Strength Overhead Squat EMOM 10 mins 5 OHS No prescribed weight * WOD For Time (7-9 min cap) 3 Rounds 25 Box Jumps 25 DB Snatch @24/20′ @25/15kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press (32/24) (70/52) 4 x 10 Single arm heavy DB bent over row 4 x Max effort…
Strength Bench Press 6×3 @ 80% of 1rm 000,230,500,730,1000.1200 *Superset with 10 laying med ball throws * WOD For Time (14-17 min cap) 3 Rounds 400m Med Ball Run 25 GHD Sit Ups 50 Wall Balls @20/14lbs * PEAK 7 Rounds 1min on/ 1min off 15/12 Cal bike or row Max effort kipping handstand push…
Gymnastics HSPU 5 x 3-5 Strict HSPU + 10 Kipping HSPU * WOD AMRAP Rounds and Reps With Tabata Clock 4 Full Tabatas 9 Hang Power Cleans 11 Bar Facing Burpees 13 Calorie Row @42.5/3kg * PEAK Deadlift 3×5 @80% of 1RM 3×3 @85% of 1RM NOTE: Slightly heavier than last week
Strength Lunges 5x20m Regionals 2018 Standard Lunges @22.5/15kg Resting 2 mins between sets * WOD For Time (12-15 min cap) 4 Rounds 200m Run 21 Push Press 15 Pull Ups @42.5/30kg * PEAK Back Squat 5×3@85%-90% 4 Rounds 20/18 Cal Bike 7 Ring Muscle ups Rest 4min NOTE: This is max effort each round with…
Olympic Lifting Snatch 1 Full Snatch Every 30 Seconds 20 Sets @65% of 1rm * WOD For Time 0-5 or complete 1.6k / 1 mile run 5-25 Amrap 5 Pull Ups 10 Push Ups 15 Squats 25-30 or complete 1.6k / 1 mile run * PEAK 16min EMOM 1: 18/16 cal row 2: 15 Kipping…
Strength Pull Up 5×3 Weighted Pull Ups + ME Strict Pull Ups Resting 2 mins between sets * WOD 18.1 20 Minute AMRAP 8 TTB 10 DB Hang Clean and Jerks 14/12 Cal Row @22.5/15kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press (32/24) 4 x 10 Single arm heavy DB bent…
Strength Paused Front Squat 5×2 @75% of 1rm 000,230,500,730,1000 *Pausing for 2 seconds * WOD For Time (10-12 min cap) 30-20-10 Front Squats Bar Facing Burpees @52.5/35kg * PEAK Deadlift 3×5@77.5% of 1RM 3×3@82.5% of 1RM NOTE: Slighlty heavier than last week 6Min AMRAP 6 Burpee box jump overs (24/20) 6 Heavy slam ball pick…
Strength Push Press 6×2 000,200,400,600,800,1000 *Increasing weight each set *Starting weight = 50% of 1rm Jerk * WOD 9 Min AMRAP 20 DB Snatches 15 HSPU @22.5/15kg * PEAK “Adderall” 0-10 – 1M Run, Max clean and Jerk (60/40) 10-13 – Rest 13-20 – 800m Run, Max Power Snatch (50/35) 20-23 – Rest 23-27 –…
Core/Midline Midline 3×1 min weighted plank * WOD 20 Min AMRAP 75 Double Unders 5 Power Cleans 20 Wall Balls @65% of 1rm @20/14lbs * PEAK Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Snatch Pull 5×3 at 100%
Strength/ Gymnastics Muscle Ups EMOM 7 mins 5 Muscle Ups *Scale volume as needed * WOD For Time (18-21 min cap) 4 Rounds 400m Run 100 Double Unders 12 DBL DB Box Step Overs @25/15kg @24/20′ * PEAK Strength Circuit 4 x 10 Double KB Bench Press (32/24) 4 x 10 Single arm heavy DB…