Strength Deadlift 55 Deadlift for time @100/70kg * WOD For Time (8-10 min cap) 2 Rounds 30 Hang DB Snatch 50 Wall Balls @22.5/15kg * PEAK 6min AMRAP 9 Thrusters (42.5/30) 45 Double Unders Rest 3min 6min AMRAP 5 Thrusters (60/42.5) 45 Double Unders
Strength Front Squat 3×3 @80% of 1rm 2×7 @60% of 1rm 000,200,400,730,1000 * WOD For Time (11-13 min cap) 5 Rounds 12m SGL Arm OH Lunge (6m+6m)@25/15kg 12m HS Walk (6m+6m) 12 TTB * PEAK 10min AMRAP 5 Shoulder to overhead (50/35) (115/75) 10 Power Cleans (50/35) (115/75) 15 Box jumps (60/50) (24/20)
Core/Midline EMOM 5 Mins 20 Second Hanging L-sit *Rest remainder of minute * WOD For Time (10-12 min cap) 2 Rounds 30 Burpee Box Jump Overs 30 Overhead Squats @24/20′ @52.5/30kg * PEAK Back Squat 5×5@85% of 1RM
Strength Strict Press 5×4 + 12 Banded Tricep Pull Downs 000,230,500,730,1000 *6 Mins to build to weight * WOD 10 Min AMRAP 55 Double Unders 5 Hang Power Cleans 5 Jerks @60/42.kg * PEAK Deadlfit 5×5 deadlfit (Deficit deadlift Stand on 20kg Plates) @75% of 1RM
Strength Pause Front Squat 6×3 @65% of 1rm *Pausing 2 seconds at bottom position 000,230,500,730,1000,1230 * WOD For Time (7-10 min cap) 5 Rounds 20 Wall Balls 5 Devil Press @20/14lbs @25/15kg * PEAK 5 Rounds not for time Max effort Strict Pull-ups Max effort DB Bench Press (30/20) Max effort strict ring dips
Gymnastics Handstand Walk/ Hold 5 Sets 20 Pike hold (on box) + HS Walk or 30 Shoulder taps *athlete picks their distance Rest 2 mins between sets * WOD For Time 1K Row,5 Mins Rest 1K Row,5 Mins Rest 1K Row Score = Total Time Including Rest * PEAK Back Squat 7×4@85% of 1RM Rest…
Strength Deadlift 6×3 @75% of 3rm *Deficit 20kg 000,200,400,600,800,1000 * WOD For Time (15-18 min cap) 2 Rounds 800m Run 30 GHD Sit Ups 15 Deadlifts @100/70kg * PEAK 20min EMOM 1: 16/14 Cal row or bike 2: 15 Burpees
Strength Front Squat 5×5 @75% of 1rm 000,300,600,900,1200 * WOD 12 Min AMRAP 5 Strict C2B Pull Ups 10 Ring Dips 15 Front Squats @42.5/30kg * PEAK Every 4mins for 4 Rounds/ 1min Rest 10 Thrusters (50/35) 400m Run 7 Muscle ups MAX effort Thrusters (50/35)
Skill TTB 4xME TTB + 45 Second Plank Rest 2 mins between efforts * WOD 20 Min AMRAP 5 DBL DB Snatch 10 Push Ups 15 Air Squat @20/12.5kg * PEAK Back Squat 7×4@82.5% of 1RM Rest as needed inbetween. Heavier than last week
Strength Bulgarian Squats 4×8 R+L *No prescribed weight use DB’s or KB’s *Must be heavier than previous session 000,400,800,1200 * WOD 3×3 min AMRAP 400m Run ME DBL KB Thruster remainder of time Rest 2 mins between AMRAPs * PEAK 5 Rounds not for time Max effort Strict Pull-ups Max effort DB Bench Press (30/20)…