Gymnastics/Strength Pull Up 10 Min EMOM Min 1- 12 KB Swings Min 2- 5-10 Kipping/ Butterfly Pull Ups * WOD For Time (15-18 min cap) 5-10-15-20-25-30 Overhead Squats Bar Facing Burpees @52.5/35kg * PEAK Snatch (2 Second pause at knee) 4 x 2 @ 60% – 70% Snatch (NO PAUSE) 7 x 1 @ 82.5%…
Strength Deadlift 10-7-4-1 Each for max weight 20 min cap Min 0- Warm Up Min 6- Max 10 Min 10- Max 7 Min 14- Max 4 Min 18- Max 1 * WOD For Time (11-13 min cap) 50 Single Arm OH DB Lunge 50 Pike HSPU 50 DB Box Step Ups 50 Wall Balls @25/15kg…
Strength Front Squat 5×4 @75% of 1rm 000,230,500,730,1000 * WOD 7 Min AMRAP 3 Front Squats 33 Double Unders @80/52.5kg * PEAK 12min AMRAP 12 DB front rack lunges 22.5/15kg 8 Toes to bar 4 Bar muscle ups
WOD 15 Min Amrap 7 Power Cleans 14 Wall Balls 21 Box Jump @60/42.5kg @20/14lbs @24/20lbs * CORE Midline 4x 15 Hollow Tucks + 45 Second Plank Rest 90 seconds between sets * PEAK Deadlifts 5×5 deadlift @75% – 80% of 1RM Turkish get ups 5 Sets Set = 3xL 3xR Build to heavy set…
Strength Bench Press 5×5 Increasing weight 000,300,600,900,1200 *Start at 55% of 1rm * WOD For Time (9-11 min cap) 1k Run 30 Burpee Pull Ups * PEAK 14min AMRAP 60 DB Snatches (22.5/15) 50 Double unders 40 Toes to bar 30 Burpee box jump overs 20 Ring Muscle ups
Strength Deadlift 5×5 @75% of 1rm 000,230,500,730,1000 * WOD For Time (15-17 min cap) 3 Rounds 30 KB Swings 30 Sit Ups 400m Run @24/16kg * PEAK Skill work 12min EMOM 1: 10m Handstand Walk 2: 10 Unbroken toes to bar 3: 10 Unbroken handstand push ups
Strength Front Squat 5×1 @90% of 1rm 000,230,500,730,1000 * WOD 12 Min AMRAP 11 Pull Ups 22 Push Ups 33 Alternating BW Lunges * PEAK 9min AMRAP 5 clean and jerks (60/42.5) 10 Burpee box jump overs(24/20) 200m run
Gymnastics/Skill TTB EMOM 10 Mins Min 1- Row 12/8 cals Min 2- 5-10 TTB * WOD For Time (14-18 min cap) 6 Rounds 40 DU 16 Alt DB PP (8R+8L) 10 Burpee Box Jumps 1 Min rest between rounds @22.5/15kg @24/20′ *Athlete needs 2 DB’s both on shoulders Pressing one whilst the other stays in…
Strength Split Jerk 5×2 @75% of 1rm Jerk 000,230,500,730,1000 * WOD 5 Rounds 2 Min working intervals 20 Wall Balls 5 Power Cleans Rest remainder of 2 min interval * PEAK Strength Circuit 4 x 8 Strict Press @65%70% of 1 RM 4 x 8 Barbell Bent over 4 x 8 strict pull-ups
Strength Back Rack Lunge 5×8 @55% of 1rm back squat 000,300,600,900,1200 * WOD For Time (9-11 min cap) 5 Rounds: 4 Bar Muscle Up 8 HSPU 12 DB Snatch @22.5/15kg * PEAK Turkish get ups 5 Sets Set = 1xL 1xR Build to heavy single using KB, DB or BB *Rest as needed between sets…