STRENGTH Front Squat 5×3 @75% of 1rm 2×5 @50% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (8 min cap) 25/20 cal bike 50 KB Swings 25/20 Cal Bike @24/16 PEAK Clean Complex 1 Power clean + 2 Hang power cleans + 3 Push jerks Work up to a heavy complex in 20min
CORE Weighted Plank 4×90 Second weighted plank Resting 90 seconds between rounds WOD 15 Min AMRAP 2 Rope Climb 5 Thrusters 30 Double unders *30 seconds rest every 2 rounds @52.5/35KG PEAK Handstand walking 5 Sets, Max effort HSPU *Rest 3min Between sets Pick a distance between 5-20m and handstand walk to the wall where…
STRENGTH Push Press 5×5 Increasing weight each set Start at 50% of 1rm Jerk 000,230,500,730,1000 WOD 12 min AMRAP 10 Deadlift 7 Back Squat 4 Ring Muscle Up @80/52.5 *Use same barbell PEAK Gymnastics volume Toes To Bar Pick a number between 1-7 Hit that number every 30sec for 10min
STRENGTH Front Rack Box Step Ups 6×6 @50% of 1rm Front Squat 000,230,500,730,1000,1230 WOD 10 Min AMRAP 1-2-3-4-5 etc Hang Power Snatch Bar Facing Burpees @42.5/30 PEAK Running 10min POSE running drills: then: 5 x 400m for quality not time Rest 1min between sets
PLYOMETRICS 5×6 Single leg box jumps + 1 Broad Jump (3R+3L) Resting 1 minute between rounds WOD For Total Weight Moved 5 Rounds Every 3 minutes 18/14 Cal Row 12m HS Walk 3 Clean and Jerk *Rest remainder of 3 minutes *No prescribed weight PEAK Overhead squats 5 x 2min EMOM 20 Box jump overs…
Partner WOD one work one rest ” Karen, Eva, Annie, Grace 150 Wall balls for time (Max 8 Mins) Then 5RFT of Run 800m 30 Pull ups 30 KB swings (Max 22 mins) Then 50-40-30-20-10 Double Unders Sit Ups followed by Double Grace @42.5/60Kg 60 Clean Jerks for Time (Max 10 mins)
STRENGTH Deadlift 7×3 @85% of 3rm 000,200,400,600,800,1000,1200 WOD For Time (12-15 min cap) 10-9-8-7-6-5-4-3-2-1 Hand Release Push Ups TTB After each round 12m DBL DB Front Rack Lunge @22.5/15 PEAK Death by hang power cleans Minute 1: 2 Hang Power Cleans Minute 2: 4 Hang Power Cleans Minute 3: 6 Hang Power Cleans And so…
STRENGTH Front Squat 5×2 @85% of 1rm 3×1 @90% of 1rm 000,200,400,600,800,1000, 1200,1400 WOD For Time (7 min cap) 30 Clusters (Squat Clean Thruster) @60/42.5 CORE WORK Tabata hollow hold and plank then 3 rounds 10 T2B immediately into 15 ab mat sit ups every 2 mins PEAK Gymnastics volume 10min EMOM Strict Ring dip
PLYOMETRICS 5×10 Plate Good mornings + 3 Broad Jumps Resting 90 seconds between rounds WOD 15 Min AMRAP 1 Full Snatch + 1 Overhead Squat x2 8 Bar Facing Burpees 1 Legless RC + 1 Regular RC @70/47.5KG PEAK Back squat 1 to 3 sets Find a heavy 12 rep set *Use last weeks 10…
STRENGTH Push Press 7×3 @70% of 1rm Jerk 000,200,400,600,800,1000,1200 WOD 12 Min AMRAP 200m Run 8 KB Swings 16 Wall Balls 8 KB Swings @32/24 PEAK Handstand walking Pick a distance between 5-20m then complete this distance every 2min for 5 rounds. *The goal is to complete the chosen distanance in 1min and have at…