CORE Midline 5×20 V-ups Rest 1 min between sets * WOD 20 Min AMRAP 18 Wall Balls 11 TTB 4 Deadlift @20/14lbs @80/52.5 * PEAK 4 Rounds (5min Work/2min Rest) 3 Front Squats@70%-75% (from floor) 6 DB Squat snatch 35/25 6 Bar MU 15 Heavy wall balls 12 Strict HSPU Max Calorie Bike in remainder…
Strength Back Squat 5×1 @90% of 1rm 000,230,500,730,1000 * WOD For Time (9 min cap) 1K Row 30 Hang Squat Cleans @52.5/35kg * PEAK I’ts been a heavy week of training. Get some mobility done and if you have the time sit on a cardio machine for 10-20min for active recovery
Strength Bench Press 20 Mins to build to 1rm * WOD For Time 50/40 Calorie Bike 25 DBL DB Burpee Box Step Overs @22.5/15kg * PEAK Skill 12 EMOM 1: 15/17 Cal Row 2: 10 Handstand pushups + 1 Legless Rope Climb 3: 10 TTB + 8 Pistols Clean Pulls 2×4@110% of 1RM
Strength Strict Pull Ups EMOM 10 Mins 3-5 Strict C2B Pull Ups * WOD 12 Min AMRAP 17.2 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to bars and bar muscle-ups every 2 rounds.…
Strength Snatch 8x Complex 1 Power Snatch 1 Hang Squat Snatch 000,130,300,430,600,730,900,1030 * WOD 8 Min AMRAP 3 Overhead Squats 3 Bar Facing Burpees 43 Double Unders 6 Overhead Squats 6 Bar Facing Burpees 43 Double Unders 9 Overhead Squats 9 Bar Facing Burpees 43 Double Unders etc @52.5/35 (115/75) *Score= reps of Burpees and…
Strength Push Press 7×2 @75% of 1rm 000,200,400,600,800,1000,1200 *Pausing 2 seconds in dipped position * WOD 7 Min AMRAP 16 DB Snatch 3 Bar MU @22.5/1kg * PEAK Bergeron Beep Test: EMOM for as long as possible 7 Thrusters 35/25kg 7 Pullups 7 Burpees Skill 12min EMOM 1: 10m Handstand walk + 10 pistols 2:…
WOD For Time 3 Rounds 200m KB Run 30 Air Squats 20 Hand Release Push Ups 100 Double Unders @32/24kg * Strength Ring Rows 5×30 seconds on 1 Min off Each working set should be max reps * PEAK Accessory Work 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16) 4 x Max…
Strength Front Squat 3×3 @80% of 1rm 2×7 @65% of 1rm 000,230,500,730,1000 * WOD For Time 5 Hang Squat Cleans 15 Bar Facing Burpees 25 C2B Pull Ups 15 Bar Facing Burpees 5 Hang Squat Cleans @80/52.5 * PEAK Strict Press 5×5@70% 5 sets: In a 2 minute window, complete: 1:25 of “paced” Ski Erg…
Strength Bench Press 5×3 @75% of 1rm + 10 Laying med ball throws 000,230,500,730,1000 * WOD 11 Min AMRAP 21m SGL Arm OH DB Lunge 15/11 Cal Bike 9m HS Walk @25/15 * PEAK Snatch Pulls 2×4@110% of 1RM snatch Every 4 minutes for 5 rounds 10 Heavy ball squats (holding in front) 55/45 (125/100)…
WOD For Time 4 Rounds 20 Box Jump Overs 15 Push Press 15 TTB @60/42.5kg * Midline 4×20 Russian Twists + 30 Second Side Plank (R+L) Rest 90 seconds between sets * PEAK Back Squat 5×5@70%