Strenght Push Press 5×3 @80% of 1rm 2×2 @85% of 1rm 1×8 @70% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30 WOD EMOM 10 Mins 5 Thrusters *No prescribed weight Score = Max Weight moved eg: 5reps x 10sets = 50 reps 50reps x100kg = 5000kg * Peak For Time: 300 DU 2K…
Strenght Front Rack Step Back Lunges 7×4 @80% of 1rm Front Squat 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 WOD For Time (12 min cap) 27-21-15-9 Deadlifts KB Swings 24/16kg Burpees Over the Bar Weight: 80/55 Kg * Peak 5 Weighted Strict C2B 5 Kipping C2B 5 Bar Muscle Ups rest as needed between sets *The…
WOD 20 min AMRAP 100 D/Us 200 Skips 18 Wall Balls 12 Push Press 6 Bar Muscle Up Weight: 60/42.5 Kg * Core work 4 rounds of 10 K2E 20 Abmat sit ups 1:30 3:00 4:30 6:00 * Romwod * Peak Back Squat 7×4@80% of 1RM Rest as needed inbetween.
Team WOD Teams of 3 2 Work 1 Rest 5 min AMRAP of Wall Balls and hanging Lsit Rest 1 min 7 min AMRAP Plank and American KB swings 24/16 Kg Rest 2 min 10 min AMRAP Running and Front Squats 60/40 Kg Rest 3 mins 7 min Amrap of Double unders and Power Cleans 60/40…
Strenght 2 C+J Every 30 seconds x 12 mins *No prescribed weight *Reps to be touch and go * WOD For Time (12 min cap) 3 Rounds 3 Rope Climbs 21 Wall Balls 7 Power Snatch @50/35Kg * Peak 4 Rounds 7 Unbroken clean and jerks 70/45Kg 7 Muscle ups REST 90 seconds
Strenght Front Squat 5×1 @ 90-95% of 1rm 3×5 @ 77.5% 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 WOD For Time (7 min cap) 42 KB Swing 21 TTB 30 KB Swing 15 TTB 18 KB Swing 9 TTB Weight: 24/16kg * Peak 20min EMOM 1: max Cal Bike 2: REST *SCORE: MAX CALS
Midline/Movement 5×5 Skin the cats 90 second rest between rounds WOD For Time (15 mins cap) Run 800m 80 Push Ups Run 400m 40 Hang Power Cleans Run 200m 20 Thrusters Weight: 60/45Kg * Peak Gymnastics Conditioning 6 Strict Deficit HSPU rest 1 min 5 Strict Deficit HSPU rest :45 5 Strict Deficit HSPU rest…
Strength Deadlift 6×3 @ 85% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 WOD For Time (13 min cap) 2 Rounds 30 KB Push Press (R) 100 DU 20 C2B Pull Ups 30 KB Push Press (L) 100 DU 20 C2B Pull Ups Weight: 24/16kg * Peak 5 Rounds not for time Max effort Strict…
Strength Anderson Squat (Front) 6×2 @ 82.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 WOD For Time (7 min cap) 50 Med Ball GHD Sit Ups 50 Burpee Box Jumps Rest 3 mins Then 10 min emom 5 pull ups 10 push ups(odd) 25 squats(Even) * Peak Ring Muscle-ups: 3×70% unbroken (This is 70%…
WOD Partner workout 42-36-30-24-18-12-6 Squat Cleans 50/35Kg Double Unders Deadlifts 50/35Kg Box Jumps Push ups Begin each round with a 200m run One work one Rest run must be done together Finish with a 1km Row 30 minute time cap