STRENGTH Back Squat 5×5 @75-80% of 1rm 000,230,500,730,1000 WOD DT 5 Rounds 12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead @70/45 KG PEAK Handstand walking Test: Max distance in 2min Does not have to be unbroken. If you don’t have handstand walk yet, kick up against wall or do a wall walk, then…
Partner WOD 10 rounds for time (35 min time cap) partner A runs 400 m partner B must complete 5 C2B pull ups 10 push ups 15 front squats @ 40/30Kg 10 Push Press @ 40/30Kg 5 bar hop buprees partners then swap
PLYOMETRICS 9 Mins Establish Max height Box Jump *Use plates to increase height WOD 18 Min AMRAP 20m Single Arm OH DB Lunge (10m R+10m L) 12 Ring Dips 20 Wall Balls 400m Run @25/15KG @20/14 PEAK Back squat 1 to 3 sets Find a heavy 15 rep set *Use last weeks 10 rep set…
STRENGTH Hang Clean 20 mins to find 3rm WOD 12 Min For Reps 1 Min ME KB Swings 1 Min ME HSPUs 1 Min Rest @24/16 Kg PEAK Running 10min POSE running drills: then: 3 x 600m Rest 1min between sets Keep time/pace the same for all 3
STRENGTH Front Squat (Test) 20 Mins to find 1RM WOD 7 Min AMRAP 3,6,9,12 Etc of Clean and Jerk 1,2,3,4 etc of Bar Muscle Up or 3,6,9,12 pull ups @50/35 kg PEAK Gymnastics volume 30 – 50 Strict pull ups for time
PLYOMETRICS 5×5 broad jumps ME *Minimal contact time with Ground Resting 90 seconds between rounds WOD 18 Min AMRAP 200m Run 3 Rounds 4 Overhead Squats 1 Rope Climb @52.5/35 PEAK Snatch 1 Power snatch + 1 Hang power snatch Work up to a heavy complex in 20min
STRENGTH Deadlift 5×10 @75% of 3rm 000,300,600,900,1200 WOD 12 min AMRAP 7 Deadlift 9 TTB 11 Box Jump Overs @80/52.5 @24/20 PEAK Handstand holds Practice static handstand holds for 15min, time yourself and set a benchmark for future testing. You may find it easier to start with your hands on dumbells.
PARTNER WOD 35 min AMRAP 10 ROUNDS OF BEAR COMPLEX @ 50/35kg* 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press run 200m 40 T2B 40 Push ups 40 American KB swings run 400m the complex is to be done alternating between partners every second one
STRENGTH Front Squat 5×3 @75% of 1rm 2×5 @50% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (8 min cap) 25/20 cal bike 50 KB Swings 25/20 Cal Bike @24/16 PEAK Clean Complex 1 Power clean + 2 Hang power cleans + 3 Push jerks Work up to a heavy complex in 20min
CORE Weighted Plank 4×90 Second weighted plank Resting 90 seconds between rounds WOD 15 Min AMRAP 2 Rope Climb 5 Thrusters 30 Double unders *30 seconds rest every 2 rounds @52.5/35KG PEAK Handstand walking 5 Sets, Max effort HSPU *Rest 3min Between sets Pick a distance between 5-20m and handstand walk to the wall where…