WOD Partner WOD (40min time Cap) one work one rest 2K run (to be done in 200m legs) 50 Hang Power Cleans @35/50kg 50 Push Press @35/50kg 50 T2B 50 box jumps 50 burpees 50 American KB Swings @16/24kg 50 Goblet squats @16/24kg 50 wall ball sit ups 50 Pull Ups 50 Thrusters @35/50kg 2K run (to be…
STRENGTH Front Squat 5×5 @80% of 1rm 000,230,500,730,1000 WOD 12 Min AMRAP 12 Cal Row 9 Power Snatch 6 Overhead Squats 3 Rope Climbs @52.5/35 PEAK 2 Sets of 3 intervals of 3min Work: 3min Recovery , rest 8min between sets Interval 1: 3min AMRAP 2 Ring Muscle ups 4 handstand pushups 8 Thrusters 35/25…
STRENGTH Bench Press 7×1@ 90-95% 2×5 @65% 000,200,400,600,800,1000, 1200,1400 WOD For Time (10 min cap) 20 DBL DB Box Step Ups 30 HSPU 40 Wall Balls @22.5/15 @20/14 PEAK Every 90 seconds 2 clean and jerk x 9-12 sets *Start at 65%+ and increase every 1-2 sets if you’re feeling good. Otherwise stay on the…
CORE EMOM 10 Mins 5-10 TTB *Athletes pick a number and look for consistency of movement WOD For Time (17 min cap) 800m Run 30 Pull Ups 30 Deadlifts 400m Run 20 Pull Ups 20 Deadlifts 200m Run 10 Pull ups 10 Deadlifts @90/60 PEAK Strict Press 5×2@90+% of 1RM
STRENGTH Clean and Jerk EMOM 12 mins 2 Power Clean + 1 Push Jerk @75% of 1rm WOD 9 Min AMRAP 3 Thrusters 9 Hand Release Push Ups 30 Double Unders @52.5/35 (115/75) PEAK Intervals 20 x 30 seconds work@RPE 5-9 (see notes) / 30 seconds recovery @RPE 1 RPE Chart 0 – Nothing at…
STRENGTH Pull Up 7×3 Weighted Pull Ups *Score Total weight moved (Pull Ups) *Superset with 3 DBL DB bent over rows 0:00 1:30 3:00 4:30 6:00 7:30 9:00 WOD 18.1 20 Min AMRAP 8 TTB 10 Hang DB Clean and Jerk 12 Cal Row @22.5/15 PEAK Back Squat 5×4@87.5-90% of 1RM
STRENGTH Front Squat 3×3 @80% of 1rm 2×7 @65% of 1rm 000,200,400,700,1000 WOD 9 Min AMRAP 15 TTB 30 Wall Balls @20/14 PEAK Strict Press 5×3@87.5-92.5% of 1RM
STRENGTH Bench Press 5×2 @85-90% 2×10 @60% 000,200,400,600,800,1000,1200 WOD For Time (15 min cap) 3RFT 10 DBL DB Burpee Box step overs @25/15 20 AB mat sit ups 30 D/Us PEAK 2 Sets of 3 intervals of 6min Work: 3min Recovery , rest 8min between sets Interval 1: 6min AMRAP 2 Ring Muscle ups 4…
STRENGTH HSPU 5×5 Strict HSPU Immediately into 10 DB Push Press 000,200,400,600,800 *No prescribed weight for DB PP WOD For Time (15 min cap) 2 Rounds 30 Alternating Pistol Squats 30 Hang Power Cleans @52.5/35 20 Box Jumps (24/20) 20 C2B Pull Ups PEAK Back Squat 5×5@80-85% of 1RM
STRENGTH Snatch 7×1 Hang Snatch + 2 OHS @75% of 1rm 000,130,300,430,600,730,900 WOD 12 Min AMRAP 200m Run 18 DB Snatch 1 Legless Rope Climb @22.5/15 PEAK 30min EMOM 1) Ski or Row for calories 2) Assault Bike for Calories 3) Rest (Nasal breathing only while resting)