Gymnastics/Skill TTB EMOM 10 Mins Min 1- Row 12/8 cals Min 2- 5-10 TTB * WOD For Time (14-18 min cap) 6 Rounds 40 DU 16 Alt DB PP (8R+8L) 10 Burpee Box Jumps 1 Min rest between rounds @22.5/15kg @24/20′ *Athlete needs 2 DB’s both on shoulders Pressing one whilst the other stays in…
Strength Split Jerk 5×2 @75% of 1rm Jerk 000,230,500,730,1000 * WOD 5 Rounds 2 Min working intervals 20 Wall Balls 5 Power Cleans Rest remainder of 2 min interval * PEAK Strength Circuit 4 x 8 Strict Press @65%70% of 1 RM 4 x 8 Barbell Bent over 4 x 8 strict pull-ups
Strength Back Rack Lunge 5×8 @55% of 1rm back squat 000,300,600,900,1200 * WOD For Time (9-11 min cap) 5 Rounds: 4 Bar Muscle Up 8 HSPU 12 DB Snatch @22.5/15kg * PEAK Turkish get ups 5 Sets Set = 1xL 1xR Build to heavy single using KB, DB or BB *Rest as needed between sets…
Core Midline 8x 30 Second side plank Rest 15 seconds between sets (Change sides each time) * WOD 15 Min AMRAP 10 Ring Dip 12 Front Rack Lunge 200m Run @42.5/30kg * PEAK Front Squat 5×4 tempo front squats (3 seconds down) @75%-80% of 1RM *5kgs heavier than last week
Strength Paused Deadlifts 5×3 @65% of 1rm 000,230,500,730,1000 *Pausing above the knee 3 seconds * WOD For Time (12-15 min cap) 7 Rounds 5 Deadlift 7 DBL DB Hang Power Cleans 9 HSPU @100/70kg @25/15kg * PEAK 8min AMRAP 5 Power Snatch (42.5/30) 7 Thrusters (42.5/30) 9 chest to bar Pull-ups
Strength Front Squat 4×2 @85% of 1rm 2×12 @55% of 1rm 000,200,400,600,830,1100 * WOD For Time (9-11 min cap) 10 Rounds 7 TTB 11 Burpees to Target * PEAK Strength Circuit 4 x 8 Strict Press @65%70% of 1 RM 4 x 8 Barbell Bent over 4 x 8 strict pull-ups
Gymnastics Pull Up EMOM Min 1- 5-10 kipping/ Butterfly Min 2- 30 Second hollow hold * WOD 20 Min AMRAP 33 Double Unders 12 DB Snatch 1 Squat Clean @22.5/15kg @90/55kg * PEAK 7min AMRAP 12 DB power cleans (22.5/15) 3 Bar Muscle ups
Strength Push Press 5×3 Heavy + 5 Negative push ups 000,230,500,730,1000 *No ‘rebounding’ *Allow 7 mins to build to weight * WOD For Time (14 min cap) 10 Rounds 5 Strict Pull Ups 10 Deficit Push Ups Immediately into 500m Row For Time *use 20/10kg plates * PEAK Deadlifts 5×5 deadlift @75% – 80% of…
Strength Glute Bridge 5×12 Heavy *Using bench for bridge 000,300,600,900,1200 * WOD For Time (15 min cap) 3-6-9-12-9-6-3 Pull Up Clean and Jerk @60/42.5kg * PEAK Front Squat 5×4 tempo front squats (3 seconds down) @75%-80% of 1RM
Strength Ring Dip 5×5 Weighted Into 10 Kipping 000,300,600,900,1200 Weight must stay same throughout * WOD 0-5 Mins AMRAP 11 Front Squat 7 Push Press 5-10 Mins For Time 800m Run 10-15 mins AMRAP 11 Front squat 7 Bar Facing Burpees @42.5/30kg * PEAK 7min AMRAP 3 Power snatch (50/35) (115/75) 3 toes to bar…