Strength/Olympic Lifting Snatch 6×2 @85% of 1rm 0:00: 2:00, 4:00, 6:00, 8:00, 10:00 (reps are not TNG) * WOD 2rft (CAP 8min) 30 Med Ball Sit Up 20 Power Snatch 35/25kg 10 Bar Hop Burpees * PEAK 10 Rounds: 10 Cal Bike 30 Double Unders 10 Chest to Bar Pull-Ups REST 1:00 between rounds
WOD For time (CAP 15min) 12 Strict Muscle Ups 45 Wall Balls 20/14lbs 9 Strict Muscle Ups 36 Wall Balls 20/14lbs 6 Strict Muscle Ups 27 Wall Balls 20/14lbs * ROMWOD * PEAK Back Squat 4×2@87.5% – 90% of 1RM Back Squat * Aerobic Capacity – Running 3 Sets: 500m Run at 1-mile BEST pace…
Strength/ Oly Lifting 1 Power Clean + 1 Full Clean + 1 Split Jerk 7×1 @80% of 1rm (Reps are not TNG) 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 * WOD For time (CAP 9min) 42-30-18 Wall Balls 20/14lbs 21-15-9 Med Ball/GHD Sit ups * PEAK Gymnastics Conditioning 5 Legless Rope Climbs 2 min rest 4…
CORE Accumulate 3 Min Hanging L-Sit Every drop 4 Back Extensions * WOD Focus Workout’ Hero – Donny 21-15-9-9-15-21 Deadlifts @100/70kg Burpees * PEAK Gymnastics Conditioning 3 Rounds 21 Kipping Handstand Push-Ups 30 seconds Rest Split Jerk Work 3×5 Jump to Split @70% of 1RM Split Jerk 3×5 Front Rack Press from Split stance @70%…
Strength Front Squat: 1RM 15-20 mins * WOD 10 min AMRAP 21-15-9 Single Arm OH KB Lunge 24/16kg Push Ups *75 DU After each round (3x) * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x 40m Double Overhead KB Walk 24/16kg 4 x 15 GHD Hip Extension…
Strength Front Squat 6×6 @ 80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 9min Cap 100 Wall Balls 20/14lbs 50 Hang Power Cleans 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…
Strength Strict Press: 1RM Retest * WOD 18min AMRAP 30 Cal Bike 23 GHD Sit Ups 17 Push Press 70/47.5kg 12 Strict Pull Ups * PEAK 7 Rounds 1min on/ 1min off 15/12 Cal Bike or Row Max Effort Kipping Handstand Push Ups in remainder of time