Strength Deadlift 5×10 @100/70kg @120/80kg Resting 2 mins between sets *Focus on speed through reps * WOD For Time (8-10 min cap) 60/40 Calorie Bike 40 KB Swings 25 Burpee Box Jump Overs @32/24kg @24/20′ * PEAK Weightlifting For time: 15 Squat snatch 60/40kg 15 Deficit Strict HSPU 12 Squat snatch 70/45kg 12 Deficit Strict…
Gymnastics TTB 5×3 Strict TTB into 10 Kipping TTB *Resting 2 mins between each set * WOD For Max Weight Moved 15 Min EMOM 1 Power Clean 1 Hang Power Clean 2 Jerk * PEAK Run Conditioning Every 2:00 x 10:00: 200m Run Rest 4:00 Every 2:00 x 10:00: 200m Run
Strength Back Squat 4×10 @65% of 1rm 000,300,600,900 * WOD For Time (9-11 min cap) 30 Strict Pull Ups 50 Wall Balls 15 Strict Pull Ups 25 Wall Balls @20/14lbs * PEAK Deadlift 3×5@75% of 1RM 3×3@80% of 1RM NOTE: Slightly heavier than last week
Strength Strict Press 9×2 @75% of 1rm 000,130,300,430,600,730,900, 1030,1200 * WOD For Reps 5 Rounds 30/22 Cal Row ME HSPU *Score = Total volume of HSPU from 5 rounds * PEAK 4min AMRAP 27 Hang Power Cleans 27 Box jumps 24’/20’ 27 Calorie Bike Rest 4:00 4min AMRAP 21 Hang Power Cleans 21 Box jumps…
Strength Pull Up Death By Pull Ups Start at 2 + 2 reps per round * WOD AMRAP 15 mins 50 Bar Facing Burpees 50 STOH 50/40 Calorie Bike 50 KB snatch @42.5/30kg @24/16kg * PEAK Deadlift 3×5@72.5% of 1RM 3×3@77.5% of 1RM NOTE: Slightly heavier than last week
Strength Front Squat 5×1 @90% of 1rm 1×10@65% of 1rm 0000,230,500,730,1000,1300 * WOD 11 Min AMRAP 7 TTB 5 Deadlift 3 Hang Power Clean 1 Hang Squat Clean @70/47.5kg * PEAK 4 Rounds 600m Run (90%-95% effort) 2min REST NOTE: This is faster than 1 mile pace
Olympic Lifting Snatch 20 Mins to Find 1RM * WOD 9 Min AMRAP 30 Air Squats 7 Power Snatch @52.5/35kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press (32/24) 4 x 10 Single arm heavy DB bent over row 4 x Max effort Strict pull-ups NOTE: If you have no strict pull…
WOD For Tme (20-25 min cap) 1.2k Run 10 Rounds 4 HSPU 8 Pull Ups 12 Air Squats * Gymnastics/Strength HSPU 5 Sets 15 KB Swings + Max set strict HSPU (cap 15 reps) Rest 2 mins between sets *KB swings unbroken * PEAK Snatch (retest: Compare to 4/07/19) Find 1 RM Over Head Squat…
Strength Pull Up 8×2 Weighted Pull Ups 000,130,300,430,600,730,900,1030 *work at weight can complete reps * WOD For Time (15 Min cap) 400m Run 30 GHD Sit Ups 15 Deadlifts @80/52.5 * PEAK Deadlift 5×5@80%
Olympic Lifting Clean & Jerk 8×1 Clean and Jerk @85-90% of 1rm 000,200,400,600,800,1000,120 0,1400 * WOD For Time (10-12 min cap) 60 DBL KB Clean and Jerk Every break 8 Pull Ups @24/16 * PEAK Strength Circuit Pendlay Row 4×10 (70/50) Bench press 4×12 (70/50) GHD Weighted Back (weighted) 4×10 (10kg plate)