Monday 15 October 2018

PLYOMETRICS 5×6 Single leg box jumps + 1 Broad Jump (3R+3L) Resting 1 minute between rounds WOD  For Total Weight Moved 5 Rounds Every 3 minutes 18/14 Cal Row 12m HS Walk 3 Clean and Jerk *Rest remainder of 3 minutes *No prescribed weight PEAK Overhead squats 5 x 2min EMOM 20 Box jump overs…

Friday 12 October 2018

STRENGTH Deadlift 7×3 @85% of 3rm 000,200,400,600,800,1000,1200 WOD For Time (12-15 min cap) 10-9-8-7-6-5-4-3-2-1 Hand Release Push Ups TTB After each round 12m DBL DB Front Rack Lunge @22.5/15 PEAK Death by hang power cleans Minute 1: 2 Hang Power Cleans Minute 2: 4 Hang Power Cleans Minute 3: 6 Hang Power Cleans And so…

Thursday 11 October 2018

STRENGTH Front Squat 5×2 @85% of 1rm 3×1 @90% of 1rm 000,200,400,600,800,1000, 1200,1400 WOD For Time (7 min cap) 30 Clusters (Squat Clean Thruster) @60/42.5 CORE WORK  Tabata hollow hold and plank then 3 rounds 10 T2B immediately into 15 ab mat sit ups every 2 mins PEAK  Gymnastics volume 10min EMOM Strict Ring dip

Tuesday 9 October 2018

STRENGTH Push Press 7×3 @70% of 1rm Jerk 000,200,400,600,800,1000,1200 WOD 12 Min AMRAP 200m Run 8 KB Swings 16 Wall Balls 8 KB Swings @32/24 PEAK Handstand walking Pick a distance between 5-20m then complete this distance every 2min for 5 rounds. *The goal is to complete the chosen distanance in 1min and have at…

Monday 8 October 2018

STRENGTH Step Back Lunges 5×8 @60% of 1rm Front Squat 000,230,500,730,1000 WOD For Time (7 min cap) 30 Pull Ups 20 Hang Squat Cleans 150 Double Unders @60/42.5 CARDIO Complete the following in any order 400m 400m row 1000m bike PEAK  Running 10min POSE running drills: https://www.youtube.com/ watch?v=9R-3UT1Vd9o then: 10 x 200m for quality not…

Friday 5 October 2018

CORE EMOM 10 mins 20 Second Hanging L-sit Rest remainder of minute WOD For Time (18 min cap) 5 Rounds 7 C2B Pull Ups 10 STOH 400m Run @60/42.5 PEAK Gymnastics volume 10min EMOM Pistol squats Pick a number that is challenging to get through in 20sec when you’re fresh and maintain that rep scheme.…