Wednesday 19 June 2019

Strength Deadlift 20 mins find 3rm * WOD For Time (7-9 min cap) 15 Power Cleans 30 Bar Facing Burpees 15 Squat Cleans @70/47.kg * PEAK Gymnastics Skill Work 4 Rounds 5 toes to bar 5 chest to bar-pull-ups 5 Bar Muscle ups Try and do all 15 reps unbroken *Rest as needed between rounds…

Tuesday 18 June 2019

Strength/ Gymnastics Handstand Push Up 3x ME Strict HSPU + 12-15 DBL DB Push Press Rest 3 mins between sets * WOD 18 Min AMRAP In Pairs 30 GHD sit ups 50 Wall Balls 400m Run *Break up GHD’s and Wall Balls however, both run *Ball MUST NOT touch the ground throughout 18 mins *…

Monday 17 June 2019

Strength Back Squat 4×4 @80% of 1rm 1×10 @55% of 1rm 000,300,600,900,1200 * WOD 12 Min AMRAP 50 Double Unders 18 Pull Ups 9 Single Arm OH DB Lunge  @25/15kg * PEAK Strength Circuit 4 Rounds Strict Press 5×5@75% of 1 RM Max effort KB bent over row (24/16) Max effort Strict Pull-ups Rest as…

Thursday 13 June 2019

Core/Midline Tabata Hollow Hold * WOD For Time (15-18 min cap) 2 Rounds 50/40 Cal Row 50 Med Ball Sit Ups 25 DBL DB Box Step Overs 25 Ring Dips @20/14lbs @22.5/15kg * PEAK Active recovery 20min EMOM Bike or row 1min: Work 60%-70% 1min: Rest (slow) and ROMWOD

Wednesday 12 June 2019

Strength Strict Press 7×2 @80% of 1rm 000,200,400,600,800,1000,1200 * WOD EMOM 15 mins 3 Hang Power Clean and Jerk *No prescribed weight Score = total weight moved eg: 15×3=45, 45×100=4500kg * PEAK Interval Weight Training Day 3 Rounds 8 Power Snatches 50/35kg – unbroken 12 Chest to bar pull-ups 2min Max cal Row 3 Rounds…

Tuesday 11 June 2019

Strength Tempo Deadlift 10×2 @65% of 3rm 000,130,300,430,600,730,900, 1030,1200,1330 * WOD For Time (9-11 min cap) 21-18-15 Deadlift Push Press 21 Box Jump overs after each round @50/30kg * PEAK Pause Push Press 5×3@80%-85% of 1RM Perform as a pause push press, 1sec pause in front rack. *Rest 2min between sets

Monday 10 June 2019

Gymnasics/Strength Handstand Push Up EMOM 10 Mins 3-8 HSPU * WOD 15 Min AMRAP 200m Run 9 Thrusters 3 Ring Muscle Ups @42.5 /30kg * PEAK Strength Circuit 4 Rounds Strict Press 5×5 @72.5% of 1 RM Max effort KB bent over row 24/16kg Max effort Strict Pull-ups Rest as needed in between Sets

Friday 7 June 2019

Strength Front Squat 5×2 @85% of 1rm 000,230,500,730,1000 * WOD 12 Min AMRAP 8 DBL DB Box Step Overs @25/15kg 12 Burpee Box Jump Overs 18 Wall Balls Rest 30 Seconds between rounds * PEAK OPEN WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3…