Monday 19 June 2017

Strength Press Complex 8×1 1 = 1 Strict Press+ 1 Push Press @80% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30 * WOD For Time (CAP 10min) 21 Banded Push Ups 3 Legless Rope Climb/ 21 Ring Rows 15 Banded Push Ups 2 Legless Rope Climb/ 21 Ring Rows 9 Banded Push Ups…

Friday 16 June 2017

Strength Back Squat 7×2 @60% of 1RM 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD 14min AMRAP 12 Front Squats 40/30kg 12 S2OH 40/30kg 32 DU’s * PEAK For time: 21-15-9 Hang Power Cleans 80/50kg Front Rack Walking Lunge (21metres – 15metres – 9metres)

Thursday 15 June 2017

Gymnastics 10 x 3-5 Strict T2B 0:45, 1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45, 7:30 * WOD 15 min AMRAP 12 Power Snatch @35/25kg 18 Box Jump Overs 24/20′ Rest 30 Seconds between Rounds * PEAK 4 Rounds not for time: 5 Strict Pull-Ups + 5 Pull-Ups (Butterfly or Kip) + 5 Chest to…

Wednesday 14 June 2017

Olympic Lifting Snatch Complex @75% of 1rm 6×1 1 Snatch High Pull + 1 Full Snatch + 1 OHS 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 * WOD (CAP 15min) Karen 150 Wall Balls 20/14lbs * PEAK Strength Circuit Pendlay Row 4×10 70/50kg Romainian Deadlift 4×12 70/50kg GHD Weighted Back Extentions 4×10 (10kg plate)

Friday 9 June 2017

Strength Back Squat 5×1 @ 90% of 1rm 2×7 @ 75% of 1rm Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 * WOD 3rft (CAP 10min) 18 KB Swings 32/24kg 9 DB Burpee Box Step Overs 24/20′ 200m Run * PEAK Strength Circuit Pendlay Row 4×10 70/50kg Romainian Deadlift 4×12 70/50kg GHD Weighted…

Thursday 8 June 2017

Strength Strict Press 5×3@ 75% of 1rm Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00 * WOD 14 Min Amrap 5 Hang Power Cleans 60/40kg 10 Bar Hop Burpees * PEAK 3 Rounds not for time Max Ring Muscle Ups + Max Ring Dips 30 Second Hanging L-Sit 100m Heavy Farmers Carry *This is for…

Wednesday 7 June 2017

Strength Pause Squats 5 x 2 @80% of 1RM *Pausing 3 sec at bottom of squat 0:00, 3:00, 6:00, 9:00, 12:00 *Superset with weighted Glute Bridge 5 x 3 @ 50% of Back Squat working weight. * WOD 15 Min AMRAP 60 Cal Row 45 Toes to Bar or GHD Sit Ups 30 Alt Pistol…

Tuesday 6 June 2017

Strength/ Olympic Lifting Barbell Cycling 9 Min EMOM 1 Muscle Snatch + 1 Power Snatch + 1 Full Snatch *Weight must be light to complete every round * WOD 3 Rounds For Time (CAP 12min) 20 KB Snatch 24/16kg 10 HR Burpees 120 DU * PEAK 30min AMRAP 400m Run (at 1 Mile pace) 50…

Saturday 3 June 2017

Warm Up Instructor Led, Group Stretch and Mobility   WOD- Partner 32min AMRAP 50 Push Press 40/30kg 25 Pull Ups 50 Box Jumps 24/20′ 25 Pull Ups 50 KB Swings 24/16kg 25 Pull Ups 50 Wall Balls 20/14lbs 25 Pull Ups 50 Hang Power Cleans 40/30kg 25 Pull Ups Partner 1 Works on Amrap Partner…

Friday 2 June 2017

WOD 4 x Tabata Clock (20sec on/10sec off) 32 Intervals 20 DB Snatch 24/16kg 15 GHD/ Med Ball Sit Ups 10 C2B Pull Ups Score total reps * Core Tabata Midline Side Plank (alt sides each round) Rest 2min Decline Plank (feet on plate) * PEAK Front Squat 7×3 @ 80%-85% of 1RM Front Squat…