Strength Press 5×5 Kneeling Arnold Press 25/15kg Super set with 5 weighted Push Ups 0:00, 2:00, 4:00, 6:00, 8:00 * WOD 8min AMRAP 16 OH Lunge 50/30kg 12 HSPU 16 Box Jump Overs 24/20′ * PEAK 6 Rounds 30 Cal Row Rest 1min between rounds
WOD 20 min AMRAP 600m Run 7 Ring Muscle Ups/ 14 Burpee Pull Ups * ROMWOD * PEAK Deadlift 3×5@70% of 1RM 3×3@75% of 1RM
Strength/ Olympic Lifting 1RM Clean and Jerk (20Mins) * WOD 10min AMRAP 60 Wall Balls 20/14lbs 40 T2B 20 KB Swings (Heavy) * PEAK Strength Circuit 4 x 10 Double KB Bench Press 32/24kg 4 x 10 Single Arm heavy DB BentOver Row 4 x Max Effort Ring Dips NOTE: If you don’t have Strict…
Strength Strict Press 5×2 @85% of 1rm 2×5 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD For Time (CAP 7min) 30/25 Cal Row 30 Hang Squat Cleans 50/30kg 30 Burpees over Bar * Start in heats as soon as rowers are free * PEAK Aerobic Capacity 3 Rounds 1km Run 3min…
CORE Tabata Weighted Plank (Plate on back) * WOD 15 Min Amrap 24 American Kb Swings 24/16kg 50 DU’s 10 HSPU * PEAK Snatch (retest: Compare to 27/05/17 ) Find 1 RM * Overhead Squat Every 2min for 6 rounds, 3 Overhead Squat NOTE: Start moderate and increase load each round