Strength Push Press 7×2 @75% of 1rm 000,200,400,600,800,1000,1200 *Pausing 2 seconds in dipped position * WOD 7 Min AMRAP 16 DB Snatch 3 Bar MU @22.5/1kg * PEAK Bergeron Beep Test: EMOM for as long as possible 7 Thrusters 35/25kg 7 Pullups 7 Burpees Skill 12min EMOM 1: 10m Handstand walk + 10 pistols 2:…
WOD For Time 3 Rounds 200m KB Run 30 Air Squats 20 Hand Release Push Ups 100 Double Unders @32/24kg * Strength Ring Rows 5×30 seconds on 1 Min off Each working set should be max reps * PEAK Accessory Work 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16) 4 x Max…
Strength Front Squat 3×3 @80% of 1rm 2×7 @65% of 1rm 000,230,500,730,1000 * WOD For Time 5 Hang Squat Cleans 15 Bar Facing Burpees 25 C2B Pull Ups 15 Bar Facing Burpees 5 Hang Squat Cleans @80/52.5 * PEAK Strict Press 5×5@70% 5 sets: In a 2 minute window, complete: 1:25 of “paced” Ski Erg…
Strength Bench Press 5×3 @75% of 1rm + 10 Laying med ball throws 000,230,500,730,1000 * WOD 11 Min AMRAP 21m SGL Arm OH DB Lunge 15/11 Cal Bike 9m HS Walk @25/15 * PEAK Snatch Pulls 2×4@110% of 1RM snatch Every 4 minutes for 5 rounds 10 Heavy ball squats (holding in front) 55/45 (125/100)…
WOD For Time 4 Rounds 20 Box Jump Overs 15 Push Press 15 TTB @60/42.5kg * Midline 4×20 Russian Twists + 30 Second Side Plank (R+L) Rest 90 seconds between sets * PEAK Back Squat 5×5@70%
Strength Bench Press 5×1 @90% of 1rm 2×5 @65% of 1rm (Negative, work with partner) 000,200,400,600,800,1000,1200 *Negative should be as slow as possible to chest, Partner will pull bar off the chest) * Wod For Time (10-12 min cap) 3 Rounds 200m Run 3 Rope Climbs 9 Overhead Squats @42.5/30kg * PEAK Back Squat Build…
Strength Strict Pull Ups 6×3 Weighted 000,200,400,600,800,1000 *Weight should stay same throughout * WOD AMRAP Tabata Clock 4 Full Tabatas 12/8 Cal Row 8 Burpees Over Rower 6 KB Snatch (R) 6 KB Snatch (L) @24/16kg * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16) 4 x 40m Double…
Strength Back Rack Box Squat 5×2 @80% of 1rm 000,230,500,730,1000 * WOD For Time (9-11 min cap) 5 Rounds 15 Ring Dips 3 Hang Clusters @60/42.5kg * PEAK Aerobic Capacity – Running 6 x 400m Sprint 200m Walk as recovery
Strength Strict Press 4×3 *7 mins to build to heavy 3 000,200,400,600 3×12 French Press/ Skull Crusher (DB’s) 000,200,400 * WOD 6 Min AMRAP 35 DU 4 Burpee Bar Muscle Ups 1 Min Rest 4 Mins Build to heavy 5 deadlift * PEAK 3 Rounds for time 100m Heavy farmers carry (40/35) 8 Muscle ups…
Olympic Lifting Snatch EMOM 5 Mins 5 TNG Power Snatch 2 Mins Rest EMOM 5 Mins 5 Overhead Squats @60/42.5kg * WOD AMRAP 11 Mins 11 TTB 11 Burpees to Target 22/17 Calorie Bike 22 HSPU * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16) 4 x 40m Double…