Strength Overhead squat 6×2 @ 85% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 4rft (CAP 18min) 15 OH Barbell Lunge 42.5/30kg 15 HR Push Up 400m run * PEAK Deadlift 5×5 @ 70%-75% of 1RM – Perform off a deficit (10kg or 20kg plates)
Strength 5RM Strict Weighted Pull Up 5 sets to find 5RM Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00 * WOD 20min AMRAP 20m Handstand Walk 15 Pistols (R+L = 2) 10 C2B Pull Ups * PEAK Active recovery 20min EMOM Bike or Row 1min: Work 60%-70% 1min: Rest (slow) and ROMWOD
Partner WOD 25min AMRAP 20/15 Cal Row each 20 Alt KB Snatch 24/16kg each Row and KB Snatch needs to be an all out effort and unbroken You rest while partner works * Core 4×20 Med Ball Sit Ups Resting 2 Minutes between sets * PEAK Skill Work 12min AMRAP 15 T2B 50m Heavy farmers…
Olympic Lifting 15 Mins to Find 1RM Snatch * WOD 3rft (CAP 15min) 35 Wall Balls 20/14lbs 21 Burpees 7 Ring Muscle Ups * PEAK IWT Day 3 Rounds 10 Power Clean and Jerks 60/40kg – must be unbroken so go lighter if you need to 400m Run 3 Rounds 12 Overhead Squats 60/40kg 12…
Strength Front Squat 5×5 @ 82.5% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 7rft (CAP 14min) 7 Deadlifts 100/70kg 7 Toes to Bar 7 Box Jump Overs 24/20′ * PEAK Strength Circuit 4 Rounds Strict Press 5×5 @ 80% of 1 RM Strict Press Max effort KB Bent Over Row…
WOD 9 Min AMRAP 1-1 2-2 3-3 etc.. Clusters 60/42.5kg HSPU * Gymnastics Handstand Push up Every 2 Mins For 5 Rounds Opt 1: 5-10 Strict Defecit HSPU Opt 2: 5-10 Strict HSPU Opt 3: 5-10 Kipping HSPU 0:00, 2:00, 4:00, 6:00, 8:00 * PEAK Active recovery 20min EMOM Bike or Row 1min: Work 60%-70%…
Strength 1 Full Clean + 1 Full Clean and Jerk @ 80-85% of 1RM 6 Sets Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 (Not touch and go reps) * WOD 4 x 3min AMRAP 15 Burpee Box Jumps 24/20′ ME Wall Ball in remaining time Rest 2 minutes between amraps * PEAK Gymnastics…
Strength Back Squat 4×7 @ 77.5% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00 * WOD For time (CAP 12min) 21-15-9-6-3 OHS 42.5/30kg Toes to Bar * PEAK IWT Day 3 Rounds 10 Hang-Power Cleans 80/60kg 8 Burpee Box Jump Overs 24/20′ 90 second max Cal Row 3 Rounds 5 Front Squats @ 75%-80%…
Strength 7×3 Weighted Pull Ups Increasing Weight each set Scoring heaviest set Sets on clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD 9 Min AMRAP 1 Clean and Jerk 70/47.5kg 2 Rope Climb 2 Clean and Jerks 70/47.5kg 2 Rope Climb 3 Clean and Jerk 70/47.5kg 2 Rope Climb 4 Clean and Jerks…
Mobility Group Stretch & Mobility * WOD- Partner 100 DU Buy In Then 2 Rounds: 10 Burpees 10 Thrusters 50/35kg 10 Pull Ups 10 Snatches 50/35kg 10 Burpees 10 Push Press 50/35kg 10 Pull Ups 10 Hang Cleans 50/35kg 10 Burpees 10 Overhead Squats 50/35kg 10 Pull Ups 100 DU Buy Out *Split DUs anyway…