Olympic Lifting Snatch 9x 3 TNG Power Snatch @70% of 1rm 000,130,300,430,600,730,900,1030,1200 * WOD 7 Min AMRAP 3-6-9-12 etc Squat Snatch 7 C2B Pull ups @42.5/30kg *Score= total snatches * Peak Deadlift 5×4@80% of 1RM (Control down and reset – not touch and go) 10-9-8-7-6-5-4-3-2-1 Hang Squat clean 80/60kg *200m Row after each round
Gymnastics TTB EMOM 10 mins Min 1- 50 DU Min 2- 5-10 T2B *Score = total volume of TTB * WOD 20 Min AMRAP 5 HSPU 12 Hang DB Snatch (6R+6L) 15/12 Cal Row @22.5/15 * PEAK Ascending Ladder for 7 Minutes: 2 Power Clean 60/42.5 7 Burpees 4 Power Clean 60/42.5 7 Burpees 6…
Strength Front Squat 4×7 @65% of 1rm 000,300,600,900 * WOD For Time (12-14 min cap) 21-18-15-12 Wall Balls @20/14lbs 200m Run after each set of wall balls * PEAK Clean pulls 3×4@107% of 1RM Accessory Work 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16) 4 x Max effort strict ring dip
Strength Cleans 12 Rounds 3 Hang Power Clean and Jerks Rest 45 Seconds between efforts @70/47.5kg * WOD AMRAP for reps 5 rounds :30 ME Box Jump Over Overs@24/20′ :30 Rest :30 ME Push Press @42.5/30kg 1 min rest * PEAK 3 Rounds for time: 50 Calorie Row 25 Calorie Assault Bike (if you don’t…
Strength Ring Dip 2 sets ME Strict Ring Dips Rest 2 mins between efforts Rest additional 3 mins 2 Sets ME Kipping Rest 2 mins between efforts * WOD For Time 2 Rounds 100 Air Squats 50 KB Swings @24/16kg 25 Pull Ups * PEAK Strict Press 5×5@77.5% (heavier than last week) Snatch 9min EMOM…
Strength Lunges 5×8 Step Back Lunges @55% of 1rm Back Squat 000,300,600,900,1200 * WOD For Time (15 min cap) 10 Rounds 200m Run 1 Legless Rope Climb * PEAK 7min AMRAP Max snatches at 70/45kg EMOM: 7 bar facing burpees *Start with 7 burpees
Strength Snatch 12 min EMOM 1 Full Snatch + 1 Overhead Squat 7 mins to build to weight * WOD 7 Min AMRAP 14 Pistol Squats 9 Power Snatch @35/25kg * PEAK 5 Rounds 2min on/ 1min off 200m Run 8 Burpee box jump overs Max muscle ups in remainder of time NOTE: Ring or…
Core 4×20 Hollow Tucks Rest 90 seconds between efforts * WOD 20 Min AMRAP 5 TTB 10 Box Jumps 15 Push Press @24/20′ @20/15kg * PEAK Back Squat 5×5@75% (heavier than last week)
Strength Front Squat 20 Mins to build to 1rm * WOD For Time (15 min cap) 150 Burpees to target Every 15 Reps Athlete must complete 3 Bar Muscle Up/ 9 Pull Ups * PEAK Strict Press 5×5@75% (heavier than last week) Accessory Work 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16)…
Strength Cleans 5 Rounds 12 Deadlift Rest 20 Seconds 9 Hang Power Cleans Rest 20 Seconds 6 STOH Rest 2 mins @70/47.5kg * WOD For Time (14-17 min cap) 3 Rounds 300m Row 30 Wall Balls20/14lbs 90 DU * PEAK Rowing intervals 1km Row Rest 3min 1km Row (faster than previous) Rest 3min 1km Row…