Barbell Cycling 3 Rounds for reps Min 1- ME Power Cleans 1 min rest Min 2- ME STOH 1 min rest Min 3- ME Clean and Jerk 1 min rest Weight: 60/42.5Kg WOD 7 min AMRAP 5 Box Jumps 3 Power Cleans Height: 24’/20’ Weight: 100/70kg Peak 20 min EMOM 1: 16/14 Cal row 2:…
Strength Bar Muscle Up EMOM 5 mins Opt 1- 5 bar muscle up/6Strict pull ups Opt 2- 3 bar muscle up/4Strict pull ups Opt 3- 1 bar muscle up/2Strict pull ups WOD For Time (30 min cap) 10x 400m Run *Work to rest ratio Peak Deadlfit 5×5 deadlfit (Deficit deadlift – Stand on 20kg Plates)@75%…
Strength Bench press 5×5 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 Tempo: 2 down 2 up Superset with 10 rep med ball chest pass from floor (partner may assist) WOD 5 Rounds For Time (12 min cap) 10 OH Barbell Lunge 20 Abmat Sit Ups 15m HS Walk/ Weigh: 60/42.5 Kg Peak Back Squat…
Strength 100m Weighted carries (10min) Members switch the type of carry every 100m – KB or DB Farmers carry – DB Waiters walk – Plate carry – KB single arm overhead walk – Barbell back rack walk WOD 6 Rounds (15 min cap) 16 Wall balls@20/14 10 Pull Ups 40m Down Up Shuttle Run *Shuttle…
Strength Deadlift 6×3 @ 90% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 WOD For time (CAP 10min) 21 Hang Power Cleans 7 Wall Walks 15 Hang Power Cleans 5 Wall Walks 9 Hang Power Cleans 3 Wall Walks Weight: 70/47.5 Kg Peak 5 Rounds not for time Max effort Strict Pull-ups Max effort DB…
Strength Front Squat: 1 RM 15 min WOD For time (CAP 10min) 21 KB Swings 21 Thrusters 15 KB Swings 15 Thrusters 21 KB Swings 9 Thrusters Weight: 24/16kg 42.5/30kg Peak 50/35 Calorie Assault Bike 2 Rounds of Dumbbell “DT” (30/22.5) 50/35 Calorie Assault Bike 2 Rounds of Dumbbell “DT” (30/22.5) 50/35 Calorie Assault Bike…
Core 3x ME Plank holds Rest 45 seconds between attempts WOD 4 min AMRAP ME Cal Row 2 min Rest 4 Min AMRAP ME DU 2 min Rest 4 Min AMRAP ME Run (Every 10m = 1 rep) 2min Rest 4 Min AMRAP ME toes to bar * Peak 21-15-9 Reps Overhead squats (70/47.5 Kg…
Strength/Lifting 10 Rounds (Within 15min) 5 Power Cleans + 5 Jerks *No prescribed weight *Rest as needed Reps must be touch and go (complete cleans first then jerks) Score = total weight lifted from 10rounds. Weight may change WOD For Time (15 min cap) 150 Burpees *Every 15 burpees athletes must complete 1 legless RC…
Partner WOD Run 2000m 100 Burpees 100 Thrusters 40/30 kg 100 Pull Ups 100 med ball Sit ups 20/14 Lbs Run 2000m One work one rest 35 min time cap
Strenght Front Squat 7×1 @ 75% of 1rm 2×7 @50 % of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00. 10:30, 12:00 WOD For Time (12 Min Cap) 30-40-50-60-70 DU *Do 20 Air Squats and 10 HSPU after each set of double unders Peak 5 Rounds not for time Max effort Strict Pull-ups Max effort…