WOD 17 Min AMRAP 50/40 Cal Row 40 Push Ups 30 DBL DB Box Step Overs 20 TTB 10 Burpee Box Jump Over Over @25/15kg * CORE 5×15 Second Hanging L-sit Rest remainder of minute each round * PEAK For time: 30 GHD Sit ups 30 Double DB shoulder to overhead (25/17.5) 30m Double DB…
Strength Front Squat 5×2 @85% of 1rm 000,230,500,730,1000 * WOD 12 Min AMRAP 125 Double Unders 2 Rounds 12 DBL DB Front Squats 10 HSPU @22.5/15kg * 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)
Olympic Lifting Snatch 6×1 Hang Snatch + 1 Full Snatch @70-75% of 1rm 000,200,400,600,800,1000 * WOD For TIme (12-15 min cap) 6 Rounds 10m HS Walk 5 Power Snatch @52.5/35 * PEAK 12min EMOM 1 clean with 3 second pause below knees straight into clean pull + 1 Clean NOTES: This is a pause into…
Strength Tempo Deadlift 7×2 @60% of 3rm 000,130,300,430,600,730,900 * WOD 11 Min AMRAP 10 Deadlift 10 Bar Facing Burpees 75 Double Unders @100/70kg * PEAK Every 5min for 6 Rounds 600m Run (80%-90% of 1 Mile pace)
Olympic Lifting EMOM 5 mins 2 Squat Cleans @60% of 1rm Rest 2 Mins EMOM 5 Mins 1 Clean and Jerk @75% of 1rm * WOD For Time (7 min cap) 50 DBL DB Hang Clusters @25/15kg * PEAK 4 Rounds for time 25 DBL DB SHTOH (22.5/15) 20 Cal Row 15 Burpee box jump…
WOD 21 Min AMRAP 4 Rounds of 5 Pull Ups 10 Push Ups 15 Squats 400m Run * Gymnastics TTB 4 sets 20 Second Hollow + Max set TTB (Cap 15 reps) Resting 2 mins between sets * PEAK Strength Circuit Pendlay Row 4×10 (70/50) Bench press 4×12 (70/50) GHD Weighted Back Extention 4×10 (10kg…
Strength Pull Up 6×3 Weighted pull up + 3-5 Non Weighted Strict Resting 2 mins between sets * WOD For Time (12-15 min cap) 10 Rounds 12 DB Snatch 3 Ring Muscle Up @22.5/15kg * PEAK Clean (3 second pause above knees) 5×3 *Start @70% and increase each set. Focus on tightness in the pause…
Olympic Lifting Snatch 6×1 Snatch Deadlift + 1 Snatch @70% of 1rm 000,200,400,600,800,1000 * WOD For Time (8-10 min cap) 30-20-10 DBL DB Snatch 15 TTB After each round @20/12.5kg * PEAK For time: 21-15-9 Hang power cleans (80/50) Front rack walking lunge (21metres – 15metres – 9metres) (80/50)
WOD 15 Min Amrap 30/22 Calorie Bike 30 Power Cleans 20 Bar Facing Burpees 20 Front Squats 10 C2B Pull Ups 10 Bar Muscle Ups @52.5/35kg * CORE 3×1 min Weighted Plank Rest 1 min between set * PEAK 4 Rounds not for time: 5 Strict pull-ups + 5 pull-ups (butterfly or kip) + 5…
Strength Bench Press 6×3 @80% of 1rm 000,200,400,600,800,1000 * WOD For Time (15-17 min cap) 3 Rounds 50 Wall Balls 100 Double Unders @20/14lbs * PEAK Strength Circuit Pendlay Row 4×10 (70/50) Romainian Deadlift 4×12 (70/50) GHD Weighted Back Extentions 4×10 (10kg plate)