Warm Up Group Stretch & Mobility * WOD Whitten (Partner) 3 Rounds 22 KB Swings 24/16kg 22 Box Jumps 24/20′ 400m Run 22 Burpees 22 Wall Balls 20/14 lbs Then Morrison (Partner) 50-40-30-20-10 Reps Wall Balls 20/14lbs Box Jumps 24/20′ KB Swings 24/16kg
Strength Front Rack Box Step Ups 6×6 @ 60% of 1RM Front Squat 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 20min AMRAP 400m Run 10 Front Squats 85/55kg 20 GHD Sit Ups * PEAK Deadlift 5×5 @80%
Strength Bench Press 6×2 0:00, 2:30, 5:00, 7:30, 10:00 *Building to max accumulated weight * WOD 4rft 21 Wall Balls 20/14lbs 15 Pull Ups * PEAK Strength Circuit Pendlay Row 4×10 70/50kg Romainian Deadlift 4×12 70/50kg GHD Weighted Back 4×10 (10kg plate)
Gymnastics/Strength 7×3 Strict MU/ False Grip Pull Ups/ Ring Rows 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 * WOD 15 Min EMOM 2 Full Cleans Score Is Max Weight Lifted (15 x 2 x weight= Max weight lifted) * PEAK For time: 30 Toes to Bar 30 Double DB Shoulder to Overhead 25/17.5kg 30m Double DB…
Olympic Lifting 1RM Snatch * WOD 10min AMRAP 24 KB Snatch 24/16kg 8 Burpees 10m HS Walk/ 20 Shoulder Taps * PEAK 3x400m Run@90% of 1 mile pace (Rest 2min) 4x300m Run@90% of 1 mile pace (Rest 90 seconds) 5x200m Run@90% of 1 mile pace (Rest 60 seconds)
Strength Press 4×3 Strict Press @80% of 1rm 2×7 Strict Press @65% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 * WOD 3 Rounds 3min Clock Row/Run 250m ME Strict Pull Ups Rest 1 Minute between Rounds Score = Total Strict Pull Ups * PEAK 1 Clean with 3 second pause below knees straight into…
Skill/Gymnastics 6×2 Skin the Cat 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 * WOD For Time (CAP 15min) 150 DU buy in 5 Rounds 10 OH Barbell Lunge 50/35kg 10 Bar Facing Burpees 150 DU buy out * PEAK For time: 18-16-14 Bar Muscle Ups Every break 60m Heavy Med Ball Carry *Carry in front of…
Olympic Lifting 12min EMOM (Cycling Practice) 0-3 mins- 3 High Pulls 3-6 mins- 3 Muscle Snatch 6-9 mins- 3 Power Snatch 9-12 mins- 3 Full Snatch *Weight stays the same throughout 12 mins. Must be light. Focus is on form * WOD Focus Workout Hero Workout ‘Daniel’ For Time 50 Pull Ups 400m Run 21…
Strength Squat 1RM 15 Mins to build to 1RM Back Squat * WOD 9min AMRAP 30 Front Squat 50/30kg 20 GHD Sit Ups or T2B 10 Deficit HSPU *Deficit = 20/15 Plate * PEAK Clean (3 second pause above knees) 5×3 *Start @70% and increase each set. Focus on tightness in the pause position. Halting…
Skill Handstand * WOD 15min AMRAP 400m Run 15 Deadlift 100/70kg 20 Wall Balls 20/14lbs * ROMWOD * PEAK Strength Circuit Pendlay Row 4×10 70/50kg Romainian Deadlift 4×12 70/50kg GHD Weighted Back Extension 4×10 (10kg plate)