STRENGTH Bench Press 5×2 @85-90% 2×10 @60% 000,200,400,600,800,1000,1200 WOD For Time (15 min cap) 3RFT 10 DBL DB Burpee Box step overs @25/15 20 AB mat sit ups 30 D/Us PEAK 2 Sets of 3 intervals of 6min Work: 3min Recovery , rest 8min between sets Interval 1: 6min AMRAP 2 Ring Muscle ups 4…
STRENGTH HSPU 5×5 Strict HSPU Immediately into 10 DB Push Press 000,200,400,600,800 *No prescribed weight for DB PP WOD For Time (15 min cap) 2 Rounds 30 Alternating Pistol Squats 30 Hang Power Cleans @52.5/35 20 Box Jumps (24/20) 20 C2B Pull Ups PEAK Back Squat 5×5@80-85% of 1RM
STRENGTH Snatch 7×1 Hang Snatch + 2 OHS @75% of 1rm 000,130,300,430,600,730,900 WOD 12 Min AMRAP 200m Run 18 DB Snatch 1 Legless Rope Climb @22.5/15 PEAK 30min EMOM 1) Ski or Row for calories 2) Assault Bike for Calories 3) Rest (Nasal breathing only while resting)
WOD 25 Min AMRAP 32 Double Unders 9 DBL DB Push Press 12 DBL DB Front Rack Lunge 9 Hand Release Push Ups 12/9 Cal Row @25/15 (55/35) ROMWOD PEAK Back Squat 5×2@87.5-92.5% of 1RM
STRENGTH Front Squat 5×5 @75% of 1rm 000,230,500,730,1000 WOD For Time (12 min cap) 30 Burpees to Target 6 Rope Climb 20 Buprpee Box Jump 4 Rope Climb 10 Burpee Box Jump Over 2 Rope Climb @(24/20) *Burpee box jump overs, feet do not touch the box (completely over) PEAK Strict Press 5×3@87.5-92.5% of 1RM
STRENGTH Bench Press 3×3 @85% 3×5 @70% 000,200,400,600,800,1000 WOD For Time (7-9 min cap) 9-6-3 Ring Muscle Up 21-15-9 Overhead Squat @60/42.5 PEAK 3 x 10min Conditioning Intervals Modality choices: Run- Row-Ski Erg-C2 Bike-Assault bike Interval 1: 10-min@ steady pace you could maintain for 30-min Interval 2: 10-min@ Fartlek pace (1-min@10min race pace) (1-min@10min steady…
STRENGTH HSPU 5×5 Paused HSPU 000,200,400,600,800 *Complete reps with 3 second pause at lockout *Kipping HSPU WOD 15 Min AMRAP 21 Cal Bike 15 Deadlift 9 TTB @70/47.5 PEAK Every 90 seconds 1 Clean Pull + 1 Clean x 9-12 sets *Start at 65%+ of 1RM CLEAN and increase every 1-2 sets if you’re feeling…
STRENGTH Deadlift 4×3 @75% of 3rm 2×7@60% of 3rm 000,200,400,600,800,1000 WOD PEAK Strict Press 5×3@85-90% of 1RM
STRENGTH Pull Up 5×5 Strict Pull Ups Followed by 5-10 KippingPull Ups Rest 90 seconds between sets WOD For Time (10 min cap) 5 Rounds 12 TTB 10 Burpees to Target PEAK 2 Sets of 3 intervals of 4min Work: 3min Recovery , rest 8min between sets Interval 1: 4min AMRAP 5 Pull-ups 10 Push…
STRENGTH HSPU EMOM 10 mins 3-7 Strict HSPU *Athletes pick a number and work on consistency WOD For Time Nancy 5 Rounds 400m Run 15 Overhead Squats @42.5/30 PEAK Back Squat 5×3@85-90% of 1RM