Strength Back Rack Box Step Ups 5×6 (3R+3L) Box height 20/16′ Score heaviest set Clock: 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 18 Min AMRAP 15 Bar Muscle ups 150 DU 1500m row * PEAK 5 Rounds 25 calorie Row 6 Muscle ups : Scale – 12 chest to bar/ pull-ups Rest 2min *Hit these…
WOD 12 Min AMRAP 10 Bar Facing Burpees 8 SDHP 50/35kg 6 Front Squats 50/35kg * Skill/Gymnastics Strict HSPU / Kipping HSPU 4 Sets of 5-10 Strict HSPU + ME Kipping HSPU Score total reps from 4 sets Rest 3min between sets * PEAK 12min EMOM 2 Squat Cleans (start moderate and increase to a…
WOD 3rft (CAP 18min) 400m run 40 Wall Balls 20/14lbs * Midline Tabata Hollow Rocks Rest 2min Tabata Sit Up * PEAK Back Squats @80% of last weeks 1 rep back squat (only slightly heavier than last weeks sets): 8×3 back squats then@75%: 2×5 w/2 sec pause at bottom 2×4 w/3 sec pause at bottom…
Strength Hang Squat Snatch 7×3 @75-80% of 1RM Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 * WOD For Max Reps 3 Minutes ME Clean and Jerk 65/45kg 2 Minute Rest 3 Minute ME Snatch 45/30kg 2 Minute Rest 3 Minute ME Burpee C2B Pull Ups * PEAK 22min AMRAP 50 Calorie Row 50…
Strength Front Squat (20 rep session) 1×10 @40%. 1×10 @50%, 1×20 @55% The 1×20 is the main working set. Add 2.5-5% from previous week. Sets on Clock: 0:00, 2:30, 5:00 * WOD 15min AMRAP 10 MB Sit Ups 10 Wall Balls 20/14lbs 1 Legless Rope Climb * PEAK Part A Build to max 3 rep…
WOD 20 Min for Max Metres Row/Run 100 Burpee over Rower/Barbell Max metres remaining time * Mobility ROMWOD * PEAK Part A Clean and Jerk Build to Max Clean + Clean and Jerk(drop and re-set) Part B 4 Rounds 25 Calorie Row or 15 Calorie Bike 8 Clean and Jerks 70/45kg Rest 2min *Hit these…
Strength Deadlift 14-12-10-8-6-6 Score heaviest set of 6 Clock: 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD ‘Helen’ 3rft (CAP 15min) 400m Run 21 KB Swings 24/16kg 12 Pull Ups * PEAK Accessory Work 5 x 10 (each side) Single leg dead lift@30% of 1RM Deadlift 5 x 10 Double KB Bent Over Row 24/16kg…
Strength Push Jerk 8×2 @80-85% of 1RM *Off Rack Clock: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30 * WOD 11min AMRAP 30 DU’s 10 Thrusters 50/35kg * PEAK 20min AMRAP 30 Calorie Row 30 KB Snatch 32/24kg 30 Double KB Front Rack Lunges 24/16kg 10 Muscle ups * Split up snatches any way you…
WOD ‘Habanero’ 10 Rounds of 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks Max Bar Hop Burpees in Remaining Time 1 Minute on 1 Minute off. Weight: 60/42.5kg Score = Bar Hop Burpees * Skill/ Gymnastics Triple/DU + Handstand Walk EMOM x10 Odd: 10-20 TU or 30-50 DU Even: 10-15m Handstand…
Mobility 10 Mins * Xmas Party Partner Wod KB Swing 2-20 X 2 Thruster 1-10 X 1 Burpee 2-20 X 2 Wall Ball 1-10 X 1 Box Jump 2-20 X 2 Xmas Jumpers, Santa Suits, Hats, Compulsory