STRENGTH Ring DIp 7×3 Weighted Dips 000,130,300,430,600,730,900 *Look to increase weight each set WOD For Reps 0-4 mins: 30 Strict HSPU 4-8 mins: 800m Row 8-12 mins: 40 Burpees to Target 12-16: AMRAP Squat Cleans @60/42.5 Kg *Score will be total number of Squat Cleans PEAK Midline / Shoulder work 5 rounds 20 sec L-sit…
STRENGTH Bench Press 7×3 @80% of 1rm 000,200,400,600,800,1000,1200 WOD 12 Min AMRAP 7 Overhead Squats 1 Legless Rope Climb 100m Run @52.5/35 Kg PEAK Back Squat 15 – 15 – 15 *Rest as needed between sets. *Do all 3 sets at the 15RM you established on the 26th of October
STRENGTH Sumo Deadlift 7×3 @70% of 3rm 000,200,400,600,800,1000,1200 After each set complete 6 double KB Bent Over Rows @32/20kg WOD For Time (9 min cap) 5 Rounds 9 Hang Power Snatch 18 Wall Balls @42.5/30 (95/75) PEAK Pull up & Toes to bar tests Death by pull ups, going every 30sec Rest 5min Death by…
CORE Midline 5×5 Strict TTB Immediately into 1 minute plank hold WOD For Time (16 min cap) 120 DU 30 Alt DB Snatch 5 Burpee Bar Muscle Ups 20m SGL Arm OH DB Lunge (R) 5 Burpee Bar Muscle Ups 20m SGL ARM OH DB Lunge (L) 5 Burpee Bar Muscle Ups 30 Alt DB…
BARBELL CYCLING EMOM 0-4 mins – 2 Power Clean + Jerk1 2 min Rest 6-10 mins- 1 Power Clean and Jerk + 1 Squat Clean + Jerk 2 min rest 12-16 mins 2 Squat Cleans and Jerk Weight increases each change of movement WOD 12 min AMRAP 14 TTB 7 DBL KB Squat Cleans 3…
STRENGTH Handstand Push Up 5×5 Strict Deficit HSPU 000,200,400,600,800 *No prescribed deficit WOD 4×3 Min AMRAP 18/14 Cal Row 3 Rope Climbs ME Overhead Squats @52.5/35 Kg *2 Min rest between rounds PEAK 15min EMOM Min 1: 8-12 T2B Min 2: 8-12 Box jump overs Min 3: 8-12 GHD Hip extensions
STRENGTH Deadlift 2×3 @90% of 3rm 2×5 @80% of 3rm 1×10 @70% of 3rm 000,200,400,600,800 WOD For Time (9 min Cap) 30 Bar Facing Burpees 30 Thrusters *Break workload up however athlete chooses @60/42.5Kg PEAK Midline / Shoukder work 5 rounds 4 TGU (2 per arm) 8 Ring push ups with arm shoot out (4…
STRENGTH Snatch 10×1 @80% of 1rm Every 90 Seconds WOD For Time (15-17 min cap) 7 Rounds 15 Wall Balls 9 Ring Dips 3 Power Snatch @70/47.5 Kg PEAK Back Squat 12 – 12 – 12 *Rest as needed between sets. *Do all 3 sets at the 12RM you established on the 10th of October…
STRENGTH Paused Deadlift 7×2 @70% of 3rm 000,200,400,600,800,1000,1200 *Pausing 2 Seconds at the knee WOD For Time (12 min cap) 3 Rounds 30 GHD Sit Ups 15 Hang Squat Cleans @52.5/35 Kg PEAK Row 5 Rounds: 5 Burpees over rower 15/10cal Row 5 Burpees over rower *Rest 1min between rounds
STRENGTH Ring Dip 5×5 Strict + 5-10 Kipping Rest 10 Seconds between *90 seconds rest between rounds WOD 22 Min AMRAP 600m Run 40m DBL KB Front Rack Carry 20m DBL KB OH Carry 15 TTB @24/16 PEAK Linda For time 10-9-8-7-6-5-4-3-2-1 Deadlift (1 1/2 BW) Bench press (BW) Clean (3/4 BW)