrusters 10 Ring Muscle Up @42.5/30 Kg 15 time Cap Peak 20min AMRAP 250m Row 15 Power Snatch (35/25) (75/55) 15 Chest to bar pull-ups *This is a long workout, don’t blow your grip in the…
WOD 15 min AMRAP 30 Double Unders 15 Ring Dip 5 Deadlft 1 Legless Rope Climb @120/80 Core Work Tabata Plank and Hollow Rock Rest 30 seconds then 1 min max effort sit ups ROMWOD Peak 10 Rounds 10 Calorie Bike 10 Handstand Push-ups (open standard) REST 1min between rounds
Strength Bent Over Row + HSPU 7×5 BOR, superset with 5 Strict HSPU 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Barbell BOR, Increase weight each set WOD For Time (12 Min Cap) 21-15-9 Med Ball Sit Ups Bar Facing Burpees Overhead Squats @20/14 @60/42.5 Kg Peak Front Squat Build to heavy 5RM Then 3×4 Front…