Gymnastics/Strength Strict HSPU 5×5 Deficit Strict HSPU 0:00, 2:00, 4:00, 6:00, 10:00 *Use 2×20 kg plates for deficit * WOD 15 min AMRAP 15 Med Ball Cleans 20 Push Press 25 Cal Row @52.5/35kg * Peak Interval Work 20min EMOM 1min max Cal Bike 1min REST
Strength Deadlift 5×10 @60% of 3rm 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 11 min AMRAP 1Km Run buy in Then: Remainder of time AMRAP 10 KB Swings 5 Bench Press @32/24kg @70/47.5kg * Peak DB Strict Press 5 x max effort *Choose a weight you can get between 8-12 reps. 5 x max effort…
WOD 3 Rounds For Time (15-18 min cap) 50 Air Squats 30 Push Ups 5 Rope Climbs * ROMWOD * PEAK Interval Work 8 x 600m Row rest 2min *This is rowing volume. No ones asking you to go max effort each round.
Open Workout 18.1 Good Luck!!
WOD Open 18.1 Best of luck
Strength Bench Press 4×10 @70% of 1rm 0:00, 2:30, 5:00, 7:30 WOD 1k Run for Time 2 minute Rest 7 min AMRAP 30 Double Unders 5 Hang Power Cleans @70/47.5 Kg Peak 2min AMRAP / 2min REST / 5 Rounds 20/15 Calorie Row 10 Thrusters (45/32.5) (95/70) MAX bar facing burpees *Scale back calories or…
Strength Ring Row 5 x 15 Superset with 5 Weighted push ups 0:00, 2:30, 5:00, 7:30, 10:00 WOD 12 min AMRAP 6 OH Barbell Lunge 12 Burpees to Target 18 ab mat sit ups @60/42.5 Peak 3 Rounds 2min Max DB snatch (30/22.5) 1min REST 1:30min Max Toes to bar 1min REST 1min Max Calorie…
Strength Overhead Squat 1 min on 1 min off x 5 rounds ME OHS @60/42.5 kg WOD 3 Rounds For Time (15 min cap) 30 Wall Balls 15 medball Sit Ups 30 KB Swings @9/6 (20/14) @24/16 (53/35) Peak DB Strict Press 5 x max effort *Choose a weight you can get between 8-12 reps…
Core 3 rounds 1min Knees to Elbows 1min Rest WOD 0-5 mins: 1K Row 5-10 mins: 30 DBL KB Clean and Jerk @24/16 10-15 mins: 10 Rope Climbs *Score= total accumulated working time Peak Front Squats 5×5@80% of 1RM *Focus on good quality squatting. Sloppy squats will hinder your strength gains.
WOD Teams of 3 Team must accumulate 350 Cal in 35 minutes on bike or rower 1 row bike/row other members of the team do an amrap of 20 wall balls 20 push ups 20 sit ups 20 pull ups 20 Goblet Squats one work one rest teams can swap to rower/bike as need max…