Monday 18 September
Srenght Front Squat 4×3 @80% of 1rm 3×7 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 * WOD For Time (CAP 8min) 10-9-8-7-6-5-4-3-2-1 Deadlifts 90/60Kg Hand release push ups
Friday 15 September 2017
WOD 18min AMRAP Row 500m 18 OH Barbell Lunge 50/35 3 rope climb * Core Tabata Hollow Rocks Rest 2min Tabata Sit Ups
Thursday 14 September 2017
Strength Bench Press 4×2 @87.5% of 1rm 2×10 @70% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD Every 3min x 4 rounds 400m Run ME Wall Balls 20/14 1 minute rest between rounds Score = total Wall Balls
Wednesday 13 September 2017
Strenght 1rm Clean and Jerk 15-20 mins * WOD For Time (CAP 10min) 30-20-10 Thrusters 40/25 Kg Pull Ups GHD Sit Ups
Tuesday 12 September 2017
Plyometrics 2 Seated Box Jumps + 1 Broad Jump 5×1 (Seated box jump: Sitting on low box ,jumping to high box) Rest 45 secs between rounds WOD 3rft (CAP 15min) 150 DU then 3 rounds of 12 HSPU 6 Power Cleans 70/47.5
Monday 11 September 2017
Strength Tempo Front Squat 6×2 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Tempo= 3 down 0 pause 1 up * WOD Donny 21-15-9-9-15-21 Deadlifts 100/70 Kg Burpees
Saturday 9 September 2017
WOD 34 min AMRAP Partner Workout one work one rest (run is done together) Run 600m 40 Power cleans 35/50Kg 40 Push press 35/50Kg 40 Wall balls 14/20 Lbs 40 American kettle bell swings 16/24 Kg 40 Ab mat sit ups 40 push ups 40 Front Squat 35/50 Kg
Friday 8 September 2017
STRENGTH/OLY 1 RM Snatch (20 min cap) * WOD For Time (CAP 7min) 30/20 Cal Bike 40 KB Swings 24/16 Kg 50 Wall Balls 20/14 * PEAK 5 sets: In a 2 minute window, complete: 1:25 of “paced” Ski Erg or row – 1000 cal/hr (men) 700 cal/hr (women) Max Muscle-ups in remaining 35 seconds…
Thursday 7 September 2017
WOD 10rft (CAP 15min) 200m Run 1 Legless Rope Climb * ROMWOD/MIDLINE * PEAK Accessory Work 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x Max effort strict ring dip Barbell Benchmark For TIme: 30 Snatches 60/40kg NOTE: Full snatch
Wednesday 6 September 2017
Strength Deadlift 5×6 @80% of 3rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 3rft (CAP 14min) 18 Box Step Ups 20/15 Kg Plate 20 T2B 54 DU * PEAK Strict Press 5×5@70% Bergeron Beep Test: EMOM for as long as possible 7 Thrusters 35/25Kg 7 Pull-ups 7 Burpees Skill 12min EMOM 1: 10m Handstand walk +…