Strength Back Squat 4×2 @85% of 1rm 2×6 @65% of 1rm 000,200,400,600,900,1200 * WOD EMOM 15 Mins 1 Full Snatch + 2 OHS No prescribed Weight *Score = Total Weight Moved 3×15=45, 45×100=4500kg * PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re…
Strength Bench Press 5×8 @65% of 1rm 000,230,500,730,1000 * WOD For Time (7-9 min cap) 4 Rounds 3 Squat Cleans 15 KB Swings 50 Double Unders @80/52.5kgs @24/16kgs * PEAK “JENKINS” AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter…
Strength/ Gymnastics Strict Pull Up 4×7 Push Ups + 5 Strict Pull Ups Rest 2 mins between efforts * WOD 18 Min AMRAP 25 DBL KB Box Step Overs @24/16kg 25 TTB 55 Wall Balls 55/45 Cal Row * PEAK Thruster 1RM test Take 15min to establish a 1RM thruster. *Bar has to be taken…
Olympic Lifting Snatch EMOM 10 Mins 1 Full Snatch @75% of 1rm For Reps * WOD 2 mins on 1 min off x5 50 Doube Unders 12 Overhead Squats ME Bar Facing Burpees @52.5/35kg * PEAK 15min AMRAP 200m run 10 DB Power snatch (R) 10 DB Power snatch (L) 5 Ring muscle ups Men:…
Gymnastics Kipping Pull Up 4×5-10 Kipping Pull Ups + 5 DBL KB Bent Over Rows 2 Mins rest between sets * WOD 15 Min AMRAP 30 GHD Sit Ups 20 Clean and Jerk @50/30kg 110 Double Unders * PEAK 3 Rounds for quality 20sec L-hang flutter kicks 200m Heavy Farmers carry 20sec L-hang flutter kicks…
Strength Deadlift 5×7 @70% of 3rm 000,230,500,730,1000 * WOD For Time (10-13 min cap) 30 DBL DB Box Step Overs 15m HS Walk 20 DBL DB Box Step Overs 15m HS Walk 10 DBL DB Box Step Overs 15m HS Walk @25/15 (55/35) @60/50cm (24/20) * PEAK 20m moderate intensity conditioning Jump on the Air…
Strength Bench Press 5×1 @90-95% of 1rm 2×8 @65% of 1rm 000,200,400,600,800,1000,1200 For Time (8 min cap) * WOD 30 Thrusters @70/47.5kg * PEAK 30 Muscle ups for time *Scale first the number of reps to 20, 15 or 10 otherwise do 60 C2B or standard pull ups for time *Compare to 7 March
Gymnastics Strict Pull Up 4×3 Strict C2B + 4 Pull Ups + 7 Ring Rows Rest 2 mins between round * WOD 15 Min AMRAP 3 Full Snatch 6 Strict HSPU 18/14 Cal Row @60/42.5 * PEAK Snatch Work up to a heavy single. Once you miss a weight 3 times you’re done for the…
Strength Clean 7×1 Power clean + 1 Hang Squat Clean + 1 Front Squat @75% of 1rm 000,200,400,600,800,1000,1200 * WOD For Time (12 min cap) 3 rounds 50 Air Squats 21 KB Snatch @24/16kg 15 TTB * PEAK 2 Rounds for time 1 km run (0.62 miles) 50 Wall Balls 40 Push ups 30 Deadlifts…
Strength Strict Press 5×2 000,200,400,600,800 *Allow 7 mins to build to working weight * WOD 7 Min AMRAP 3 Clean and Jerk @80/52.5kg 12 Pull Ups * PEAK 3 Rounds for quality 5 Skin the cats 10 DB Floors press 20 Weighted sit ups Rest 2min *Hold hollow position during DB floor press