Wednesday 13 November 2019

Strength Bench Press 5×2 @75% of 1rm (Pausing 2 seconds at chest) 000,200,400,600,800 3×12 DB Tricep Kick Backs (12R+12L) 000,200,400 *No prescribed weight * WOD AMRAP 7 Mins ME Power Clean and Jerk @65% of 1rm C+J * PEAK Conditioning For Time: 50 Cal Assault Bike 25 Power Snatch (60/50) 5 Rope Climbs 50 Cal…

Tuesday 12 November 2019

WOD For Time 50-40-30-20-10 Calorie Row Barbell Overhead Squats @20/15kg * Midline 5×10 Hanging Extended Lever Leg Raises Rest 1 min between sets * PEAK Back Squat 7×1@90%-92.5% Split Jerk Work 3×5 Jump to split@75% of 1RM split Jerk 3×5 Front rack Press from split stance@75% of 1RM Press

Monday 11 November 2019

Strength Front Squat 5×5 @75% of 1rm 000,230,500,730,1000 * WOD 9 Min AMRAP 15 DBL DB GTOH 15 DBL DB Box Step Overs 30 Wall Balls @22.5/15kg @24/20′ * PEAK Aerobic Capacity – Running 6 x 3min Run 1-mile pace. Mark out starting point and ending point after your first run and aim to hit…

Friday 8 November 2019

Strength Push Press 8×2 @70% of 1rm Jerk 000,130,300,430,600,730,900,1030 * WOD 6 Min AMRAP 15m DBL DB Front Rack Lunge 3 Burpee Bar Muscle Ups 2 Mins Rest 3 Mins to find 1rm Squat Clean + Hang Squat Clean @22.5/15kg * PEAK Aerobic Capacity – Rowing 8 Rounds: 30 Cal Row Rest :30 after each…

Thursday 7 November 2019

  Strength Pulling 5×4 Heavy DB/KB Bent Over Rows + 8 Banded Pull Ups 000,230,500,730,1000 * WOD Amrap for Reps 6 Rounds 2 mins on 1 min off 30 Air squats ME Power Snatch Remainder of Time @35/25kg * PEAK Split Jerk Work 3×5 Jump to split@72.5% of 1RM split Jerk 3×5 Front rack Press…

Tuesday 5 November 2019

Strength Bench press 4×3 Heavy 2×7 Speed 000,230,500,730,1030,1230 *7 mins to build to heavy 3- stays same for sets *Weight reduces to focus on speed * WOD 7 Min AMRAP 50 Double Unders 10 Pull Ups 10 Push Ups * PEAK Aerobic Capacity – Running 3 Sets: 500m Run at 1-mile BEST pace Rest 1min…

Monday 4 November 2019

Strength Ring Rows 6×8 Elevated Rows 000,200,400,600,800,1000 * WOD For Time (18 min cap) 3 Rounds 800m Run 7 Squat Snatch @65% of 1rm Snatch * PEAK Back Squat 4×2 @87.5% – 90% of 1RM Back Squat 10 Rounds: 10 Cal Assault bike 30 Double unders 10 Chest to bar pull-ups REST 1:00 between rounds