Wednesday 7 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 16min AMRAP 8 Hang Squat Clean 40/25kg 8 C2B Pull Ups 8 Hang Squat Clean 40/25kg 8 Burpees * PEAK 3 Rounds for…

Monday 5 December 2016

Strength Deadlift 12-10-8-6-4-4 Score heaviest set of 4 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD For time (CAP 15min) 800m Run 70 Wall Balls 20/14lbs 60 Box Jumps 24/20′ 50 SDHP 40/30kg * PEAK Part A Build to max Clean (full) + Hang Clean (full) + Front Squat + Jerk Part…

Friday 2 December 2016

Strength Strict Press/Push Press 4 Sets of: 3 Strict + 7 Push Press @80-85% of Strict Press 1RM *Rest 2min between sets * WOD 10min AMRAP First 5min 7 Hang Power Cleans 70/47.5kg 21 Double Unders Second 5min 14 Deadlifts 70/47.5kg 21 Double Unders Score = Total Reps * PEAK 5 Rounds 1min MAX Calorie…