Monday 19 December 2016

WOD ‘Habanero’ 10 Rounds of 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks Max Bar Hop Burpees in Remaining Time 1 Minute on 1 Minute off. Weight: 60/42.5kg Score = Bar Hop Burpees * Skill/ Gymnastics Triple/DU + Handstand Walk EMOM x10 Odd: 10-20 TU or 30-50 DU Even: 10-15m Handstand…

Thursday 15 December 2016

Strength Front Squat (20 rep session) 1×10 @40%, 1×10 @50%, 1×20 @55% The 1×20 is the main working set. Add 2.5-5% from previous week. Sets on Clock: 0:00, 2:30, 5:00 * WOD 3 x 3min AMRAP 30 Thrusters 30/20kg Max Rep HR Burpees Rest 2min between rounds Score = total reps * PEAK Part A…

Tuesday 13 December 2016

Strength Back Rack Box Step Ups 5×6 (3R+3L) 20/16′ Score heaviest set Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 10-9-8-7-6-5-4-3-2-1 (CAP 12min) T2B Front Squats 60/37.5kg Box Jump Overs 24/20′ * Peak Interval Work – 4 Rounds 12 Thrusters 50/35kg 10 Chest to Bar Pull-Ups 400m Row Rest 2min After each round

Monday 12 December 2016

Strength Weighted Pull Ups 6×4 Score heaviest set Sets on Clock 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 * WOD 3rft (CAP 15min) 400m Run 21 Power Snatch 35/25kg * Peak Back Squat @77.5-80% of last weeks 1 rep Back Squat (heavier than last weeks sets): 7×4 Back Squats then @72.5-75%: 2×5 w/2 sec pause at…

Thursday 8 December 2016

Strength 1 Hang Power Snatch + 1 Full Snatch @80-85% *Can reset between reps Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 * WOD Isabel For time (CAP 7min) 30 Snatches 60/42.5kg * PEAK Interval work 4 rounds: 4min AMRAP/ 2min Rest 25/20 Cal Row 10 Thrusters 50/35kg 12 Toes to Bar…