Tuesday 1 August 2017
WOD For Time (CAP 13min) 75 Cal Row 50 Front Squat 50/30kg 25 HSPU * ROMWOD * PEAK Deadlift 3×5@80% of 1RM 3×3@85% of 1RM NOTE: Slightly heavier than last week
Monday 31 July 2017
Strength/ Oly Lifting 1 Snatch High Pull + 1 Full Snatch 7×1 @75% of 1rm 0:00, 1:30, 3:00, 4:30, 60:00, 7:30, 9:00 * WOD For Time (CAP 14min) 27 Thrusters 42.5/30kg 4 Rope Climbs 21 Thrusters 42.5/30kg 3 Rope Climbs 15 Thrusters 42.5/30kg 2 Rope Climbs 9 Thrusters 42.5/30kg 1 Rope Climb (Option for more…
Friday 28 July 2017
Strength Press 6×4 @80% of 1rm 1×6 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD For Time (CAP 9min) 21 HSPU 21 Single Arm OH DB Lunge 22.5/15kg 90 DU 15 HSPU 15 Single Arm OH DB Lunge 22.5/15kg 60 DU 9 HSPU 9 Single Arm OH DB Lunge 22.5/15kg 30…
Thursday 27 July 2017
CORE Tabata V-ups + Side Planks 2 Tabatas back to back * WOD ‘Amanda’ 9 – 7 – 5 Reps for time Ring Muscle Ups Snatches 60/42.5kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press 32/24kg 4 x 10 Single Arm Heavy DB Bent Over Row 4 x Max Effort Strict Ring…
Wednesday 26 July 2017
Strength Back Squat 5×10 0:00, 3:00, 6:00, 9:00, 12:00 (No prescribed weight, build to a heavy set of 10) * WOD For Time (CAP 12min) 2K Row * PEAK Deadlift 3×5 @77.5% of 1RM 3×3 @82.5% of 1RM NOTE: Slightly heavier than last week * 6 Min AMRAP 6 Burpee Box Jump Overs 24/20′ 6…
Tuesday 25 July 2017
Strength Bench Press 5×5 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD (CAP 12min) 7 SDHP 7 Power Snatch 7 Hang Squat Cleans 21 Pull Ups 5 SDHP 5 Power Snatch 5 Hang Squat Cleans 15 C2B Pull Ups 3 SDHP 3 Power Snatch 3 Hang Squat Cleans 9 Bar Muscle Up Weight:…
Monday 24 July 2017
Plyometrics 1 Vertical Jump + 2 Broad Jumps 8 Sets (resting 45 seconds between attempts) * WOD 16min EMOM 8 T2B 8 KB Swings 32/24kg * PEAK Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Snatch Pull 5×3 at 100%
Saturday 22 July 2017
WarmUp Group Stretch & Mobility * WOD- Partner 30 Min Amrap Burpee 1-10 T2B 1-10 HRPU 1-10 Pull Up 1-10 Sit Up 1-10 Squat 1-10
Friday 21July 2017
Olympic Lifting/ Strength 1 Power Clean + Push Jerk + 1 Full Clean+Jerk 6 sets @82.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 (Not touch and go) * WOD 10min AMRAP 10 KB Snatch 24/16 (5R/5L) 10 HR Push Ups 10 Box Jumps Overs 24/20′ * PEAK Strength Circuit 4 x 10 Double KB…
Thursday 20 July 2017
Strength Press 5×1 @90-95% of 1rm 2×3@ 77.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD 7min AMRAP 8 Single Arm DB/KB Push Press (R) 24/16kg 2 Rope Climbs 8 Single Arm DB Push Press (L) 24/16kg 2 Rope Climbs * PEAK 4min AMRAP 27 Hang Power Cleans 60/40kg 27 Wallballs 20/14lbs…