WOD- Chipper For Time (CAP 18min) 150 DU’s/300 Skips 50 DB/KB Snatch 24/16kg 100 DU’s/200 Skips 30 C2B Pull Ups 50 DU’s/100 Skips 10 Power Cleans 80/52.5kg * ROMWOD * PEAK Deadlift 3×5@75% of 1RM 3×3@80% of 1RM NOTE: Slightly heavier than last week
Strength Back Squat 5×5 @85% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 18-15-12-9-6-3 (CAP 12min) Sumo Deadlift High Pull 42.5/30kg Overhead Squat 42.5/30kg Bar Hop Burpees * PEAK Run Conditioning Every 2:00 x 10:00: 200m Run Rest 4:00 Every 2:00 x 10:00: 200m Run
Strength Pause Push Press 5×5 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 (Pause in front rack position for 3 seconds) * WOD 7min AMRAP (Reps) 50 Med Ball/GHD Sit Ups 20/14lbs ME Wall Balls 20/14lbs Score is ME Wall Balls * PEAK Weightlifting For time: 15 Squat Snatch 60/40kg 15 Deficit Strict Handstand Push…
Warm Up Group Stretch & Mobility * Partner Wod “Jordy’s Goodbye” 34 Min Amrap 800 meter Farmer Carry (24/16kg) 100 Air Squats / Plank Hold 90 Pull-Ups / Superman Hold(Arch) 80 Sit-Ups / Wall Sit Hold 70 Burpees / Hang Hold 60 Hand-Release Push-Ups / Handstand Hold 50 Buddy Deadlifts (100/70 kg) To start, partners…
WOD 15min AMRAP 10 C2B Pull Ups 20 Pistol Squats 10 Push Jerk 60/42.5kg * Midline 3×20 Med Ball Sit Ups 20/14lbs 45 sec plank after each round * PEAK Weightlifitng Every 2min for 7 Rounds 1 Clean + 1 Clean + 1 Jerk NOTE: Not touch and go NOTE: Increase weight each round
Olympic Lifting EMOM 12 Mins Full Snatch Triples No Prescribed Weight (Athletes can choose to go heavier and hit singles, or practice barbell cycling) * WOD For Time (CAP 10min) 30-20-10 DB Snatch 25/15kg 25-20-15 Ring Dips * PEAK 4 Rounds 600m Run (90%-95% effort) 2min REST NOTE: This is faster than 1 mile pace
Strength Press 5×1 @87.5-90% of 1rm 3×5 @72.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 * WOD For Time (CAP 7min) 30 Thrusters 70/47.5kg(Heavy) * 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 Pull-Ups…
Strength C2B 6×3 Weighted 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 15min AMRAP 20 T2B 15 OHS 60/42.5kg 120 DU’s * PEAK Deadlift 3×5@72.5% of 1RM 3×3@77.5% of 1RM NOTE: Slightly heavier than last week
Strength Front Squat 7×2 @85% of 1RM 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 * WOD 9min AMRAP (Reps) 5 Wall Balls 20/14lbs 1 Strict Muscle Up 10 Wall Balls 20/14lbs 2 Strict Muscle Up 15 Wall Balls 20/14lbs 3 Strict Muscle up Etc… * PEAK 4 Rounds 20 Cal Bike or Row (If you…
Warm Up Group Stretch & Mobility * WOD AMRAP in 34 minutes (with a Partner) 100 Burpee Box Jump-Overs (24/20 in) 800 meter Run 100 Wall Ball Shots (20/14lb) 800 meter Run 200 Double Unders (100 each) 800 meter Run One partner works while the other rests. Partition the work as needed, except for the…