Strength Back Squat 4×4 @80% of 1rm 1×10 @55% of 1rm 000,300,600,900,1200 * WOD 12 Min AMRAP 50 Double Unders 18 Pull Ups 9 Single Arm OH DB Lunge @25/15kg * PEAK Strength Circuit 4 Rounds Strict Press 5×5@75% of 1 RM Max effort KB bent over row (24/16) Max effort Strict Pull-ups Rest as…
Strength Deadlift 5×3@ 75% of 3rm 000,230,500,730,1000 * WOD 9 Min AMRAP 250 Double Unders Remaining time AMRAP 11 KB Swings 22 Wall Balls @24/16kg @20/14lbs * PEAK OPEN WOD 17.5 10 rounds for time of: 9 Thrusters, 95 lb. 35 double-unders
Core/Midline Tabata Hollow Hold * WOD For Time (15-18 min cap) 2 Rounds 50/40 Cal Row 50 Med Ball Sit Ups 25 DBL DB Box Step Overs 25 Ring Dips @20/14lbs @22.5/15kg * PEAK Active recovery 20min EMOM Bike or row 1min: Work 60%-70% 1min: Rest (slow) and ROMWOD
Strength Strict Press 7×2 @80% of 1rm 000,200,400,600,800,1000,1200 * WOD EMOM 15 mins 3 Hang Power Clean and Jerk *No prescribed weight Score = total weight moved eg: 15×3=45, 45×100=4500kg * PEAK Interval Weight Training Day 3 Rounds 8 Power Snatches 50/35kg – unbroken 12 Chest to bar pull-ups 2min Max cal Row 3 Rounds…
Strength Tempo Deadlift 10×2 @65% of 3rm 000,130,300,430,600,730,900, 1030,1200,1330 * WOD For Time (9-11 min cap) 21-18-15 Deadlift Push Press 21 Box Jump overs after each round @50/30kg * PEAK Pause Push Press 5×3@80%-85% of 1RM Perform as a pause push press, 1sec pause in front rack. *Rest 2min between sets
Gymnasics/Strength Handstand Push Up EMOM 10 Mins 3-8 HSPU * WOD 15 Min AMRAP 200m Run 9 Thrusters 3 Ring Muscle Ups @42.5 /30kg * PEAK Strength Circuit 4 Rounds Strict Press 5×5 @72.5% of 1 RM Max effort KB bent over row 24/16kg Max effort Strict Pull-ups Rest as needed in between Sets
Strength Front Squat 5×2 @85% of 1rm 000,230,500,730,1000 * WOD 12 Min AMRAP 8 DBL DB Box Step Overs @25/15kg 12 Burpee Box Jump Overs 18 Wall Balls Rest 30 Seconds between rounds * PEAK OPEN WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3…
Strength Deadlift 3×3 @90% of 3rm 1×14 @50% of 3rm 000,300,600,900 * WOD 8 Min AMRAP 3-6-9-12 etc Push Ups TTB * PEAK Active recoery 20min EMOM Bike or Row 1min: Work 60%-70% 1min: Rest (slow) and ROMWOD
Skill Handstand Push Up 4 Rounds 6 DBL DB Strict Press +10 Kipping HSPU +10-15 DBL DB Push Press Rest 3 mins between set * WOD For Time (18-21 min cap) 3 Rounds 30 Hang DB Snatch @22.5/15kg 15 Burpees to Target 10 Strict Pull Ups 1km/750m Bike * PEAK Interval Weight Training Day 3…
Strength Bench Press 5×6 @75% of 1rm +10-15 BW Push Ups 000,300,600,900,1200 * WOD 11 Min AMRAP 21/17 Cal Row/Bike 5 Hang Squat Cleans 3 Push Jerk @60/42.5kg * PEAK 5 Rounds 200m Run 12 Unbroken Hang Power Snatch @50/35kg Rest 2min