WOD Partner workout 42-36-30-24-18-12-6 Squat Cleans 50/35Kg Double Unders Deadlifts 50/35Kg Box Jumps Push ups Begin each round with a 200m run One work one Rest run must be done together Finish with a 1km Row 30 minute time cap
Strength Turkish get up 1-1-1-1-1 in 15min, work to a heavy single for the day. Single = R+L * Tabata/ Skill Handstand free standing HS Hold *scale to tabata wall hold * WOD 15 min ARMAP 200m Run 30 Pistol Squats 15 Ring Dips Peak Deadlfit 5×5 deadlfit (Deficit deadlift – Stand on 20kg Plates)…
Strength EMOM x 4 rounds @DT Weight Minute 1: 8x DL Minute 2: 8x HPC Minute 3: 8x STOH = 1 round *This is a 12min workout * WOD 12 min ARMAP 20 KB Snatch 20 Med Ball Sit Ups 14/20 Lbs 60 Double Unders Weight: 24/16kg Peak 5 Rounds not for time Max effort…
Strenght Front Squat 3×2 @ 87.5% 2×1 @ 90% 2×5 @75% 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD EMOM 9mins (11min with rest) 20 Wall Balls 1 min rest after rounds 3 and 6 Score is total number of wall balls completed over 9 mins work *180 maximum score available * Peak Helen…
WOD Every 2 mins x6 rounds 10 Power Snatch 10 OHS ME Burpees over the bar Weight: @40/30 Kg 1 min rest between rounds *Score is total number of burpees * ROMWOD * Peak 4 Rounds for time 5 muscle ups (Scale reps if needed) 400m Run 5 muscle ups (Scale reps if needed) 400m Row
Strenght Seated Double KB OH Press 6×5 16/24 Kg 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 * WOD For Time (12 min cap) 10-8-6-4-2 Strict HSPU * Do 15 Box Jump Overs 24’/20’ before eachset of HSPU * Peak 4 sets of: 4 Weighted Strict C2B 4 Kipping C2B 4 Bar Muscle Ups rest as needed…
Partner WOD 15 Min Amrap 12 T2B Partner 1 12 Box Jumps Partner 2 12 Push ups Partner 1 6 Burpees Partner 2 Run 200 Partner 1 one work one rest partner 2 can not start T2B until Partner 1 tags back from the run Rest 5 mins Then 16 min EMOM 8 Deadlift 6…
Strength Pause Front Squat 5×3 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 Superset with Double KB Romanian DL 5×5 (Pause at bottom for 2 seconds) WOD For Time (CAP 10min) 120 DU Buy In 3 rounds of 12 Front Rack Lunges 80/52.5 Kg 18 C2B Pull Ups 60 DU Buy Out * PEAK Deadlift…
CORE 5×20 second hanging L sit 5×20 second plank Alternate movements rest as needed WOD 18min AMRAP 400m Row/Run 21-15-9 Wall Balls 9/6 KB Swings 24/16 * PEAK Ascending Ladder for 7 Minutes: 1 Power Snatch 60/42.5, 30 DU 2 Power Snatch 60/42.5, 30 DU 3 Power Snatch 60/42.5, 30 DU
Barbell Cylcing 4 DL + 3 HPC + 2 STOH @ 75% of 1rm C+J 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Must all be unbroken * WOD 15min AMRAP 40 TTB 30 OHS 60/42.5 20 Box Jumps 70/60 10 Burpee Muscle Ups * PEAK Clean pulls 3×4@107% of 1RM Accssory Work 4 x 8 Kettle…