Friday 20 January 2017
WOD 50-40-30-20-10 (CAP 30min) KB Swings 16/24kg Abmat Sit Ups *400m run after each round (5x) * Midline/ Core Accumulate 4 minute plank in Tabata Format * PEAK Front Squat 7×3 @80%-85% of 1RM Front Squat
Thursday 19 January 2017
Strength Bench press 5×3 @80% Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD Diane (CAP 12min) 21-15-9 Deadlift 100/70kg HSPU * PEAK 3×20 Overhead Squat from ground @50% of Overhead Squat 1RM *Rest as needed Then 3×20 Chest to Bar Pull Ups or Toes to Bar (Aim for unbroken)
Wednesday 18 January 2017
Strength Overhead Squat 5×12 @45% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD- Partner 18min AMRAP Partner 1: 18 Thrusters 40/30kg 9 HR Burpees Partner 2: 50 DU/150 Skips Both partners work at the same time, and switch once the 50 DU have been completed. Score = total rounds and…
Tuesday 17 January 2017
Wod 25min AMRAP 45 Wall Balls 20/14lbs 30 Cal Row 15 Power Cleans 80/55kg Rest 1min between rounds * ROMWOD * PEAK Back Squats 10×2@90%-95%
Monday 16 January 2017
Strength Overhead Barbell Lunge (from rack) 5×6 3R+3L Score heaviest set Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00” * WOD 8min Amrap 3 Full Snatch 70/47.5kg 3 Bar Muscle Up or 6 Burpee Pull Ups * PEAK Strength Circuit 4 Rounds not for time 10 Single Leg Romainian Deadlift each leg Max effort Strict…
Saturday 14 January 2017
Mobility & Group Warm Up * WOD 6min AMRAP in pairs Max Clean (power or full) and Jerk 60/40kg Rest 2min 6min AMRAP in pairs Max Snatch (power or full) 60/40kg Rest 2min 6min AMRAP in pairs Max Thruster 60/40kg Rest 2min 6min AMRAP in pairs Max Deadlift 60/40kg One partner works, one partner rests
Friday 13 January 2017
SKILL Legless / Rope Climbs technique Option 1: 2 x 3min AMRAPS Legless Rope Climbs *Rest 2min between sets Option 2: 3min AMRAP 20m KB Farmers Walk 32/24kg; *Rest 2min 3min AMRAP: Rope Climbs Option 3: Take the 8min to work on Rope Climbs Progressions * WOD 20rft (CAP 18min) 3 Power Cleans 60/42.5kg 3…
Thursday 12 January 2017
WOD- Partner 18min Amrap 5 Thrusters 60/40kg 10 Pull Ups *Work/Rest *Partners complete 1 full round, then rest while their partner completes 1 full round. Score = Total team rounds and reps * Movement Toes to Bar Every 30s for 10 rounds 3-5 T2B straight into 3-5 Knees to Elbows * PEAK 5 Rounds/ 3min…
Wednesday 11 January 2017
Strength 1 Squat Snatch + 3 OHS Work up to heavy single in complex (15min) * WOD 24 Tabata intervals for reps (12min) 15 KB Swings 32/24kg 10 Burpees 35 DU *This is a 12min AMRAP done TABATA style. *Start from where you left off with every 20sec working period. * PEAK Back Squat 3…
Tuesday 10 January 2017
Strength Front Squat 1RM (20min) * WOD For time (CAP 15min) 21 Sumo Deadlift High Pull 42.5/30kg 42 Wall Balls 20/14lbs 15 SDHP 42.5/30kg 30 Wall Balls 20/14lbs 9 SDHP 42.5/30kg 18 Wall Balls 20/14lbs * PEAK Running intervals 5x400m Run Rest 2min