Monday 19 August 2019

Strength Pull Up 6×3 Weighted pull up + 3-5 Non Weighted Strict Resting 2 mins between sets * WOD For Time (12-15 min cap) 10 Rounds 12 DB Snatch 3 Ring Muscle Up @22.5/15kg * PEAK Clean (3 second pause above knees) 5×3 *Start @70% and increase each set. Focus on tightness in the pause…

Friday 16 August 2019

Olympic Lifting Snatch 6×1 Snatch Deadlift + 1 Snatch @70% of 1rm 000,200,400,600,800,1000 * WOD For Time (8-10 min cap) 30-20-10 DBL DB Snatch 15 TTB After each round @20/12.5kg * PEAK For time: 21-15-9 Hang power cleans (80/50) Front rack walking lunge (21metres – 15metres – 9metres) (80/50)

Thursday 15 August 2019

WOD 15 Min Amrap 30/22 Calorie Bike 30 Power Cleans 20 Bar Facing Burpees 20 Front Squats 10 C2B Pull Ups 10 Bar Muscle Ups @52.5/35kg * CORE 3×1 min Weighted Plank Rest 1 min between set * PEAK 4 Rounds not for time: 5 Strict pull-ups + 5 pull-ups (butterfly or kip) + 5…

Wednesday 14 August 2109

Strength Bench Press 6×3 @80% of 1rm 000,200,400,600,800,1000 * WOD For Time (15-17 min cap) 3 Rounds 50 Wall Balls 100 Double Unders @20/14lbs * PEAK Strength Circuit Pendlay Row 4×10 (70/50) Romainian Deadlift 4×12 (70/50) GHD Weighted Back Extentions 4×10 (10kg plate)

Tuesday 13 August 2019

Olympic Lifting Clean and Jerk 6x 1 Hang Squat Clean + 1 Clean and Jerk @80% of 1rm 000,200,400,600,800,1000 * WOD 11 Min ARMAP 12 DBL KB Clean and Jerk 8 DBL KB Box Step Overs 200m Run @24/16kg * PEAK 8 Rounds 25 Cal Row or Bike 400m Run (1 Mile pace) Rest 3min…

Monday 12 August 2019

Gymnastics/ Strength Ring Dip 5×3 Weighted + 7-10 Kipping Dips Resting 230 between each set *Weight should stay the same each set * WOD For Time 3 Rounds 400m Run 21 KB Swings 12 Thrusters @32/24kg @42.5/30kg * PEAK Power clean 5×3 Start @70% and increase each set Halting clean deadlift 4×3 @90% of clean…

Friday 9 August 2019

Strength Front Squat 5×3 @80% of 1rm 000,230,500,730,1000 * WOD For Time (12-15 min cap) 4 Rounds 20 GHD Sit Ups 2 Muscle Ups 22 SGL Arm DB STOH @22.5/15kg * PEAK Strength Circuit Pendlay Row 4×10 (70/50) Bench press 4×12 (70/50) GHD Weighted Back extentions 4×10 (10kg plate) Rowing intervals Every 3minutes for 5…

Thursday 8 August 2019

Strength/Olympic Lifting Snatch EMOM 4 Mins 3 Muscle Snatch 2 min rest EMOM 4 mins 2 Hang Power Snatch 2 min rest EMOM 4 mins 1 Full Snatch *Weight increases each movement * WOD 11 Min AMRAP 600m Run AMRAP 12 Ring Dips 9 Overhead Squats @52.5/35kg * PEAK 3 Rounds not for time Max…

Wednesday 7 August 2109

Aerobic Capacity For Time 5k Row * WOD Min 1- 5,10,15,20 Pull Ups Min 2- 50-75 DU Min 3- 12 Down Ups Repeat 4 Rounds Pulling Under Fatigue Scale Volume of each movement * PEAK 5×3 Clean (3 second pause just below knees) *Start @70% and increase each set. Focus on tightness in the pause…

Tuesday 6 August 2019

Strength Deadlift 5×5 000,300,600,900,1200 *Increasing weight each set * WOD For Time (10-12 min cap) 30 TTB 5 Rounds 12 Push Ups 15 DB Snatch 30 TTB @25/15kg * PEAK 30min AMRAP 400m Run (at 1 Mile pace) 50 Sumo deadlift high pull (35/25) 400m Run (at 1 Mile pace) 50 Air Squats