BARBELL CYCLING EMOM 0-4 mins – 2 Power Clean + Jerk1 2 min Rest 6-10 mins- 1 Power Clean and Jerk + 1 Squat Clean + Jerk 2 min rest 12-16 mins 2 Squat Cleans and Jerk Weight increases each change of movement WOD 12 min AMRAP 14 TTB 7 DBL KB Squat Cleans 3…
STRENGTH Handstand Push Up 5×5 Strict Deficit HSPU 000,200,400,600,800 *No prescribed deficit WOD 4×3 Min AMRAP 18/14 Cal Row 3 Rope Climbs ME Overhead Squats @52.5/35 Kg *2 Min rest between rounds PEAK 15min EMOM Min 1: 8-12 T2B Min 2: 8-12 Box jump overs Min 3: 8-12 GHD Hip extensions
STRENGTH Deadlift 2×3 @90% of 3rm 2×5 @80% of 3rm 1×10 @70% of 3rm 000,200,400,600,800 WOD For Time (9 min Cap) 30 Bar Facing Burpees 30 Thrusters *Break workload up however athlete chooses @60/42.5Kg PEAK Midline / Shoukder work 5 rounds 4 TGU (2 per arm) 8 Ring push ups with arm shoot out (4…
STRENGTH Snatch 10×1 @80% of 1rm Every 90 Seconds WOD For Time (15-17 min cap) 7 Rounds 15 Wall Balls 9 Ring Dips 3 Power Snatch @70/47.5 Kg PEAK Back Squat 12 – 12 – 12 *Rest as needed between sets. *Do all 3 sets at the 12RM you established on the 10th of October…
STRENGTH Paused Deadlift 7×2 @70% of 3rm 000,200,400,600,800,1000,1200 *Pausing 2 Seconds at the knee WOD For Time (12 min cap) 3 Rounds 30 GHD Sit Ups 15 Hang Squat Cleans @52.5/35 Kg PEAK Row 5 Rounds: 5 Burpees over rower 15/10cal Row 5 Burpees over rower *Rest 1min between rounds
STRENGTH Ring Dip 5×5 Strict + 5-10 Kipping Rest 10 Seconds between *90 seconds rest between rounds WOD 22 Min AMRAP 600m Run 40m DBL KB Front Rack Carry 20m DBL KB OH Carry 15 TTB @24/16 PEAK Linda For time 10-9-8-7-6-5-4-3-2-1 Deadlift (1 1/2 BW) Bench press (BW) Clean (3/4 BW)
Barbell Cycling EMOM 10 mins 3 Power Snatch @70% of 1rm Snatch WOD 14 Min AMRAP 120 Double Unders 30 Burpees to Target 20 C2B Pull Ups 10 Squat Snatches @70/47.5 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…
STRENGTH Deadlift 3×3 @85-90% of 3rm 2×7 @70% of 3rm 1×10 @60% of 3rm 000,200,400,600,800,1000 WOD For Time (12 min cap) 4 Rounds 400m Row 12m Handstand Walk PEAK Midline / Shoulder work 5 rounds 4 TGU (2 per arm) 4 Skin the cats *For quality not for time *Progress the TGU weigh each set…
CORE 4×15 med ball sit ups + 45 Second Plank Hold Rest 90 seconds between efforts WOD For Time (15-18 min cap) 5 Rounds 400m Run 4 Squat Cleans 7 Push Jerks @70/47.5 PEAK T2B volume 10min EMOM Pick a number that is challenging to get through in 20sec when you’re fresh and maintain that…
STRENGTH Back Squat 4×10 @70% of 1rm 000,300,600,900 WOD 12 Min AMRAP 7 Strict Pull Ups 14 KB Snatch 21 Box Jump Overs 24/16 (53/35) PEAK Rowing 15min EMOM 5-10cal depending on your ability