Strength Press Kneeling Single Arm Arnold Press 5 x 5 (R+L) @ 25/15kg 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 10 Min AMRAP 30 DU 4 Pistol Squats (2R+2L) 30 DU 8 Pistol Squats (4R+4L) Etc.. *Increasing 4 pistol squats each round * PEAK 16min EMOM 1: 5 Bar Muscle Ups + 10 Box Jumps…
Strength Back Squat 3×2 @85% of 1rm 2×1 @87.5% of 1rm 1×8 @ 75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:30, 13:30 * WOD For time (CAP 7min) 50 Burpee Box Jump Overs 24/20′ * PEAK IWT Day 5 Rounds / 2min rest in between 12 Deadlifts 100/70kg 12 Toes to Bar Max Cal Row…
WOD 24min AMRAP 800m Run 37 Wall Balls 20/14lbs 23 Clean and Jerks 50/30kg * Plyometrics 5 Sets Set = 2 Box Jumps + 2 Broad Jumps Resting 1 Minute Between Rounds * PEAK Strength Circuit 4 Rounds not for time 10 x Seated DB Strict Press – Choose a weight you can achieve 15…
Barbell Cycling (Performance EMOM) 9 Min EMOM 2 Power Snatch @70% of 1rm Reps do not have to be touch and go * WOD 5rft (CAP 15 min) 10 Back Rack Lunge 70/47.5kg 5 Bar Muscle Ups/ 10 Hardest version of Pull Up * PEAK Snatch Find 1RM NOTE: Try and get this in before…
Group Warm Up Stretch & Mobility * WOD- CHELSEA EMOM 30 Mins 5 Pull Ups 10 Push Ups 15 Squats
Strength Tempo Back Squat: 3sec down, 1sec up 6×2 @75% of 1RM 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 Superset with 6×6 DB weighted step ups. Heavy whilst maintaining form. * WOD 7min AMRAP 5 Power Snatch 52.5/35kg 5 Front Rack Lunge 52.5/35kg 5 Ring Muscle Up/ C2B/ 10 Ring Row * PEAK 16min EMOM…
WOD For Time (18 Min Cap) 50 Wall Balls 20/14lbs 25 T2B 40 Wall Balls 20 T2B 30 Wall Balls 15 T2B 20 Wall Balls 10 T2B 10 Wall Balls 5 T2B * COREWORK * ROMWOD * PEAK Deadlift 5 x 5 @80%-85% of your 1RM * Every 4min / 5 Rounds 400m Run
Strength Push Press 5×3 @ 80% of 1rm Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00 *Superset with KB BOR- Heavy 3 Reps * WOD For Time (CAP 14min) 50/40 Cal Row/ 400m Row 200m DBL DB/KB Farmers Carry 24/16kg 35 HSPU 200m DBL DB/KB Farmers Carry 24/16kg 20 OHS 40/30kg * PEAK Snatch 5…
Strength Back Squat 5×1 @ 87.5-90% of 1rm 2×7 @ 72.5% 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD 8min AMRAP 20 Front Squat 40/25kg 15 KB Swings (Heavy) 10 Box Jump Overs 24/20′ *Swings Must be unbroken * PEAK Strength Circuit 4 Rounds not for time: 10 x Seated DB Strict Press Choose…
Gymnastics/Skill Tabata T2B * WOD Every 4 mins x 5 rounds (20min) 600m Row/Run ME Burpee Pull Ups Rest 1 Min between rounds * PEAK Clean: 5 x 2 Clean off blocks (start at 65% & increase each set) NOTE: Barbell should be at knee height, not above, not lower NOTE: If you don’t have…