CORE Midline 5×45 Second weighted planks 30 Seconds rest between sets * WOD 15 Min 2Km Row Remainder of time AMRAP 15 KB Swings @24/16kg 12 Burpees to Target * PEAK 3 Rounds – 2min AMRAP 12 DL @50%-60% of 1RM C+J 10 Hang power cleans 8 Shoulder to overhead Max burpee box jumps (24/20)…
Olympic Lifting Clean + Jerk 5 Rounds @80% of 1rm C+J 1 Hang Clean + 2 Front squats + 1 Jerk 000,230,500,730,1000 * WOD 11 Min AMRAP 30 Air Squats 20 Push Ups 10 Pull Ups * PEAK 10min EMOM 3 Back Squats @80%-85% of 1RM Back Squat
Strength Deadstop Deadlift 6×2 @85% of 3rm 000,230,500,730,1000,1230 * WOD For Time (10 min cap) 10-9-8-7-6-5-4-3-2-1 Deadlift @80/52.5kg 2-4-6-8-10-12-14-16-18-20 Box Jump Overs@24/20′ * PEAK Rowing intervals 5x500m Row Rest 2min between interval
Olympic Lifting 15 Min EMOM 2 Full Snatch *No prescribed weight Score = Total weight moved 15×2=30, 30×100=3000kg *If failed rep, round does not count * WOD Handstand Push Up 50 HSPU For Time 7 min cap * PEAK Strength Circuit 4 Rounds (not for time) 10 Bent over rows @45% of 1RM front squat…
Strength Back Squat 20 mins to find 1rm * WOD 9 Min AMRAP 50 Double Unders 12 KB Swing @32/24kg 7 Front Squats @60/42.5kg * PEAK 3 Rounds 7 STOH @60%-65% of 1RM PJ 14 Toes to bar 15 burpee box jumps REST 3min (REST an extra 2 min after last round – 5min total)…
Strength Deadlift 5×3 @ 75% of 3rm 1×10 @ 60% of 3rm 000,200,400,600,800,1000 * WOD For Time (13 Min Cap) 4 Rounds 20/14 Cal Bike 15 Alt DB Clean and Jerk 10 T2B @22.5/15kg * PEAK Every 2min for 20min 80m Sled push (sled + 20kg) *If you do not have a sled, change this…
Strength Strict Pull Up 5×3 Weighted Pull Ups *Increase weight each set Rest 2 mins between set * WOD 15 Min AMRAP 50 Double Unders 3 Power Snatch 15 Pull Ups 3 Squat Snatch 10 TTB @70/47.5kg * PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even…
Strength Clean 6×2 Full Cleans @80% of 1rm 000,200,400,600,800,1000 * WOD For Time (12 min cap) 3 Rounds 12 Bar Facing Burpees 4 Clean and Jerks 3 Min Rest 3 Rounds 4 Clean and Jerks 12 Bar Facing Burpees @80/52.5kg * PEAK Build to 3 rep max Front squat for the day Then, 5 min…
Strength Strict Press 20 mins to find 1RM * WOD For Time (7-9 min cap) 400m Run 21-15-9 Push Press Box Jump Overs @52.5/35kg @24/20′ * PEAK 12min AMRAP 15 Double Dumbell Burpee Clean and Jerk 25/15kg 30 Calorie Row
Core 3×1 Min Weighted plank 90 seconds rest between efforts * WOD 18 Min AMRAP 18m Single Arm OH DB Lunge 15 GHD Sit Ups 3 Rope Climbs @22.5/15kg * PEAK Strength Circuit 4 Rounds (not for time) 10 Bent over rows @42.5% of 1RM front squat 10 single leg each side romainian deadlift @32.5%…