Strength/ Oly Lifting 1 Power Clean + 1 Full Clean + 1 Split Jerk 7×1 @80% of 1rm (Reps are not TNG) 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 * WOD For time (CAP 9min) 42-30-18 Wall Balls 20/14lbs 21-15-9 Med Ball/GHD Sit ups * PEAK Gymnastics Conditioning 5 Legless Rope Climbs 2 min rest 4…
CORE Accumulate 3 Min Hanging L-Sit Every drop 4 Back Extensions * WOD Focus Workout’ Hero – Donny 21-15-9-9-15-21 Deadlifts @100/70kg Burpees * PEAK Gymnastics Conditioning 3 Rounds 21 Kipping Handstand Push-Ups 30 seconds Rest Split Jerk Work 3×5 Jump to Split @70% of 1RM Split Jerk 3×5 Front Rack Press from Split stance @70%…
Strength Front Squat: 1RM 15-20 mins * WOD 10 min AMRAP 21-15-9 Single Arm OH KB Lunge 24/16kg Push Ups *75 DU After each round (3x) * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x 40m Double Overhead KB Walk 24/16kg 4 x 15 GHD Hip Extension…
Strength Front Squat 6×6 @ 80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 9min Cap 100 Wall Balls 20/14lbs 50 Hang Power Cleans 60/42.5kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press 32/24kg 4 x 10 Single Arm heavy DB Bent Over Row 4 x Max Effort Strict Ring…
Strength Strict Press: 1RM Retest * WOD 18min AMRAP 30 Cal Bike 23 GHD Sit Ups 17 Push Press 70/47.5kg 12 Strict Pull Ups * PEAK 7 Rounds 1min on/ 1min off 15/12 Cal Bike or Row Max Effort Kipping Handstand Push Ups in remainder of time
WOD For Time (CAP 13min) 75 Cal Row 50 Front Squat 50/30kg 25 HSPU * ROMWOD * PEAK Deadlift 3×5@80% of 1RM 3×3@85% of 1RM NOTE: Slightly heavier than last week
Strength/ Oly Lifting 1 Snatch High Pull + 1 Full Snatch 7×1 @75% of 1rm 0:00, 1:30, 3:00, 4:30, 60:00, 7:30, 9:00 * WOD For Time (CAP 14min) 27 Thrusters 42.5/30kg 4 Rope Climbs 21 Thrusters 42.5/30kg 3 Rope Climbs 15 Thrusters 42.5/30kg 2 Rope Climbs 9 Thrusters 42.5/30kg 1 Rope Climb (Option for more…
Strength Press 6×4 @80% of 1rm 1×6 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD For Time (CAP 9min) 21 HSPU 21 Single Arm OH DB Lunge 22.5/15kg 90 DU 15 HSPU 15 Single Arm OH DB Lunge 22.5/15kg 60 DU 9 HSPU 9 Single Arm OH DB Lunge 22.5/15kg 30…
CORE Tabata V-ups + Side Planks 2 Tabatas back to back * WOD ‘Amanda’ 9 – 7 – 5 Reps for time Ring Muscle Ups Snatches 60/42.5kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press 32/24kg 4 x 10 Single Arm Heavy DB Bent Over Row 4 x Max Effort Strict Ring…
Strength Back Squat 5×10 0:00, 3:00, 6:00, 9:00, 12:00 (No prescribed weight, build to a heavy set of 10) * WOD For Time (CAP 12min) 2K Row * PEAK Deadlift 3×5 @77.5% of 1RM 3×3 @82.5% of 1RM NOTE: Slightly heavier than last week * 6 Min AMRAP 6 Burpee Box Jump Overs 24/20′ 6…