Monday 28 January 2019

STRENGTH Back Squat 4×8 @65% of 1rm 000,300,600,900 WOD For Time (10-12 min cap) 4 Rounds 60 Double Unders 15 Deadlifts 5 Bar Muscle Up @ 70/45 PEAK Strict Press 1-1-1-1-1 Find a challanging weigh and maintain that weight for all 5 sets. Sets every 1:30min *Use your 1RM from the 16th of January as…

Thursday 24 January 2019

STRENGTH Strict Press 5×3 000,200,400,600,800 *Increase weight each set WOD 11 Min AMRAP 12/9 Cal Row 9 HSPU 6 Squat Cleans @ 70/45 kg PEAK Interval Workout 3 Rounds Run 400 then do 1 max effort unbroken set of wall balls. Rest 3min between each round Score is total wall balls over the 3 sets.

Tuesday 22 January 2019

CORE TTB 3x ME Rest 2 mins between efforts WOD For Time (15-18min cap) 2 Rounds 25 Hang Power Cleans 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees to Target @42.5/30 PEAK Airbike re-test 100/75cal for time *Feel free to change this number if 100/75 is out of your reach at the…

Monday 21 January 2019

STRENGTH Snatch Every 30 Seconds for 10 mins 1 Power Snatch *No prescribed weight WOD For Time (11 min cap) 30 Box Jumps 50 DB Snatch 70 Wall Balls @24/20 @22.5/15 Kg @20/14 Lbs PEAK Strict Press 3-3-3-3-3 Find a challanging weigh and maintain that weight for all 5 sets. Sets every 2:00min

Friday 18 January 2019

STRENGTH Front Squat 3×3 @85% of 1rm 1×10 @60% of 1rm 000,230,500,730,1000 WOD 15 Min AMRAP ME Ring MU 400m Run *Every drop run 400m *Score= Total Ring MU PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for…

Wednesday 16 January 2018

STRENGTH Bench Press 5×3 @80% of 1rm 000,200,400,600,800 WOD DT (Test) 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.5 Kg PEAK Strict Press 1RM Take 10min to establish your initial strict press 1rm Then: 5-5-5-5-5 Find a challanging weigh and maintain that weight for all 5 sets. Sets every 2:30min