STRENGTH Snatch EMOM 12 mins 2 Hang Power Snatch *No prescribed weight WOD 8 Min AMRAP 3-6-9-12 etc Squat Snatches C2B Pull Ups 52.5/35 kg PEAK 3000m Row 300 Double unders 300 cal Assault bike Time cap. 60-minutes Strict HSPU 5 x max effort set with 3min REST
STRENGTH Paused Front Squat 8×2 @70% of 1rm 000,200,400,600,800,1000,1200,1400 *Pausing 3 seconds WOD For Time (12 min cap) 40/30 Cal Bike 30 HSPU 20 Hang Squat Cleans 50/35 KG 10 STOH @80/52.5 KG PEAK A. 2 sets of 3 intervals of 3-minutes Work : 3-minutes Recovery, Rest 5 to 8-minutes between sets A1. 3-minute AMRAP…
PLYOMETRICS 8×3 Seated Box Jumps Increase Height each set *Use plates to increase height Resting 1 minute between rounds WOD 20 Min Cap 100 Burpees to target Row/Bike/Run Remainder of time *For max Metres PEAK Alternate between A1,A2 AND A3 for 3-4 rounds A1. Walking back rack lunge – 12 steps (6/side) @ AHAFA, rest…
STRENGTH Deadlift (Test) 20 Mins to find 3rm WOD For Time (11 min cap) 30-20-10 Metres Regionals Standard DB Lunges 10-7-4 Bar Muscle Ups @25/15 *15R+15L *10R +10L *5R+5L PEAK Power Snatch 4×3@80%+ Power clean and Jerk 4×3@80%+ *2-3min Rest inbetween Strict Press 5×5@75% of 1RM
STRENGTH Front Squat 5×3 @75% of 1rm 3×7 @65% of 1rm 000,200,400,600,800,1000,1200, 1400 WOD 12 Min AMRAP 10 Hang Power Cleans 15 Wall Balls 25 Unbroken Double Unders @60/42.5 PEAK A. 2 x 10-minutes “FARTLEK” (speed play) / 2min REST 1-minute @ 10-minute race pace 1-minute @ steady pace that allows for some recovery Modality…
Partner WOD 35 min Amrap run 400m Together 40 box jump overs 40 burpees 40 T2B 40 squat cleans 35/50 kg 40 push press 35/50kg
STRENGTH Pull Up (Test) 2x ME Strict Pull Up 3 min rest- repeat 5 Min Rest 2 x ME Kipping Pull Up 3 min rest- repeat WOD For Time (9 min cap) 24 DBL DB Box Step Overs 30/22 Cal Bike or Row @25/15 @24/20 *Every time DB’s are put down 10 Push Ups PEAK…
WOD For Time (15 min cap) 30 Calorie Row 20 Handtsand Push Ups 100 Double Unders 10 Deadlift 100 Double Unders 20 Handstand Push Ups 30 Calorie Row @120/80 CORE 5x 15 med ball sit ups 0:00 1:30 3:00 4:30 6:00 Followed by Tabata hollow rock hold and Plank PEAK Power Snatch 4×3@75%+ Power clean…
Partner WOD 8 min AMRAP 20 push ups 20 wall balls 20 box jumps 20 pull ups REST 2 MINS 10 min AMRAP 30 Front Squat 30 Dead lift 30 Power cleans 30 Push Press @ 35/50 KG REST 2 MINS for time (12 min time cap) Run 800M 80 cals row 80 cals bike…
STRENGTH Bench Press (Test) 20 mins to find 1RM WOD 9 Min AMRAP ME Calore Row/BIKE PEAK 2 rounds of 5 2min AMRAP / 2min REST / 8mmin REST after 5 rounds 7 Wallballs 9/6 7 C2B 7 Power cleans 52.5/35 (115/80) 7 Shoulder to overhead 52.5/35 (115/80) 7 Burpee box jump over 24/20 (60/50)…