Strength Handstand Push Up 5×3 Strict HSPU into 7 Kipping HSPU 000, 200,400,600,800 WOD For Time (14-17 min cap) 10 Rounds 30 Double Unders 3 Full Snatch @60/42.5 Peak 5 Rounds 1min Bike @500watts/350watts 1min Max muscle ups REST 2MIN
Strength Deadlift (Test) 20 Mins find 3rm WOD For Time (12 min cap) 4 Rounds 16 DBL DB FR Lunge 12 TTB 9 Cal Row @22.5/15 Peak Interval Work Every 3min for 5 Rounds 15/12 Calorie Bike 15/12 Ring Dips Every 2min For 5 Rounds 10/8 Calorie Bike 5 Thrusters (60/40) (135/90) Every 1min for…
Team WOD For Time (in a Team of Three) Kettlebell Swings 24/16 Box Jumps (24/20 in) Toes to Bar Air Squats Push-Ups Burpees Pull-ups Sit-Ups Thrusters Double-Unders Wall Balls (20/14 lbs Push Press 40/25 kg Row /Bike Each team must complete 100 reps of each exercise
Strength Deadlift 4×3 @65% 3×7 @50% 000,200,400,600,800,1000,1200 WOD 15 mins Every 3 mins 30/25 Calorie bike 7 Burpees to Target * Score = total accumulated working time Peak 4 Rounds for time 50 Double unders 20 Handstand push ups 50 Double unders 10 Bar muscle ups REST 2-3min
Core Toes to bar EMOM 10 mins Reps between 6-12 *Athletes select number of reps and hit consistently WOD ”Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wall Balls @60/50 (24/16) @9/6 (20/14) Peak Interval work: 5 Rounds 250m Row 20 Calorie Bike 250m Row REST 1:30
Strength Snatch 7×2 Hang Full Snatch 000,130,300,430,600,730,900 *increasing weight each set start at 60% of 1rm WOD For Time (12-15 min cap) 25 Single Arm OH DB Lunge (R) 7 Ring Muscle Up 30 Calorie Bike or row 7 Ring Muscle Up 25 Single Arm OH DB Lunge (L) @25/15 Peak Push Press 5×2@ 90+%…
Strength Sumo Deadlift 7×3 @70% of 3rm 000,200,400,600,800,1000,1200 After each set complete 6 double KB Bent Over Rows @32/20kg WOD For Time (7-9 min cap) 21-15-9 Shoulder to Overhead 3-2-1 Legless Rope Climb @60/42.5 Peak Interval work 100m Farmers Carry Max effort ring muscle ups REST 3-4min
Strength HSPU EMOM 10 mins Anywhere between 1-6 strict HSPU *Athletes pick a number WOD For Time (15-18 Min Cap) 5 Rounds 18 Cal Row 12 Ring Dips 5 Squat Cleans @60/42.5 Peak Front Squat 4×3 @80% of 1RM Fron Squat *3 second pause in bottom position
Partner Rebound Chipper 1 Mile Run (Switching every 200m) 60 Clean and jerks 60/40Kg 60 Burpees 60 Chest to Bar Pull-ups 30 Snatches 40/25Kg 30 Burpees 30 Toes to bar one work one rest 35 min time cap
Plyometrics 5×2 High box jumps Immediately into 4 ME broad jumps *Resting 1 min between sets WOD For Time (24 min cap) In Pairs 100 Cal Bike or row 100 GHD/Ab mat Sit Ups 100 Burpees to Target 1K Run Peak Today’s BASE session is high volume. Get that done then then: 20min Flush on…