CORE 5×15 Med ball Sit Up Rest 2 mins between sets WOD 20 Min AMRAP 5 DBL DB Devil Press 10 Box Jump Over Overs 15 Wall Balls 20/15 Cal Row @22.5/15 @32/24 @9/6 PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re…
STRENGTH Front Squat 5×5 @75% of 1rm 000,230,500,730,1000 WOD 12 min AMRAP 12 Ring Dip 15m SGL Arm OH DB Lunge 3 Rope Climb @25/15 PEAK 10 Rounds for time 8 C2B Pul ups 6 Squat snatch 40/25 4 Burpees over bar
STRENGTH Barbell Cycling EMOM 11 mins 1 Power Clean 1 Hang Squat Clean 1 STOH @60% of 1rm C+J WOD 9 Min AMRAP 30 Air Squat 20 SGL Arm Hang DB Hang C+J 10m HS Walk @22.5/15 PEAK Bench Press 5-5-5-5-5 Increase weight from 7 December. Maintain same weight for all 5 sets. Sets every…
STRENGTH Pull Up 5x 10 Second hold into 5-10 Kipping Pull Ups Resting 2 mins between sets WOD 18 Min AMRAP 30 DB Snatch 15 TTB Rd1) 400m Run Rd2) 150 DU Rd3) 22 Burpees to target Rd 4) 400m Run Rd5) 150 DU Etc.. @22.5/15 Kg PEAK Rowing 100/75 cal re-test *Compare to 7…
STRENGTH 5×5 Weighted Pull Ups + Weighted Push Ups Move immediately into next movement 0:00 2:00 4:00 6:00 8:00 *Increase weight each round WOD For Time (12-14 min cap) 100 Wall Balls 50 Med Ball Sit Ups 600m Run @9/6 PEAK Bench Press 1-1-1-1-1 Warm up to a challenging weight and maintain that weight for…
STRENGTH Barbell Cycling 7×2 @65% of 1rm 1 Power Snatch + 1 Hang Squat Snatch 000,130,300,430,600,900 WOD 8 Min AMRAP 250 DU 60 KB Snatch ME Burpee Bar MU @24/16KG PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move…
MIDLINE 5×15 V-sits + 45 Second Plank Rest 90 seconds between sets WOD 10 Rounds (21 min cap) 7 Handstand Push Ups 3 Squat Cleans 11/9 Cal Row @70/47.5 Kg PEAK 12min EMOM Min 1: 3-5 Ring Muscle ups Min 2: 6-12 Pistol squats Min 3: 2-4 Skin the cats
STRENGTH Back Squat 5×7 @65% of 1rm 000,300,600,900,1200 WOD 9 Min AMRAP 18m DBL DB Front Rack Lunge 9 TTB 12m DBL DB Front Rack Lunge 9 Pull Ups @22.5/15 PEAK Bench Press 3-3-3-3-3 Warm up to a challanging weigh and maintain that weight for all 5 sets. Sets every 2:30min 8 Rounds 30 sec…
STRENGTH Barbell Cycling 5×1 1= 5 Deadlift + 3 Hang Power Clean + 1 Jerk Increase weight each set 000,300,600,900,1200 *Start @50% of 1rm Jerk WOD 7 Min AMRAP 7 Bar Facing Burpees 3 Push Jerk @70/47.5 Kg 1 km to finish PEAK Chelsea 5 Pull ups 10 Push ups 15 Squats Each min on…
Partner WOD (35 min time cap) 20 burpees 40 squat cleans 50/35 Kg 60 push ups 80 sit ups 10 X 100m sprints (Rd 1) 20 Burpees 40 Thrusters 50/35 Kg 60 pull ups 80 American KB swings 10 X 10 Cal Bike (Rd 2) 20 Burpees 40 Power cleans 50/35 Kg 60 T2B 80 Lunges 10…