Core 3×1 Min Weighted plank 90 seconds rest between efforts * WOD 18 Min AMRAP 18m Single Arm OH DB Lunge 15 GHD Sit Ups 3 Rope Climbs @22.5/15kg * PEAK Strength Circuit 4 Rounds (not for time) 10 Bent over rows @42.5% of 1RM front squat 10 single leg each side romainian deadlift @32.5%…
Strength Push Press 3×3 @70% of 1rm Jerk 1×10 @50% of 1rm jerk 000,200,400,700 * WOD For Time (8 Min cap) 21-15-9 Deadlift Ring Dip @100/70kg * PEAK 3 Rounds for quality 5 Skin the cats 10 DB Floors press 20 Russian twists Rest 2min *Hold hollow position during DB floor press Russian twist: https://www.youtube.com/watch?v=Tau0hsW8iR0
Gymnastics Kipping Pull Up 5×5 Strict Pull Ups + 5-10 Kipping Pull Ups Rest 2 mins between sets * WOD 17 Min AMRAP 400m Run 30/22 Cal Row 20 Burpees to Target * PEAK 21-15-9 Power Clean 80/60kg Thruster 42.5/30kg
Strength Back Squat 4×2 @85% of 1rm 2×6 @65% of 1rm 000,200,400,600,900,1200 * WOD EMOM 15 Mins 1 Full Snatch + 2 OHS No prescribed Weight *Score = Total Weight Moved 3×15=45, 45×100=4500kg * PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re…
Strength Bench Press 5×8 @65% of 1rm 000,230,500,730,1000 * WOD For Time (7-9 min cap) 4 Rounds 3 Squat Cleans 15 KB Swings 50 Double Unders @80/52.5kgs @24/16kgs * PEAK “JENKINS” AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter…
Strength/ Gymnastics Strict Pull Up 4×7 Push Ups + 5 Strict Pull Ups Rest 2 mins between efforts * WOD 18 Min AMRAP 25 DBL KB Box Step Overs @24/16kg 25 TTB 55 Wall Balls 55/45 Cal Row * PEAK Thruster 1RM test Take 15min to establish a 1RM thruster. *Bar has to be taken…
Olympic Lifting Snatch EMOM 10 Mins 1 Full Snatch @75% of 1rm For Reps * WOD 2 mins on 1 min off x5 50 Doube Unders 12 Overhead Squats ME Bar Facing Burpees @52.5/35kg * PEAK 15min AMRAP 200m run 10 DB Power snatch (R) 10 DB Power snatch (L) 5 Ring muscle ups Men:…
Gymnastics Kipping Pull Up 4×5-10 Kipping Pull Ups + 5 DBL KB Bent Over Rows 2 Mins rest between sets * WOD 15 Min AMRAP 30 GHD Sit Ups 20 Clean and Jerk @50/30kg 110 Double Unders * PEAK 3 Rounds for quality 20sec L-hang flutter kicks 200m Heavy Farmers carry 20sec L-hang flutter kicks…
Strength Deadlift 5×7 @70% of 3rm 000,230,500,730,1000 * WOD For Time (10-13 min cap) 30 DBL DB Box Step Overs 15m HS Walk 20 DBL DB Box Step Overs 15m HS Walk 10 DBL DB Box Step Overs 15m HS Walk @25/15 (55/35) @60/50cm (24/20) * PEAK 20m moderate intensity conditioning Jump on the Air…
Strength Bench Press 5×1 @90-95% of 1rm 2×8 @65% of 1rm 000,200,400,600,800,1000,1200 For Time (8 min cap) * WOD 30 Thrusters @70/47.5kg * PEAK 30 Muscle ups for time *Scale first the number of reps to 20, 15 or 10 otherwise do 60 C2B or standard pull ups for time *Compare to 7 March