Olympic Lifting Split Jerk 6×2 @75% of 1rm 000,200,400,600,800 * WOD 10 Min AMRAP 8 Deadlift 12 HSPU 16/12 Cal Bike @80/52.5 (175/115) * PEAK 16min EMOM 1: 20/18 Cal Row 2: 15 Chest to bar pull-ups or 7 Muscle ups 3: 10 Burpee box jump overs 4: Rest
Strength Back Rack Lunge 6×6 @45% of 1rm Back Squat 000,200,400,600,800,1000 *3R+3L * WOD For Time (9-11 min cap) 75 Ab Mat Sit ups 50 Goblet Squats 25 Burpees to Target @16/12 (35/26) * PEAK Snatch 5 x 1: 3-position snatch (start at 65% & increase each set) NOTE: This is 3 touch and go…
Gymnastics/Strength TTB 4x 60m DBL DB Farmers carry Immediately into 10 TTB Resting 90 seconds between rounds @22.5/15 (50/35) * WOD 16 Min AMRAP 21 Box Jump Overs 20 Kb Snatch 19 Cal Row 18 Push Ups @60/50cm (24/20) @20/12 (45/26) * PEAK SKILL/STRENGTH (15-20min) Clean 5 x 3-position clean (Start at 65% and increase…
Olympic Lifting Snatch 8×1 @75% of 1rm 000,130,300,430,600,730,900, 1030 * WOD 8 Min AMRAP (Reps) 9-7-5 Overhead Squats Bar Facing Burpees C2B Pull Ups @42.5/30 (95/65) * PEAK Front Squat 6×4@75-80% of 1RM front squat NOTE: These are tempo front squats with 4 seconds down and straight back up
Strength Back Squat 3×2 @90 %of 1rm 2×8 @70% of 1rm 000,230,500,730,1030 * WOD 5 Rounds For Reps 2 mins on 1 min off 75 Double Unders ME Clusters @42.5/30 (95/65) * PEAK Strength Circuit 4 Rounds not for time: 10 x Seated DB Strict Press – Choose a weight you can achieve 15 reps…
Midline Accumulate 2 min L-sit hold *hanging if no parralette *in as little sets as possible * WOD 18 Min AMRAP 400m KB Carry 7 Strict Pull Up 9 HSPU 11 KB Swings @24/16 (53/35) * PEAK IWT Day 3 Rounds for time / Rest 2min after each round 10 OH squats (65/40) (142/90) 12…
Strength Bench Press 5×3 Increasing weight each set 000,230,500,730,1000 *start at 60% of 1rm * WOD For Time (12 min cap) 3 Rounds 33 Wall Balls 11 TTB Then 800m Run @9/6 (20/14) * PEAK Snatch 5 x 2 snatch off blocks (start at 65% and increase each set) NOTE: Barbell should be at knee…
Strength Back Rack Box Squat 6×2 @75% of 1rm 000,230,500,730,1000,1230 Pausing 2 seconds on the box * WOD 9 Min AMRAP 66 Double Unders 12 HSPU 9m DBL KB Front Rack Lunge @20/12 (44/26) * PEAK 7 min AMRAP 9 HP Cleans 42.5/30 (95/65) 12 Thrusters 42.5/30 (95/65) 30 Double unders Rest 3min 3 Rnds…
Gymnastics TTB EMOM 10 mins 5-10 reps *Pick number + be consistent * WOD 15 Min AMRAP 11 Sumo Deadlift High Pull 9 Overhead Squats 7 Bar Facing Burpees *30 seconds rest between rounds @42.5/30 (95/65) * PEAK Snatch Find 1RM Then: 5 x 3-position snatch (Start at 65% and increase each set) Pos One:…
Olympic Lifting Clean and Jerk 20 Mins to find 1rm * WOD For Time (7-9 min cap) 25 Box Jump Overs 50 Hang Barbell Clean and Jerks 25 Box Jump Overs @60/50cm (24/20) @20/15kg (45/35) * PEAK Find 1RM Bench Press Strength Circuit 4 Rounds not for time: 10 x Seated DB Strict Press *Choose…