STRENGTH Push Press 7×2 @70% of 1rm Jerk 000,200,400,600,800,1000,1200 WOD For Time (8-10 min cap) 10-8-6-4-2-4-6-8-10 Push Press C2B Pull Ups @52.5/35 Kg PEAK 6min AMRAP 6 Hang Squat Cleans 6 Bar facing burpees 52.5kg/35kg *Rest 4min and repeat
Partner WOD 35 min AMRAP Run 400m (together) 20 C2B 30 Push Press 35/50kg 40 T2B 50 Front Squat 35/50kg 60 Push ups
STRENGTH Deadlift 10,7,4,7,10 Reps 000,300,600,900,1200 *No prescribed weight WOD 7 Min AMRAP 50 Double Unders 2 Rounds 12 KB Swings 6m Hs Walk @32/24 PEAK Death by Power Clean Work at 70% of 1 RM
CORE Midline 6×15 second hanging L-sit rest 1 min between efforts WOD 20 Min AMRAP 400m Row 21 SGL Arm DB STOH 7 Bar Muscle Up @25/15 PEAK Beep test (Re-test) *Compare to 10 January
STRENGTH Snatch 7×1 000,130,300,430,600,730,900 *No prescribed weight WOD For Time (15-17 min cap) 2 Rounds 30/24 Cal Bike 30 Deadlift 15 Med Ball Sit Ups 15 Hang Power Snatch @50/35 KG PEAK Strict Press 1-1-1-1-1 Use a weight slightly heavier than what was used on the 28th of January. Maintain same weight for all 5…
STRENGTH Front Squat 4×2 @90% of 1rm 1×10@ 65% of 1rm 000,230,500,730,1000 WOD For Time (9 min cap) 4 Rounds 12 Front Squats 9 Bar hop Burpees 6 HSPU 3 Box Jumps @42.5/30 @32/24 PEAK 5 Rounds for time 50 Double unders 15 Hang Power Snatch 35kg/25kg
CORE TTB 5×10 Knees to elbows + 5 TTB Rest 2 mins between efforts WOD 21 Min AMRAP 400m Run 30 Air Squats 15 Push Ups 3 Rope Climbs PEAK Strict Press 3-3-3-3-3 Use a weight slightly heavier than what was used on the 21nd of January. Maintain same weight for all 5 sets. Sets…
WOD (Partner wod) 35 min amrap run 200 m 20 pull ups 20 thrusters 20 H/P/C run 400m 40 sit ups 40 American KB swings 40 SDHPs with KB @50/35 Kg @24/16 Kg carry a wall ball for the 400m run all runs done together
STRENGTH Bench 5×5 @80% of 1rm 000,230,500,730,1000 WOD 15 Min ARMAP 15 Deadlift 15 Push Ups 15 Med ball Sit Ups @60/42.5 PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min Feel free to do 10min of…
STRENGTH Pull Up 6×3 Weighted Pull Ups 000,200,400,600,800,1000 *5 Mins to build to working weight *Stay same weight for each working set WOD 10 Min AMRAP 15m DBL DB Lunge 10 Burpees to Target 5 Pull Ups @22.5/15 PEAK Strict press 5-5-5-5-5 Increase weight from16 January.. Maintain same weight for all 5 sets. Sets every…