Saturday 19 November 2016
Mobility 10 Mins WOD – Partner 30 Min Amrap Run 400m Together 100 Pull Ups 80 Squat Clean Wall Balls 20/14lbs 60 Box Jumps 24/20′ 40 HSPU’s 200 Double Unders/400 Skips
Friday 18 November 2016
WOD 7rft (CAP 32min) 400m Run 30 Air Squats 2 Rope Climbs * Midline/ Core Tabata L-Sit Accumulate 30 strict TTB in as little sets as possible * PEAK Deadlift 4×5@80% of 1RM 4×2@87.5% of 1RM * Accessory Work 5×14 Single leg Romainian KB Deadlift (7 each leg) 5×14 GHD Back extension 5x Max effort…
Thursday 17 November 2016
Strength Back Squat 5×3 @87.5% 0:00,3:00, 6:00, 9:00, 12:00 * WOD 5rft (CAP 20min) 10 Strict Ring Dips 15 Ring Rows (feet on box) 20 Cal Row *Rest 1min between rounds *Scale Strict Ring Dip to Band or 15 HR Push Ups * PEAK Build to Max Squat Clean + Front Squat + Jerk *…
Wednesday 16 November 2016
Strength Barbell Cycling Power Snatch 10×3 @75% of 1RM Touch and go 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30 * WOD 4rft (CAP 16min) 16 OH Lunge 25/15kg 16 Burpees 16 GHD/ 32 Sit Ups * Peak 5 Rounds for time: 25 Calorie Row 12 Handstand push ups 6 Muscle ups
Tuesday 15 November 2016
WOD- Benchmark Bradshaw 30min AMRAP 3 HSPU 6 Deadlift 100/65kg 12 Pull Ups 24 DU’s * Mobility ROMWOD * Peak Strict Press 5×5@77.5% * Pendlay Row 5×5 – Heavy weight * Strict Pull-ups 5 X Max Effort Set
Monday 14 November 2016
Strength Barbell Cycling Clean and Jerk 6×5 @75% of 1RM Touch and go first 3 then singles for last 2 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD For Time (CAP 11min) 13-11-9-7-5 Thrusters 60/42.5kg *200m sprint/run after each set * PEAK Back Squat 4×9@70%-75% of 1RM * 5 Rounds 1min on/1min off 15/12 calorie…
Saturday 12 November 2016
Mobility 10 Mins * WOD- Partner 30 Min Amrap 50 Deadlifts 60/40kg 50 Bar Hop Back Burpees 50 Power Cleans 60/40kg 25 Synchronised Burpees 50 Front Squats 50 Bar Hop Back Burpees 50 Front Rack Lunges 60/40kg 25 Synchronised Burpees *In Remaining Time Max Wall Balls 20/14lbs
Friday 11 November 2016
Strength Overhead Squat 6×4 @80% 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 * WOD 12min AMRAP 60 Wall Balls 20/14lbs 50 Alternating DB Snatch 24/16kg 40 HR Burpees * PEAK 18min AMRAP 15 Squat Cleans 60/40kg 20m Front Rack Lunges 15 Power Clean and Jerks 20m Front Rack Lunges 15 Power Snatches 20m Front Rack Lunges…
Thursday 10 November 2016
WOD 5rft (CAP 30min) Run 400m Row 300m/ 30 Bent Over Rows 20/15kg 75 DU’s * Movement Bodyweight Push 5 Strict HSPU 9 Min EMOM (Deficit if possible, Depending on athlete) * PEAK 16min EMOM 1min: Max calorie Bike 1min: Rest Or 6x400m Row 2min Rest
Wednesday 9 November 2016
Strength Back Squat 5×3 @82.5% 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 2 Minute AMRAP 5 Hang PC 60/42.5kg 5 T2B 3 Minute AMRAP 5 Hang PC 60/42.5kg 5 T2B 5 Box Jump Overs 24/20′ 4 Minute AMRAP 5 Hang PC 60/42.5kg 5 T2B 5 Box Jump Overs 24/20′ 5 Bar Muscle Ups *Rest 1min…