Gymnastics For Time 50 TTB * WOD For Time (24-30 min cap) 3 Rounds 800m Run 30 Burpees to target 30 Plate Box Step Ups @60/50cm (24/20) @10/5kg (20/10 * PEAK Front Squat 5×5@70% of 1RM Front squat NOTE: These are tempo front squats with 4 seconds down and straight back up
Oly Lifting Spilt Jerk 6×3 @70% of 1rm 000,200,400,600,800,1000 * WOD For Time (15-18 mins) 1.5k Row 10 Rounds 12 Push UPs 10 Single arm DB C+J 8 Box Jump Over Overs @22.5/15kg * PEAK Pause Push Press 5×5@70%-75% of 1RM – Perform as a pause push press, 1sec pause in front rack. *Rest 2min…
Strength Paused Front Squat 5×2 @80% of 1rm 000,230,500,730,1000 *Pausing 2 Seconds * WOD 10 Min AMRAP 12 TTB 12 DBL DB Lunge 12 Pull Ups 12m HS Walk @25/1kg * PEAK Active recovery 20min EMOM Bike or row 1min: Work 60%-70% 1min: Rest (slow) and ROMWOD
Core/ Midline Midline 3×90 second prone hold Rest 2 mins between efforts *Weighted if prefered * WOD E2MOM 7 Rounds 5 Power Cleans 5 Push Jerks ME Row Remainder of time @60/42.5kg *Score = Total Calories accumulated *a new round starts on 2 min mark * PEAK Skill Work 12min AMRAP 15 T2B 50m Heavy…
Strength/ Oly Lifting Snatch 20 Mins to find 1rm * WOD For Time (11-12 Min cap) 4 Rounds 15 Power Snatch 10 Thrusters 10 Bar Facing Burpees @42.5/30kg * PEAK Interval Weight Training Day 3 Rounds 10 PC & Jerks 60/40kg 400m Run 3 Rounds 12 OH squats 60/40kg 12 Box jump overs 24/20′ 50…
Strength Back Squat 3×4 @80% of 1rm 2×8@65% of 1rm 000,230,500,730,1030 * WOD 9 Min AMRAP 50 Double Unders 15 Handstand Push Ups 7 Squat Cleans @50/35kg * PEAK Strength Circuit 4 Rounds Strict Press 5×5@80% of 1 RM Max effort KB bent over row (24/16) (52/35) Max effort Strict Pull-ups Rest as needed in…
Strength/ Gymnastics Handstand Push Up 50 HSPU For Time 7 min cap * WOD 15 Min AMRAP 24/18 Cal Row 12m HS Walk 3 Rope Climbs * PEAK OPEN WOD 17.4 variation Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft.…
Strength Push Press + Split Jerk 6 Rounds @70% of 1rm Jerk 2 Push Press + 1 Split Jerk 000,230,500,730,1000,1230 * WOD 10 Min AMRAP 7 Strict Pull Ups 14 Push Press 21 Box Jumps @42.5/30 (95/70) @60/50cm (24/20) * PEAK Active recovery 20min EMOM Bike or row 1min: Work 60%-70% 1min: Rest (slow) and…
Strength Deadlift 20 mins find 3rm * WOD For Time (7-9 min cap) 15 Power Cleans 30 Bar Facing Burpees 15 Squat Cleans @70/47.kg * PEAK Gymnastics Skill Work 4 Rounds 5 toes to bar 5 chest to bar-pull-ups 5 Bar Muscle ups Try and do all 15 reps unbroken *Rest as needed between rounds…
Strength/ Gymnastics Handstand Push Up 3x ME Strict HSPU + 12-15 DBL DB Push Press Rest 3 mins between sets * WOD 18 Min AMRAP In Pairs 30 GHD sit ups 50 Wall Balls 400m Run *Break up GHD’s and Wall Balls however, both run *Ball MUST NOT touch the ground throughout 18 mins *…