Saturday 27 October 2018
Partner WOD 10 rounds for time (35 min time cap) partner A runs 400 m partner B must complete 5 C2B pull ups 10 push ups 15 front squats @ 40/30Kg 10 Push Press @ 40/30Kg 5 bar hop buprees partners then swap
Friday 26 October 2018
PLYOMETRICS 9 Mins Establish Max height Box Jump *Use plates to increase height WOD 18 Min AMRAP 20m Single Arm OH DB Lunge (10m R+10m L) 12 Ring Dips 20 Wall Balls 400m Run @25/15KG @20/14 PEAK Back squat 1 to 3 sets Find a heavy 15 rep set *Use last weeks 10 rep set…
Thursday 25 October 2018
STRENGTH Hang Clean 20 mins to find 3rm WOD 12 Min For Reps 1 Min ME KB Swings 1 Min ME HSPUs 1 Min Rest @24/16 Kg PEAK Running 10min POSE running drills: then: 3 x 600m Rest 1min between sets Keep time/pace the same for all 3
Wednesday 24 October 2018
STRENGTH Front Squat (Test) 20 Mins to find 1RM WOD 7 Min AMRAP 3,6,9,12 Etc of Clean and Jerk 1,2,3,4 etc of Bar Muscle Up or 3,6,9,12 pull ups @50/35 kg PEAK Gymnastics volume 30 – 50 Strict pull ups for time
Tuesday 23 October 2018
PLYOMETRICS 5×5 broad jumps ME *Minimal contact time with Ground Resting 90 seconds between rounds WOD 18 Min AMRAP 200m Run 3 Rounds 4 Overhead Squats 1 Rope Climb @52.5/35 PEAK Snatch 1 Power snatch + 1 Hang power snatch Work up to a heavy complex in 20min
Monday 22 October 2018
STRENGTH Deadlift 5×10 @75% of 3rm 000,300,600,900,1200 WOD 12 min AMRAP 7 Deadlift 9 TTB 11 Box Jump Overs @80/52.5 @24/20 PEAK Handstand holds Practice static handstand holds for 15min, time yourself and set a benchmark for future testing. You may find it easier to start with your hands on dumbells.
Saturday 20 October 2018
PARTNER WOD 35 min AMRAP 10 ROUNDS OF BEAR COMPLEX @ 50/35kg* 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press run 200m 40 T2B 40 Push ups 40 American KB swings run 400m the complex is to be done alternating between partners every second one
Friday 19 October 2018
STRENGTH Front Squat 5×3 @75% of 1rm 2×5 @50% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (8 min cap) 25/20 cal bike 50 KB Swings 25/20 Cal Bike @24/16 PEAK Clean Complex 1 Power clean + 2 Hang power cleans + 3 Push jerks Work up to a heavy complex in 20min
Thursday 18 October 2018
CORE Weighted Plank 4×90 Second weighted plank Resting 90 seconds between rounds WOD 15 Min AMRAP 2 Rope Climb 5 Thrusters 30 Double unders *30 seconds rest every 2 rounds @52.5/35KG PEAK Handstand walking 5 Sets, Max effort HSPU *Rest 3min Between sets Pick a distance between 5-20m and handstand walk to the wall where…
Wednesday 17 October 2018
STRENGTH Push Press 5×5 Increasing weight each set Start at 50% of 1rm Jerk 000,230,500,730,1000 WOD 12 min AMRAP 10 Deadlift 7 Back Squat 4 Ring Muscle Up @80/52.5 *Use same barbell PEAK Gymnastics volume Toes To Bar Pick a number between 1-7 Hit that number every 30sec for 10min