WOD 15 Min AMRAP 20m Single Arm OH Lunge (R) 14 TTB 20m Single Arm OH Lunge (L) 14 Hand Release Push Ups @22.5/15kg * Midline/Core 1 ME weighted prone Hold @10/5 kg * PEAK Strength Circuit 4 Rounds not for time 10 x Seated DB Strict Press – Choose a weight you can achieve…
Strength/ Olympic Lifting Power Snatch 8×2 @70% of 1rm 000,130,300,430,600,730,900,1 030 *Not touch and go * WOD For Time 4 Rounds 8 Hang Power Snatch 5 Bar Facing Burpees 2 Mins Rest 4 Rounds 8 Hang Power Snatch 5 Bar Facing Burpees @42.5/30kg * PEAK Snatch Find 1RM NOTE: Try and get this in before…
Strength Back Squat 4×4 @75% of 1rm 000,300,600,900 * WOD For Time (8-11 min cap) 20 DBL DB Box Step Overs 40 HSPU 20 DBL DB Box Step Overs @20/12.5kg @24/20′ * PEAK 16min EMOM 1: 12 Chest to bar pull-ups + 30 double unders 2: 8 Burpees + 30 double unders 3: 10m Handstand…
Gymnastics TTB 3 x ME TTB Scale to 3x ME Knees to Chest Rest 2 mins between sets * WOD 15 Min AMRAP 100 Double Unders 10 Deadlift 20 Bar Facing Burpees 30 Wall Balls @100/70kg @20/14lbs * PEAK Deadlift 5 x 5 @80%-85% of your 1RM *Only do this if you don’t feel too…
Strength Bench Press 20 Mins to find 1rm * WOD 9 Min AMRAP 21 Pull Ups 15 Hang DB Clean and Jerk 9 Goblet Squats @25/15kg * PEAK Strength Circuit 4 Rounds not for time: 10 x Seated DB Strict Press Choose a weight you can achieve 15 reps with, should be around 40%-50% of…
Strength Bulgarian Split Squats 5×16 DBL DB (Heavy) Superset with 12 Weighted Back Extensions 000,300,600,900,1200 * WOD 8 Min AMRAP 3 Wall Walks 15 Box Jumps 24/20′ * PEAK Snatch 5 x 2 Snatch (start at 65% and increase each set) NOTE: 2 second pause just below knees 3 x 3 snatch pulls @ 100%-110%…
WOD 15 Min AMRAP 50 GHD Sit Ups 50 HSPU 50/40 Cal Row 50 Wall Balls @(20/14) * Strength/Gymnastics Pull Up 4 sets 10 Push Ups + ME Pull Ups Rest 230 between sets * PEAK For time: 15-12-9 Bar Muscle Ups Every break 60m Heavy Slam ball carry *Carry in front of chest only…
Strength/Oly Lifting Clean & Jerk 6×1 Power Clean + 1 Hang Squat Clean + 1 Jerk @80% of 1rm 000,200,400,600,800,1000 * WOD For Time (12-15 min cap) 5-4-3-2-1 Bar Muscle Ups Between Each Round 15 Kb Swings 12 Push Press @24/16kg @42.4/30kg * PEAK Recovery 15min-20min slow row or bike OR ROMWOD I’ts been a…
Strength Back Squat 4×1 @90-95% of 1rm 3×8 @72.5% of 1rm 000,200,400,600,800,1000,1200 * WOD For Time (7-10 min cap) 100 Plated Box Step Ups @10/5kg * PEAK IWT 3 Rounds / Rest 2min after each round 7 Deadlifts @70%-75% of your 1RM 12 Ring Dips 12 box jump overs (60/50) (24/20) Rest 5min total after…
Gymnastics TTB 5 sets 10 Knees to chest + 5-10 TTB Resting 2 mins between sets * WOD 18 Min AMRAP 10 Hang Squat snatch 30 Box Jumps 500m Row @60/42.5 (135/95) @60/50cm (24/20) * PEAK Strength Circuit 4 Rounds not for time 10 x Seated DB Strict Press – Choose a weight you can…