Plyometrics 5×2 High box jumps Immediately into 4 ME broad jumps *Resting 1 min between sets WOD For Time (24 min cap) In Pairs 100 Cal Bike or row 100 GHD/Ab mat Sit Ups 100 Burpees to Target 1K Run Peak Today’s BASE session is high volume. Get that done then then: 20min Flush on…
Strength Deadlift 5×3 @85% of 3rm 000,200,400,600,800 WOD For time (7-9 min cap) 10-20-30 Ring Dips Power Cleans @60/42.5 ROMWOD Peak Front Squat 5×3 @75% of 1RM Front Squat *3 second pause in bottom position
Strength 5×5 Strict DB press, immediately into 10 HSPU 000,230,500,730,100 *Kipping HSPU WOD 15 Min AMRAP 9 Push Press 6 Front Squats 3 Burpee Bar Muscle Ups @60/40 Peak Push Press 5×3@ 85% of 1RM Strict Press Inbetween Sets 10 DB Bent over each side (30/22.5) REST AS NEEDED INBETWEEN
Strength 5 Hang Power Cleans EMOM 10 mins *No prescribed weight Reps should be unbroken WOD 14 min AMRAP 55 Power Snatch 55 Wall Balls 55 Cal Row 55 Toes To Bar @35/25 @ 20/14 Peak Each for time: 30 Calorie Bike 75 Double unders 30 Ring Dips REST 2:00 25 Calorie Bike 75 Double…
Partner WOD 7 mins cut off Fran plus run 400m Rest 3 mins 7 mins cut off Grace plus run 400m Rest 3 mins 12 min cut off Karen plus 100 cals bike/ row one work one rest except for the run
Strength Tempo Deadlift 10×2 @65% of 3rm 000, 130, 300, 430, 600, 730, 900, 1030, 1200, 1330 Tempo = 4 seconds up, 1 second down * WOD For Time (14 min Cap) 400m Farmers Carry @24/16 100 Wall Balls @20/14 * Peak 4 X 4min AMRAP / REST 2:00 16/13 Calorie Row 16 Chest to Bar pull-ups…
Plyometrics 10 min EMOM 10×2 Standing jumps Immediately into 2 Broad Jumps * WOD 20 Min AMRAP 7 Front Rack Lunge 9 C2B Pull Ups 11 Bar Facing Burpees @60/42.5 KG * Peak Every 90 Seconds for 12min @ 70% of 1RM clean and jerk 1 Squat clean + 1 Hang squat clean + 1…
Strength Back Squat 5×7 @75% of 1rm 000, 230, 500, 730, 1000 WOD 12 min AMRAP 15 Hang Power Cleans @ 35/50 kg 30 Ab Mat Sit Ups 75 DU * Peak Push Press 5×4 @ 82.5% of 1RM Strict Press Inbetween Sets 10 DB Bent over each side (30/22.5) REST AS NEEDED IN BETWEEN
Strength Deadlift 7×3 @75% of 3rm 000, 200, 400, 600, 800, 1000,1200 WOD For Time (9 min cap) 40 Overhead squats 5 Rope Climbs 30 Calorie Row @35/25 (75/55) Core 3 rounds of 20 med ball Russian twist 10 med ball sit ups 10 T2B rest 1 min Peak 30 Calorie Bike 20 Handstand pushups…
Core Toes To Bar 5×3 Strict TTB into 8 Kipping TTB *Resting 2 mins between each set WOD For Time (12-15 min cap) 3 Rounds 400m Run 12 Bench (or floor) Press 8 Strict Pull Ups @60/42.5 Peak Front Squat 5×4 @70% of 1RM Fron Squat *3 second pause in bottom position