WOD 5rft (CAP 30min) Run 400m Row 300m/ 30 Bent Over Rows 20/15kg 75 DU’s * Movement Bodyweight Push 5 Strict HSPU 9 Min EMOM (Deficit if possible, Depending on athlete) * PEAK 16min EMOM 1min: Max calorie Bike 1min: Rest Or 6x400m Row 2min Rest
Strength Back Squat 5×3 @82.5% 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 2 Minute AMRAP 5 Hang PC 60/42.5kg 5 T2B 3 Minute AMRAP 5 Hang PC 60/42.5kg 5 T2B 5 Box Jump Overs 24/20′ 4 Minute AMRAP 5 Hang PC 60/42.5kg 5 T2B 5 Box Jump Overs 24/20′ 5 Bar Muscle Ups *Rest 1min…
WOD 20Min AMRAP 5 Bodyweight Squat Cleans 200m Run * Midline/Core Tabata TTB Tabata Prone Holds * PEAK Deadlift 4×5@75% of 1RM 4×2@85% of 1RM * Accessory Work 5 x 14 Single Leg Romainian KB Deadlift (7 each leg) 5 x 14 GHD Back Extension 5 x Max Effort Hanging L-Sit Hold
Strength Barbell Cycling 7×1 @80% 1 Hang Squat Snatch + 2 OHS 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD 4rft (CAP 15min) 15 Push Jerk 50/35kg 20 Deadlift 50/35kg 2 Rope Climb * PEAK 5 Rounds for time: 20 Calorie Bike or Row 6 Muscle Ups Rest 2min
Mobility 10 Mins * WOD In Pairs: 35 Min AMRAP 12 KB Swings 24/16kg 11 Box Jumps 24/20′ 10 MB Cleans 20/14lbs *Swap Partners each round. * While partner 1 does work Partner 2 has to complete” 15 Sit Ups” before they can start their round.
Strength Barbell Cycling Build to 1RM for Complex (20 Mins) 6 Push Press + 4 Push Jerks + 2 Split Jerks * WOD 12 Min AMRAP 17 KB Swings Heavy 11 HR Burpees 21 Air Squats * PEAK 5 Rounds for time 7 Hang Power Cleans 70/40kg 7 Front Squats 70/40kg 7 Thrusters 70/40kg 14…
Strength Deadlift Build to Heavy Double 10-8-6-4-2-2 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD 2rft (CAP 15min) 75 DU 30 Cal Row/ 400m Run 9 Complex 60/35kg 15m Handstand Walk *Scale HSW to 15 Shoulder Taps* Complex= 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Split Jerk * PEAK…
Strength Barbell Row 5×5 @50/35kg Sets on Clock 0:00, 1:30, 3:00, 4:30, 6:00 * WOD 7rft (CAP 21min) Run 400m 5 Squat Snatch 65/47.5kg 5 OHS 65/47.5kg * PEAK For time: 30 Cal Row 20 Burpees 10 Muscle ups 20 Burpees 30 Cal Row
Strength Back Squat 4×5 @77.5% 1×5 @85% Sets on Clock 0:00, 2:30, 5:00, 7:30, 11:00 * WOD Crossfit Games 12.3 18 min AMRAP 15 Box Jumps 24/20′ 12 Push Press 50/35kg 9 T2B * PEAK Active recovery 1: Romwod 2: 15min light Row/Airdyne/Walk 3: Swim
Gym Closed on Monday for Classes, If coaches are training, they will post on group page!!! * Barbell Cycling Build to 1RM (15 Mins) 4 Deadlift 3 Hang Power Clean 2 STOH * WOD For Time (CAP 7min) 30 Clusters 60/42.5kg * PEAK Deadlift 7 x 4 @ 85% of 1RM (week 1) Then 2…