Friday 18 January 2019

STRENGTH Front Squat 3×3 @85% of 1rm 1×10 @60% of 1rm 000,230,500,730,1000 WOD 15 Min AMRAP ME Ring MU 400m Run *Every drop run 400m *Score= Total Ring MU PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for…

Wednesday 16 January 2018

STRENGTH Bench Press 5×3 @80% of 1rm 000,200,400,600,800 WOD DT (Test) 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.5 Kg PEAK Strict Press 1RM Take 10min to establish your initial strict press 1rm Then: 5-5-5-5-5 Find a challanging weigh and maintain that weight for all 5 sets. Sets every 2:30min

Thursday 17 January 2019

STRENGTH Strength Maintenance 5×7 Seated DBL DB Shoulder Press Superset with 12 Elevated Ring Rows Rest 2 mins between sets *Elevate feet with box WOD 15 Min EMOM 3 Full Snatch Score = total weight moved eg: 15×3=45x100kg=4500 kg PEAK 7 Rounds 1min work / 1min Rest 5-10 HSPU 5 Front squats 80/50 (175/110) ME…

Monday 14 January 2018

STRENGTH Back Squat 4×12 @65% of 1rm 000,300,600,900 WOD 12 Min AMRAP 9 Pull Ups 12 OHS 6 C2B Pull Ups 12 Burpees to target @52.5/35 Kg PEAK Bench Press 1-1-1-1-1 Increase weight from 2 January. Maintain same weight for all 5 sets. *Be sure to have a spotter for all sets Sets every 2:00min

Friday 11 January 2018

STRENGTH Barbell Cycling 7×2 Clean and Jerk @75% 1rm 000,130,300,430,600,730,900 WOD 9 Min AMRAP 15m DBL DB Front Rack Lunge 10 Push Ups 5 Bar Muscle Ups @25/15 (55/35) PEAK  Interval Workout 6 rounds Work 2:30, Rest 2:30 300/250m row 15 KB Swings (24/16kg) ME Box jump overs (24/20’)

Thursday 10 January 2018

STRENGTH Pull Up 5×2 Weighted Pull Ups + 4-8 C2B Pull Ups Rest 230 between sets WOD For Time (22 min cap) 1k Row 40m HS Walk 60 DB Snatch 40 Box Jumps 60 Wall Balls @22.5/15 @24/20 PEAK Bench Press 3-3-3-3-3 Increase weight from 26 December. Maintain same weight for all sets. Sets every…

Monday 7 January 2018

STRENGTH Pull Up 10 min EMOM 5-10 Pull Ups *Upscale to C2B WOD 18 Min AMRAP 50 TTB 15 Burpees to Target 25 DBL DB Box Step Overs 15 Burpees to Target @22.5/15 KG @24/20 PEAK Bench Press 5-5-5-5-5 Increase weight from 18 December. Maintain same weight for all 5 sets. Sets every 2:30min