Core TTB 6×3 Strict TTB Immediately into 5 Kipping TTB 000,200,400,600,800,1000 WOD EMOM 15 Mins 3 Power Snatches *No prescribed weight *Reps must be unbroken eg: Score= 3×15=45×100=4500kg Peak 4 Rounds 20 Calorie Bike 400m Run REST 3MIN
Strength Clean and Jerk 20 Mins find 1rm WOD For Time (10 min cap) 3 Rounds 30 Med Ball Sit Ups 20m HS Walk 10 KB Swings @32/24 Peak 15min AMRAP 400m ROW 20 DB hang clean and jerk (22.5/15) 20 Box jump overs
Strength Back Squat 3×3 @80% of 1rm 2×5 @65% of 1rm 000,200,400,600,800 WOD 7 Min AMRAP 3-6-9-12-15 etc Overhead Squats Pull Ups @42.5/30 Core Work Tabata Tuck ups Sit ups Hollow rock hold on bar Hollow rock hold on Ground Peak Close Grip Bench Press (Shoulder width) 5×5@80% of 1RM Inbetween 5×15 Banded face pulls
WOD Partner Workout 35 min AMRAP of run 400m together then 10 rounds of 1 Dead lift 1 Hang power clean 1 Front Squat 1 Push press 1 Thruster @50/35kg each partner does a round of the complex then swap 5 rounds each
Strength Handstand Push Up 5×3 Strict HSPU into 7 Kipping HSPU 000, 200,400,600,800 WOD For Time (14-17 min cap) 10 Rounds 30 Double Unders 3 Full Snatch @60/42.5 Peak 5 Rounds 1min Bike @500watts/350watts 1min Max muscle ups REST 2MIN
Strength Deadlift (Test) 20 Mins find 3rm WOD For Time (12 min cap) 4 Rounds 16 DBL DB FR Lunge 12 TTB 9 Cal Row @22.5/15 Peak Interval Work Every 3min for 5 Rounds 15/12 Calorie Bike 15/12 Ring Dips Every 2min For 5 Rounds 10/8 Calorie Bike 5 Thrusters (60/40) (135/90) Every 1min for…
WOD 15 Min AMRAP 200m Med Ball Run 20/14lbs 20 Push Ups 10 C2B Pull Ups * Midline 8×45 second weighted side plank (4 sets each side) Use a DB with opposite arm rest 20 seconds between efforts * PEAK Incline DB Press 5×5 Heavy DB’s *Choose a weight you can get 3 reps with…
Team WOD For Time (in a Team of Three) Kettlebell Swings 24/16 Box Jumps (24/20 in) Toes to Bar Air Squats Push-Ups Burpees Pull-ups Sit-Ups Thrusters Double-Unders Wall Balls (20/14 lbs Push Press 40/25 kg Row /Bike Each team must complete 100 reps of each exercise
Strength Deadlift 4×3 @65% 3×7 @50% 000,200,400,600,800,1000,1200 WOD 15 mins Every 3 mins 30/25 Calorie bike 7 Burpees to Target * Score = total accumulated working time Peak 4 Rounds for time 50 Double unders 20 Handstand push ups 50 Double unders 10 Bar muscle ups REST 2-3min
Core Toes to bar EMOM 10 mins Reps between 6-12 *Athletes select number of reps and hit consistently WOD ”Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wall Balls @60/50 (24/16) @9/6 (20/14) Peak Interval work: 5 Rounds 250m Row 20 Calorie Bike 250m Row REST 1:30