Tuesday 10 December 2019

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)…

Monday 9 December 2019

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…

Friday 6 December 2019

CORE Midline 5×20 V-ups Rest 1 min between sets * WOD 20 Min AMRAP 18 Wall Balls 11 TTB 4 Deadlift @20/14lbs @80/52.5 * PEAK 4 Rounds (5min Work/2min Rest) 3 Front Squats@70%-75% (from floor) 6 DB Squat snatch 35/25 6 Bar MU 15 Heavy wall balls 12 Strict HSPU Max Calorie Bike in remainder…

Tuesday 3 December 2019

Strength Strict Pull Ups EMOM 10 Mins 3-5 Strict C2B Pull Ups * WOD 12 Min AMRAP 17.2 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to bars and bar muscle-ups every 2 rounds.…

Monday 2 December 2019

Strength Snatch 8x Complex 1 Power Snatch 1 Hang Squat Snatch 000,130,300,430,600,730,900,1030 * WOD 8 Min AMRAP 3 Overhead Squats 3 Bar Facing Burpees 43 Double Unders 6 Overhead Squats 6 Bar Facing Burpees 43 Double Unders 9 Overhead Squats 9 Bar Facing Burpees 43 Double Unders etc @52.5/35 (115/75) *Score= reps of Burpees and…

Friday 29 November 2019

Strength Push Press 7×2 @75% of 1rm 000,200,400,600,800,1000,1200 *Pausing 2 seconds in dipped position * WOD 7 Min AMRAP 16 DB Snatch 3 Bar MU @22.5/1kg * PEAK Bergeron Beep Test: EMOM for as long as possible 7 Thrusters 35/25kg 7 Pullups 7 Burpees Skill 12min EMOM 1: 10m Handstand walk + 10 pistols 2:…