Strength Push Jerk 8×2 @80-85% of 1RM *Off Rack Clock: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30 * WOD 11min AMRAP 30 DU’s 10 Thrusters 50/35kg * PEAK 20min AMRAP 30 Calorie Row 30 KB Snatch 32/24kg 30 Double KB Front Rack Lunges 24/16kg 10 Muscle ups * Split up snatches any way you…
WOD ‘Habanero’ 10 Rounds of 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks Max Bar Hop Burpees in Remaining Time 1 Minute on 1 Minute off. Weight: 60/42.5kg Score = Bar Hop Burpees * Skill/ Gymnastics Triple/DU + Handstand Walk EMOM x10 Odd: 10-20 TU or 30-50 DU Even: 10-15m Handstand…
Mobility 10 Mins * Xmas Party Partner Wod KB Swing 2-20 X 2 Thruster 1-10 X 1 Burpee 2-20 X 2 Wall Ball 1-10 X 1 Box Jump 2-20 X 2 Xmas Jumpers, Santa Suits, Hats, Compulsory
Strength 3RM Hang Power Clean (15min) Work up to a heavy 3 * WOD 12min AMRAP 3 Deadllifts 140/100kg 6 HSPU 18 Double Unders * PEAK Rowing Intervals 4 x 1km Row 3min Rest *Aim for a pace 4 seconds faster than 2km Pace
Strength Front Squat (20 rep session) 1×10 @40%, 1×10 @50%, 1×20 @55% The 1×20 is the main working set. Add 2.5-5% from previous week. Sets on Clock: 0:00, 2:30, 5:00 * WOD 3 x 3min AMRAP 30 Thrusters 30/20kg Max Rep HR Burpees Rest 2min between rounds Score = total reps * PEAK Part A…
WOD 20min AMRAP 150 Cal Row or Run 800m 100 Wall Balls 20/14lbs 50 Ring Dips * Core/ Midline 5 rounds Accumulate 30s L-Hang 60s Rest * Peak Accessory Work 5 x 10 (each side) Single leg Deadlift @30% of 1RM Deadlift 5 x 10 Double KB Bent Over Row 24/16kg 5 x 10 Strict…
Strength Back Rack Box Step Ups 5×6 (3R+3L) 20/16′ Score heaviest set Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 10-9-8-7-6-5-4-3-2-1 (CAP 12min) T2B Front Squats 60/37.5kg Box Jump Overs 24/20′ * Peak Interval Work – 4 Rounds 12 Thrusters 50/35kg 10 Chest to Bar Pull-Ups 400m Row Rest 2min After each round
Strength Weighted Pull Ups 6×4 Score heaviest set Sets on Clock 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 * WOD 3rft (CAP 15min) 400m Run 21 Power Snatch 35/25kg * Peak Back Squat @77.5-80% of last weeks 1 rep Back Squat (heavier than last weeks sets): 7×4 Back Squats then @72.5-75%: 2×5 w/2 sec pause at…
Mobility 15 Mins * WOD- Partner 5 Min AMRAP Wall Balls 20/14lbs 7 Min AMRAP Thrusters 40/30kg 9 Min AMRAP Burpees 7 Min AMRAP Thrusters 40/30kg 5 Min AMRAP Wall Balls 20/14lbs * 1 Work/ 1 Rest * Score is total reps from all AMRAP’s
WOD 4 Rounds for Reps 1min KB Swings 32/24kg 1min T2B or GHD Sit Ups 1min Cal Row 1min Rest * ROMWOD * PEAK Find a 1 rep Back Squat (take your time here, get as heavy as you can) then @75-77.5% of above: 7×4 Back Squats then @70-72.5% of above: 1×5 w/2 sec pause…