Strength Push Press 5×2 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 5 push ups to a plate Athletes will do a push up and explode onto 2 plates set up either side of their hands) WOD 12 min AMRAP 10 Hang Power Cleans 10 STOH 10 Bar Hop Burpees @52.5/35 Peak 10…
Strength EMOM 8 5 Front squats from the ground @65% of 1rm front squat WOD 3 Rounds For Time (12-15 min cap) 18 KB Snatch (9R+9L) 9 HSPU 6 Burpee Bar Muscle Up @24/16 Peak Accumulate 150 Cal Row 1: Max effort Cal Row 2: 15 Wall-balls *You will work on accumulating 150 cals on…
Strength 5 x 5 strict pull up + 2 bar muscle up 0:00, 2:00, 4:00, 6:00, 10:00 WOD 20 Min AMRAP 20 Box Jumps (24/20) 15 Push Ups 10 TTB Peak Assault Bike 10 Rounds / Every 90 Seconds 15 Cal Bike *Max effort
Strength Odd Object Work in Pairs 3 rounds 40 m Sled Pull push @ 40/20 kg 40m Single Arm OH Plate Carry @ 20/15 kg 40m Farmers Walk @ 48/32 kg 40m Front Rack Carry @ 70% of 1rm back squat 1 min Loaded Barbell Holds @ 70% of 1rm back squat WOD DT 5 rounds for time 12…
Strength 5 X 5 Strict weighted pull ups @ 50% 1RM 0:00 2:00 4:00 6:00 8:00 WOD For Time (20min time cap) 200 DUs /400 skips 1K Row 1K Run 80 to 100 cal Bike (max 5 Mins) ROMWOD Peak Snatch (2 Second pause at knee) 4 x 2 @ 60% – 70% Snatch (NO…
Strength Bench Press 8×2 @ 80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 *focus on tempo 3 down 1 up Immediately into 8 standing wall ball throws (no squat) WOD 12 min AMRAP 12/8 Cal Bike/row 18 Wall Balls 36 Double Unders @20/14 Lbs Peak Front Squat 3-3-3-3-3-3 70% + *Controlled down…
Strength EMOM 11 mins 2 Power snatch + 1 OHS @75% of 1rm snatch WOD 12 min time cap 21-15-9 Thrusters @70/47.5 Kg Burpees Over the Bar Peak 7min AMRAP 12 DB front rack lunges 22.5/15 Kg 8 Toes to bar 4 Bar muscle ups
Midline/Core Accumulate 50 Med Ball SU in Tabata Format Alternate 20s Plank Hold WOD 18 Min AMRAP 30 Double Unders/ 60 Skips 20 KB Snatch (10R+10L)@24/16 kg 10 HR Push Ups * Peak Deadlifts 5×5 deadlift @75% – 80% of 1RM
Strength Overhead Squat 5×8 @67.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 Super set with 10 wall balls WOD Run 200 m 10 box jumps 50 DUs 10 pull ups 20 lunges 15 min AMRAP * Peak 14min AMRAP 60 DB Snatches (22.5/15) (50/30) 50 Double unders 40 Toes to bar 30 Burpee box jump…
Barbell Cycling 9 mins To Find 5 rep TNG power clean WOD 20 wall balls 10 hang power cleans 20 wall balls 10 hang power cleans 20 wall balls 10 Hang power cleans 20 wall balls 10 hang power cleans 20 wall balls 10 hang power cleans @60/42.5 Kg Peak Strength Circuit 4 x 8…