Strength Bench Press 5×5 Start at 60% increase each set 000,230,500,730,1000 * WOD DT 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.kg * PEAK Run Workout 3 sets: (4x400m Run) Rest 50 seconds between reps and 4mins between sets Workout pacing: Moderate pace (:22-:25/100m)
Core Midline 5×15 MedBall/GHD Sit Ups 000,230,500,730,1000 * WOD For Time (18 Min cap) 3 Rounds 1K Row 50 Wall Balls @20/14lbs * PEAK 21-15-9 Reps Overhead squats (70/47.5) (155/105) 12 – 9 – 6 Reps Ring Muscle ups
Strength Front Squat 2×2 @85% of 1rm 1×4 @70% of 1rm 1×10 at 65% of 1rm 000,300,600,900 * WOD 7 Min AMRAP 3 Power Snatch 7 Box Jumps @60/42.kg * PEAK 50/35 Calorie Assault Bike 2 Rounds of Dumbbell “DT” (30/22.5) 50/35 Calorie Assault Bike 2 Rounds of Dumbbell “DT” (30/22.5) 50/35 Calorie Assault Bike…
Strength Cleans 10 mins Every 30 seconds 1 Clean and Jerk 7 mins to build to moderate weight * WOD 12 Min AMRAP 5 TTB 10 DB Snatch 20 Double Unders @25/1kg * PEAK 5 Rounds not for time Max effort Strict Pull-ups Max effort DB Bench Press (30/20) Max effort strict ring dips
Strength Ring Dip 50 Ring Dips for Time * WOD For Time (18min Cap) Row 900m 42 Wall Balls 21 Swings Row 600m 30 Wall Balls 15 Swings Row 300m 18 Wall Balls 9 Swings @32/24kg @20/14lbs * PEAK Gymnastics Conditioning 8 Strict Deficit HSPU rest 1 min 6 Strict Deficit HSPU rest :45 6…
Strength Lunges 5×7 R+L Step Back Lunges @60% of 1rm Back Squat 000,300,600,900,1200 * WOD For Time (12-14 min cap) 400m Run 21 Deadlift 21 HSPU 400m Run 15 Deadlift 15 HSPU 400m Run 9 Deadlift 9 HSPU @100/7kg * PEAK For Time: 300 DU 2K Row 100 steps overhead plate walking lunge (20/10)
Strength Snatch 10×1 1= 2 Power Snatch + 1 OHS @65% of 1rm 000,130,300,430,600,730,1000,123 0,1400,1530 * WOD 7 Min AMRAP 9 Hang Power Snatch 6 Bar Facing burpees @42.5/30kg * PEAK 4 sets of: 5 Weighted Strict C2B 5 Kipping C2B 5 Bar Muscle Ups Rest as needed between sets *The goal is to complete…
Strength Strict Pull 4×3 Weighted Pull Ups (Heavy) 2×6 Weighted Pull Ups (Light) 000,200,400,600,800,1000 * WOD 20 Min AMRAP 33 Push Ups 22 Pull Ups 11 Plate Box Step Ups (11L + 11R) @20/10kg @24/20′ * PEAK Back Squat 7×4@80% of 1RM Rest as needed inbetween
Strength Front Squat 3×3 @75-80% of 1rm 2×7 @65% of 1rm 000,230,500,730,1000 * WOD For Time 15-12-9-6-3 Back Squats C2B Pull Ups @60/42.5kg * PEAK 4 Rounds 7 Unbroken clean and jerks (70/45) 7 Muscle ups REST 90 seconds
Strength Cleans 6 Rounds 1 Power Clean 2 Front Squats 1 Jerk 000,200,400,600,800,1000 7 Mins to build to working weight * WOD 7 AMRAP (For reps) 600m Med Ball Run ME Wall Balls Remainder of time @20/14lbs * PEAK 20min EMOM 1: max Cal Bike 2: REST *SCORE: MAX CALS