Monday 14 October 2019
Gymnastics TTB 10 Min EMOM 5-10 TTB * WOD 20 Min AMRAP 21 Wall Balls 15 Lateral Burpees over bar 9 Power Cleans @20/14lbs @60/42.5kg Score Rounds and Reps * PEAK 5 Rounds for time: 15 GHD Sit-ups 40m Farmers Carry (42/32kg)
Friday 11 October 2019
Strength Back Squat 6×4 @70-75% of 1rm 000,230,500,730,1000 * WOD 13 min AMRAP 35 SGL Arm DB Hang Snatch 35 Box Jumps 35 SGL Arm DB STOH 35 Cal Row @25/15kg @24/20′ * PEAK Strict press 5×5@80% of 1RM 3 Rounds for time 4 rope climbs 7 Shoulder to overhead 80/50kg 10m Front rack walking…
Thursday 10 October 2019
Strength Push Jerk 5×3 000,200,400,600,800 *Increasing weight each set * WOD For TIme (7-9 min cap) 50 Hang Squat Cleans @42.5/30kg * PEAK Rowing Intervals 5x500m Row 90 second rest
Wednesday 9 October 2019
Strength Ring Dip 5×5 Weighted Dips Scale to Weighted Push Ups Resting 230 between sets *Stay same weight throughout * WOD For Time (12-15 min cap) 2 Rounds 64 Wall Balls 5 Deadlift 32 HSPU 5 Deadlift @120/80kg * PEAK Active recovery 1: Romwod 2: 15min light row/airdyne 3: Swim *Choose one
Tuesday 8 October 2019
Core Back Extensions 4×12 Resting 3 mins between sets * WOD 20 min AMRAP (For Reps) 500m Row 20 Burpees Over Rower *Score = Total number of burpees * PEAK Deadlift 5×5@85%
Monday 7 October 2019
Strength Clean 7×1 @75% of 1rm 1 Power Clean + 2 Front Squats + 1 Jerk 000,230,500,730,1000,1230,1500 * WOD For Time (7-9 min cap) 3 Rounds 30 Hand Release Push Ups 21m Single Arm OH Lunge @25/15kg * PEAK Front squat 6×2 80% of 1RM Bent over rows 5×5@Heavy weight
Friday 4 October 2019
Core/Midline Midline Accumulate 2 Min Hanging L-sit * WOD AMRAP for Reps 15 Min EMOM 5 Pull Ups F- 5 M- 8 Push Ups ME Barbell Back squats @20/15kg *Score is total number of back squats *Athletes may miss a round when need * PEAK For time 21 – 15 – 9 Overhead Squat (65/45)…
Thursday 3 October 2019
Strength Overhead Squat EMOM 10 mins 5 OHS No prescribed weight * WOD For Time (7-9 min cap) 3 Rounds 25 Box Jumps 25 DB Snatch @24/20′ @25/15kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press (32/24) (70/52) 4 x 10 Single arm heavy DB bent over row 4 x Max effort…
Wednesday 2 October 2019
Strength Bench Press 6×3 @ 80% of 1rm 000,230,500,730,1000.1200 *Superset with 10 laying med ball throws * WOD For Time (14-17 min cap) 3 Rounds 400m Med Ball Run 25 GHD Sit Ups 50 Wall Balls @20/14lbs * PEAK 7 Rounds 1min on/ 1min off 15/12 Cal bike or row Max effort kipping handstand push…