Friday 13 July 2018
CORE 5×15 second hanging L-sit hold Superset with 10 Hip extensions Rest 90 seconds between efforts WOD 20 Min AMRAP 75 DU 7 Deadlift 5 Hang Squat Cleans 3 Push Press @70/52.5 KG PEAK Back Squat Find New 5RM Back Squat
Thursday 12 July 2018
STRENGTH Bench Press 5×7 @75% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (15 min cap) 25 Burpee box Jump Overs 100 Wall Balls 25 Burpee Box Jumps Overs @ (24/20) PEAK 5 Rounds: 20 Kettlebell Swings (32/24) 15 Toes to bar Row 500m Rest 2:00
Wednesday 11 July 2018
Olympic Lifting Snatch 5×3 Snatch Deadlift @80% of 1rm 5×1 Full Snatch @80% of 1rm 000,130,300,430,600,730,900,1030,1200,1330 * WOD For Time (7 min cap) Grace 30 Clean and Jerk @60/42.5kg * PEAK 10min AMRAP 50 Calorie Assault Bike 50 DB Snatch (22.5/15) (Switch hands anytime) 50 Handstand Push-Ups
Tuesday 10 July 2018
Strength Ring Dip 5×3 Weighted Ring Dips Immediately into 8 kipping dips 000,230,500,730,1000 * WOD 15 Min AMRAP 200m Run 20m SGL Arm OH DB Lunge 5 Bar MU @25/15kg *10m R + 10m L * PEAK AMRAP 9 Minutes Run 200m 3 Rope Climbs
Monday 9 July 2018
Strength Back Squat 5×5 @80% of 1rm 000,230,500,730,1000 * WOD For Time (15 min cap) 10 Rounds 14/10 Cal Row 10 HSPU * PEAK Strict Press 3×10@72.5% Inbetween complete: Farmer’s Carry 5×50′ As heavy as possible
Thursday 5 July 2018
Strength Ring Dip 5 x 5-10 Kipping Ring Dips Rest 90 secs between attempts * WOD For Time (16 min cap) 4 Rounds 12 HSPU 2 Rope Climbs 8 HSPU 500m Row * PEAK Conditioning 3 Rounds: 10 Power Snatch 60/40kg 20/12 Calories on Bike 30 Wallballs 20/14lbs
Tuesday 3 July 2018
OLympic Lifting Snatch 10×2 @75% of 1RM 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30 *Not touch and go * WOD For Time (9 min cap) 42-30-18 Wall Balls 20/14lbs 21-15-9 T2B * PEAK Strict Press 4×10@70% Inbetween complete: Farmer’s Carry 4×50′ As heavy as possible
Monday 2 July 2018
Strength Ring Dip 7×7 Strict Ring Dips Rest 90 seconds between attempts * WOD 18 Min AMRAP 400m Run 10 Box Jumps 24/20′ 20 KB Snatch 24/16kg * PEAK Back Squat Find 5 REP Max Back Squat
Friday 29 June 2018
WOD 11 Min AMRAP 6x5m Shuttle Run (There & Back 1) 3 Wall Walks 15 Wall Balls 20/14lbs * Strength Pull Up 5×2 Weighted Pull Ups (For max weight) Immediately into 12 kipping pullups *Rest 2 mins between efforts * PEAK Back Squats 5×5@85% of 1RM Back Squat 3 x 10 GHD Row *Choose a…
Thursday 28 June 2018
Strength/ Oly Clean and Jerk 10×1 @75% of 1RM 1 Power Clean + 1 Front Squat + 1 Jerk 000,130,300,430,600,730,900,1030,1200,1330 * WOD For Time (12 min cap) 3 Rounds 20 Single Arm Hang KB C+J 24/16kg 30m Single Arm OH KB Lunge 24/16kg 18/14 Cal Row * PEAK For Time: Row 1km 30 Chest to…