STRENGTH Step Back Lunges 5×8 @60% of 1rm Front Squat 000,230,500,730,1000 WOD For Time (7 min cap) 30 Pull Ups 20 Hang Squat Cleans 150 Double Unders @60/42.5 CARDIO Complete the following in any order 400m 400m row 1000m bike PEAK Running 10min POSE running drills: https://www.youtube.com/ watch?v=9R-3UT1Vd9o then: 10 x 200m for quality not…
Team WOD Team of 3 ( one work 2 rest)* 40 min time cap 100 Box jumps 100 american KB swing 16/24 100 squat cleans 50/35 kg run 1800m 100 burpee pull ups 100 wall balls 100 HSPUs/HRPUs row 1800m 100 STOH 50/35 100 T2B 100 Front Rack Lunges 50/35kg 4200m bike *max 10 reps…
CORE EMOM 10 mins 20 Second Hanging L-sit Rest remainder of minute WOD For Time (18 min cap) 5 Rounds 7 C2B Pull Ups 10 STOH 400m Run @60/42.5 PEAK Gymnastics volume 10min EMOM Pistol squats Pick a number that is challenging to get through in 20sec when you’re fresh and maintain that rep scheme.…
STRENGTH Deadlift 5×5@ 80% of 3rm 000,230,500,730,1000 WOD 14 Min AMRAP 22/18 Cal Row 15 Ring Dips 22 Wall Balls 15 Burpees to Target 22 Overhead Squats @20/14 Lbs @42.5/30 KG PEAK Handstand walking Test: Max distance in 2min Does not have to be unbroken. If you don’t have handstand walk yet, kick up against…
PLYOMETRICS 7×6 Single Leg Broad Jumps (3R+3L) Resting 1 minute between rounds WOD 12 Min AMRAP 17.2 2 rounds 50-ft. DBL DB weighted walking lunge 16 toes-to-bars 8 DBL DB power cleans Then, 2 rounds of: 50-ft. DBL DB weighted walking lunge 16 bar muscle-ups 8 DBL DB power cleans Etc., alternating between toes-tobars and…