Partner WOD (35 min time cap) 20 burpees 40 squat cleans 50/35 Kg 60 push ups 80 sit ups 10 X 100m sprints (Rd 1) 20 Burpees 40 Thrusters 50/35 Kg 60 pull ups 80 American KB swings 10 X 10 Cal Bike (Rd 2) 20 Burpees 40 Power cleans 50/35 Kg 60 T2B 80 Lunges 10…
CORE Midline Accumulate 3 minutes Hanging L-sit Rest as needed between efforts WOD For Reps Habanero 10 Rounds 1 min on 1 min off 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks ME lateral burpees over bar remainder of time @60/42.5 KG PEAK Bench Press 5-5-5-5-5 Warm up to a challanging…
STRENGTH Back Squat 6×4 @80% of 1rm 000,230,500,730,1000,1230 WOD 12 Min AMRAP 15 Pull Ups 12 Push Ups 9DBL DB Box Step Overs @22.5/15 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 20min I’ts a big week…
STRENGTH Deadlift (Test) 20 Mins to find 3rm WOD 8 Min AMRAP 16 Wall Balls 12 KB Swings 30m Shuttle run @9/6 @32/24 *Shuttle in 6m blocks PEAK 5 Rounds for time 400m Row 10 Hang Power Cleans 10 Push press Weight: 60/42.5
STRENGTH Handstand Push Up 6x ME 30 Seconds on, 90 seconds of WOD 5 Rounds (13-16 min cap) 15 TTB 18m Regioanls Standard DBL DB Lunge 64 Double Unders @22.5/15KG PEAK Bench Press 3RM test 8min EMOM 4-8 Ring Muscle ups *Scale with muscle up progression like seated banded muscle up
STRENGTH Barbell Cycling EMOM 10 mins 1 Power Snatch + 1 Full snatch + 1 Overhead Squat *No prescribed weight WOD For Time (12 min cap) 21-15-9 Overhead Squats 3-2-1 Legless Rope Climbs @52.5/35 Kg row/run 1000m or bike 2500m PEAK Angie 100 pull ups 100 push ups 100 sit ups 100 Squats For time,…
STRENGTH Ring DIp 7×3 Weighted Dips 000,130,300,430,600,730,900 *Look to increase weight each set WOD For Reps 0-4 mins: 30 Strict HSPU 4-8 mins: 800m Row 8-12 mins: 40 Burpees to Target 12-16: AMRAP Squat Cleans @60/42.5 Kg *Score will be total number of Squat Cleans PEAK Midline / Shoulder work 5 rounds 20 sec L-sit…
STRENGTH Bench Press 7×3 @80% of 1rm 000,200,400,600,800,1000,1200 WOD 12 Min AMRAP 7 Overhead Squats 1 Legless Rope Climb 100m Run @52.5/35 Kg PEAK Back Squat 15 – 15 – 15 *Rest as needed between sets. *Do all 3 sets at the 15RM you established on the 26th of October
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 (9 min cap) 5 Rounds 9 Hang Power Snatch 18 Wall Balls @42.5/30 (95/75) PEAK Pull up & Toes to bar tests Death by pull ups, going every 30sec Rest 5min Death by…
CORE Midline 5×5 Strict TTB Immediately into 1 minute plank hold WOD For Time (16 min cap) 120 DU 30 Alt DB Snatch 5 Burpee Bar Muscle Ups 20m SGL Arm OH DB Lunge (R) 5 Burpee Bar Muscle Ups 20m SGL ARM OH DB Lunge (L) 5 Burpee Bar Muscle Ups 30 Alt DB…