Strength 5 X 5 Strict weighted pull ups @ 50% 1RM 0:00 2:00 4:00 6:00 8:00 WOD For Time (20min time cap) 200 DUs /400 skips 1K Row 1K Run 80 to 100 cal Bike (max 5 Mins) ROMWOD Peak Snatch (2 Second pause at knee) 4 x 2 @ 60% – 70% Snatch (NO…
Strength Bench Press 8×2 @ 80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 *focus on tempo 3 down 1 up Immediately into 8 standing wall ball throws (no squat) WOD 12 min AMRAP 12/8 Cal Bike/row 18 Wall Balls 36 Double Unders @20/14 Lbs Peak Front Squat 3-3-3-3-3-3 70% + *Controlled down…
Strength EMOM 11 mins 2 Power snatch + 1 OHS @75% of 1rm snatch WOD 12 min time cap 21-15-9 Thrusters @70/47.5 Kg Burpees Over the Bar Peak 7min AMRAP 12 DB front rack lunges 22.5/15 Kg 8 Toes to bar 4 Bar muscle ups
Midline/Core Accumulate 50 Med Ball SU in Tabata Format Alternate 20s Plank Hold WOD 18 Min AMRAP 30 Double Unders/ 60 Skips 20 KB Snatch (10R+10L)@24/16 kg 10 HR Push Ups * Peak Deadlifts 5×5 deadlift @75% – 80% of 1RM
Strength Overhead Squat 5×8 @67.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 Super set with 10 wall balls WOD Run 200 m 10 box jumps 50 DUs 10 pull ups 20 lunges 15 min AMRAP * Peak 14min AMRAP 60 DB Snatches (22.5/15) (50/30) 50 Double unders 40 Toes to bar 30 Burpee box jump…
Barbell Cycling 9 mins To Find 5 rep TNG power clean WOD 20 wall balls 10 hang power cleans 20 wall balls 10 hang power cleans 20 wall balls 10 Hang power cleans 20 wall balls 10 hang power cleans 20 wall balls 10 hang power cleans @60/42.5 Kg Peak Strength Circuit 4 x 8…
Strength Muscle Up 5×3 Dead hang bar muscle up/pull up/ ring Row 0:00, 2:00, 4:00, 6:00, 8:00 (Dead Hang = complete muscle up, must stop still and hang for 3 seconds before next rep) WOD 15 Min AMRAP 12 Box Jumps @ 30/24 inches 10m HS Walk/ 20 shoulder Taps 1 Legless Rope Climb/ 4 Rope…
Hero WOD “WHITTEN” 5 RFT (35 min time cap) 22 Kettle bell swings 22 Box jumps run 400m 22 Burpees 22 wall Balls
Strength Deadlift 5×3 @75% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00 *Immediately into 5 High box jumps (Note: take time stepping from the box, emphasis on power and quality of jump) WOD 15 Min AMRAP 4 Deadlifts 8 TTB 12 HSPU @80/52.5 Kg Peak Mobility *Target the lower back as there has been a lot…
Strength 5 rounds 1 min ME power snatch 1 min rest RX 42.5/30 Kg *Minimum sets of 5 otherwise reps are not counted WOD 9 min AMRAP 9 Overhead Squats 3 Rope Climbs @52.5/35 Kg Peak Skill work 12min EMOM 1: 10m Handstand Walk 2: 10 Unbroken toes to bar 3: 10 Unbroken handstand push…