Tuesday 12 September 2017
Plyometrics 2 Seated Box Jumps + 1 Broad Jump 5×1 (Seated box jump: Sitting on low box ,jumping to high box) Rest 45 secs between rounds WOD 3rft (CAP 15min) 150 DU then 3 rounds of 12 HSPU 6 Power Cleans 70/47.5
Monday 11 September 2017
Strength Tempo Front Squat 6×2 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Tempo= 3 down 0 pause 1 up * WOD Donny 21-15-9-9-15-21 Deadlifts 100/70 Kg Burpees
Saturday 9 September 2017
WOD 34 min AMRAP Partner Workout one work one rest (run is done together) Run 600m 40 Power cleans 35/50Kg 40 Push press 35/50Kg 40 Wall balls 14/20 Lbs 40 American kettle bell swings 16/24 Kg 40 Ab mat sit ups 40 push ups 40 Front Squat 35/50 Kg
Friday 8 September 2017
STRENGTH/OLY 1 RM Snatch (20 min cap) * WOD For Time (CAP 7min) 30/20 Cal Bike 40 KB Swings 24/16 Kg 50 Wall Balls 20/14 * PEAK 5 sets: In a 2 minute window, complete: 1:25 of “paced” Ski Erg or row – 1000 cal/hr (men) 700 cal/hr (women) Max Muscle-ups in remaining 35 seconds…
Thursday 7 September 2017
WOD 10rft (CAP 15min) 200m Run 1 Legless Rope Climb * ROMWOD/MIDLINE * PEAK Accessory Work 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x Max effort strict ring dip Barbell Benchmark For TIme: 30 Snatches 60/40kg NOTE: Full snatch
Wednesday 6 September 2017
Strength Deadlift 5×6 @80% of 3rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 3rft (CAP 14min) 18 Box Step Ups 20/15 Kg Plate 20 T2B 54 DU * PEAK Strict Press 5×5@70% Bergeron Beep Test: EMOM for as long as possible 7 Thrusters 35/25Kg 7 Pull-ups 7 Burpees Skill 12min EMOM 1: 10m Handstand walk +…
Tuesday 5 September 2017
Strength/oly Clean And Jerk 6×1 @90% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 7 min AMRAP 21 DB Snatch @24/14 3 Bar Muscle Up * PEAK Snatch Pulls 2×4@110% of 1RM snatch Every 4 minutes for 5 rounds 10 Front Squat 55/45Kg 15 Calorie Assault bike 5 Power Clean 55/45Kg
Monday 4 September 2017
Core EMOM 12min Even Min- 12 GHD Sit Ups/Med Ball Sit Ups Odd- 40 Sec Plank Hold * WOD 18min AMRAP 75 Cal Row/ 600m Run 50 Push Jerks 50/35kg 25 Burpee Box Jumps 24/20′ * PEAK Back Squat 5×5@70%
Wednesday 30 August 2017
Gymnastics 7×3 Strict MU 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 * WOD 15min AMRAP 400m Run 60 DU 30 KB Snatch 24/16kg 60 DU * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat 24/16kg 4 x 40m Double Overhead KB Walk 24/16kg 4 x 15 GHD Hip Extension 20/10kg 4…
Tuesday 29 August 2017
Strength Push Press 8×2 @ 82.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 * WOD 10rft (CAP 12min) 5 Hang Power Cleans 60/42.5kg 3 Front Squats 60/42.5kg 1 Push Press 60/42.5kg * PEAK Back Squat Build to a heavy for the day with good form *NOTE: Try get this done before BASE…