Monday 12 November 2018
STRENGTH Back Squat 4×10 @70% of 1rm 000,300,600,900 WOD 12 Min AMRAP 7 Strict Pull Ups 14 KB Snatch 21 Box Jump Overs 24/16 (53/35) PEAK Rowing 15min EMOM 5-10cal depending on your ability
Friday 9 November 2018
STRENGTH Tempo Deadlift 5×3 @75% of 3rm 000,200,4000,600,800 *4 second ascent 1 second descent WOD For Time (9 min cap) 3 Rounds 30 Wall Balls 15m HS Walk @9/6 (20/14) PEAK 1 mile / 1.6 km re test *Compare to 2 October
Thursday 8 November 2018
CORE 4 Rounds 1 min on 1 min off Weighted plank hold WOD 16.1 20 Min AMRAP 25ft OH Walking Lunge 8 Burpees 25ft OH Walking Lunge 8 C2B Pull Ups @42.5/30 KG PEAK Elizabeth 21 – 15 – 9 Clean 60/42.5 KG Ring dips
Wednesday 7 November 2018
STRENGTH Barbell Cycling 6x 5 Hang Power Cleans + 3 STOH @60% of 1rm C+J 000,200,400,600,800,1000 WOD 9 Min AMRAP 15 Push Ups 10 TTB 1 Squat Clean @75% of 1rm PEAK 100/75 cal test
Tuesday 6 November 2018
STRENGTH Deadlift 3×3 @85% of 3rm 2×5 @75% of 3rm 1×7 @70% of 3rm 000,200,400,600,800,1000 WOD 10 Min AMRAP For Reps Every 2:30 mins 200m Run ME Burpee Box Jumps @24/20 KG *No rest between intervals *Score= Total BBJ PEAK Back Squat 10 – 10 – 10 *Rest as needed between sets. *Do all 3…
Monday 5 October 2018
STRENGTH Handstand Push Up 5×3 Strict HSPU into 7 Kipping HSPU 000, 200,400,600,800 WOD 15 Min AMRAP 100 Double unders 25 Empty Barbell Thrusters 3 Rope Climbs @20/15 PEAK Pull up & Toes to bar tests Death by pull ups, going every 30sec Rest 5min Death by T2B, going every 30sec
Saturday 3 November 2018
Partner WOD (40 min time cap) one work one rest run 200m together 2 to 20 of wall balls and push ups run 400m together 1 to 10 of C2B and Thrusters @ 35/ 50Kg run 600m together 2 to 20 of Box jumps and American KB swings run 800 m together 1 to 10…
Friday 2 November 2018
STRENGTH Push Press 7×3 @70-75% of 1rm Jerk 000,200,400,600,800,1000,1200 WOD For TIme (12 min cap) 2 Rounds 20m HS walk /40 Shoulder taps 36 KB Swings 80 Double Unders 18 Wall Balls @20/12 PEAK Snatch 0-7min to work up to a heavy muscle snatch 7-14min to work up to a heavy power snatch 14-21 to…
Thursday 1 November 2018
STRENGTH Deficit Deadlift 7×3 @75% of 3rm 000,200,400,600,800,1000,1200 *Use 1x20kg/45lbs plate for deficit WOD For Time (9 min cap) 12-9-6-3 Thrusters Bar Muscle Ups @70/47.5 PEAK Back squats 1 to 3 sets Find a heavy 20 rep set *Use last weeks 10 rep set as a guide *Rest as needed between sets. If you feel…
Wednesday 31 October 2018
CORE TTB EMOM 10 mins Reps between 5-10 *Athletes select number of reps and hit consistently WOD 18 Min AMRAP 30 Push Ups 3 Rope Climbs 15/12 Cal Row/Bike PEAK Running 800m Time trial Rest 4min 800m Time trial *Go as hard as possible in first run, then try and go as close as possible…