Friday 18 October 2019

Midline/Core 3×15 V-ups + 45 Second Plank Rest 90 seconds between sets * WOD 15min Amrap 20/14 Cal Row 200m Run 6 Bar Muscle Up 200m Run Each 200m Run = 1 rep * PEAK SKILL/STRENGTH (15-20min) 4 Rounds 15/10cal air Bike 6 Burpee box jumps 5 Muscle ups (Scale to Bar MU or 10…

Friday 11 October 2019

Strength Back Squat 6×4 @70-75% of 1rm 000,230,500,730,1000 * WOD 13 min AMRAP 35 SGL Arm DB Hang Snatch 35 Box Jumps 35 SGL Arm DB STOH 35 Cal Row @25/15kg @24/20′ * PEAK Strict press 5×5@80% of 1RM 3 Rounds for time 4 rope climbs 7 Shoulder to overhead 80/50kg 10m Front rack walking…

Wednesday 9 October 2019

Strength Ring Dip 5×5 Weighted Dips Scale to Weighted Push Ups Resting 230 between sets *Stay same weight throughout * WOD For Time (12-15 min cap) 2 Rounds 64 Wall Balls 5 Deadlift 32 HSPU 5 Deadlift @120/80kg * PEAK Active recovery 1: Romwod 2: 15min light row/airdyne 3: Swim *Choose one

Monday 7 October 2019

Strength Clean 7×1 @75% of 1rm 1 Power Clean + 2 Front Squats + 1 Jerk 000,230,500,730,1000,1230,1500 * WOD For Time (7-9 min cap) 3 Rounds 30 Hand Release Push Ups 21m Single Arm OH Lunge @25/15kg * PEAK Front squat 6×2 80% of 1RM Bent over rows 5×5@Heavy weight