Olympic Weightlifting Barbell Cycling – 3 Full Snatch 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30 Moderate to light weight- Focus on Form * WOD Focus Workout Hero Workout ‘Daniel’ For Time 50 Pull Ups 400m Run 21 Thrusters 42.5/30kg 800m Run 21 Thrusters 42.5/30kg 400m Run 50 Pull Ups * PEAK Recovery 15min-20min Slow…
Strength Box squat 6×3 @82.5% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Pausing 3 seconds on the Box * WOD 5 Rounds 1min on/ 30sec off 5 Front Squat 70/47.5kg ME Bar Facing Burpees * PEAK IWT 3 Rounds / Rest 2min after each Round 7 Deadlifts @70%-75% of your 1RM 12 Ring Dips…
Skill/ Gymnastics Handstand Holds Accumulate 3 minute free standing Handstand Hold Aim for as little sets as possible *Scale to Wall Handstand Hold * WOD Heavy Grace (CAP 15min) 30 Clean and Jerks 80/52.5kg * PEAK Strength Circuit 4 Rounds not for time 10 x Seated DB Strict Press – Choose a weight you can…
Strength Press: 1RM 15 Mins to build to ME Strict Press * WOD 10 Min AMRAP 16 KB Snatch (8R+8L) @24/16kg 20 Wall Balls @20/14lbs 30 DU’s * PEAK 16min EMOM 1: 20/18 Cal Row 2: 15 Chest to Bar Pull-Ups or 7 Muscle ups 3: 10 Burpee Box Jump Overs 4: Rest
Strength Back Squat 3×3 @ 80% of 1rm 2×2 @85% of 1rm 1×8 @70% of 1rm 0:00, 2:00, 4:00, 7:00, 10:00, 13:00” * WOD 12 Mins Run 600m 40 Push Ups Run 600m ‘Then’ Max Wall Balls in remaining time * PEAK Snatch 5 x 1 3-position Snatch (start at 65% & increase each set)…
Warm Up Group Stretch & Mobility * WOD ‘MURPH’ 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run Wear 20lb Vest if available
WOD 17 min AMRAP 24 Clean and Jerk 50/32.5kg 1 Legless Rope Climb + 1 Normal Rope Climb 100 DU’s * Movement/ Skill 6 x 2 Skin the Cat Sets on clock 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 * PEAK SKILL/STRENGTH (15-20min) Clean 5 x 3-position Clean (Start at 65% and increase each set) Position…
Strength Push 4×2 Strict Press immediately into 6 Push Press @ 75% of 1rm Strict Press 0:00, 2:30, 5:00, 7:30 * WOD -Focus Workout “”Crossfit Open 11.5”” 20min AMRAP 5 Power Cleans 65/47.5kg 10 T2B 15 Wall Balls 20/14lbs * PEAK Front Squat 6×4 @75-80% of 1RM Front Squat NOTE: These are tempo Front Squats…
Strength- Retest Deadlift: 3RM * WOD 15 Min AMRAP 50/40 Cal Row/ 400m Run 50 HR Burpees 50 Alt Pistol Squats * PEAK IWT Day 3 Rounds for time / Rest 2min after each round 10 OHS 65/40kg 12 Chest to Bar Pull-Ups 400m Run 3min Rest (5min total) 3 Rounds for time / Rest…
Strength 10 Min Emom 15 KB Swings- Heavy * WOD 3rft (CAP 15min) 400m Run 21 Box Jumps Overs 24/20′ 12 Push Jerks @70/47.5kgs * ROMWOD * PEAK Strength Circuit 4 Rounds not for time: 10 x Seated DB Strict Press – Choose a weight you can achieve 15 reps with, should be around 40%-50%…