Olympic Lifting EMOM 12 Mins Full Snatch Triples No Prescribed Weight (Athletes can choose to go heavier and hit singles, or practice barbell cycling) * WOD For Time (CAP 10min) 30-20-10 DB Snatch 25/15kg 25-20-15 Ring Dips * PEAK 4 Rounds 600m Run (90%-95% effort) 2min REST NOTE: This is faster than 1 mile pace
Strength Press 5×1 @87.5-90% of 1rm 3×5 @72.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 * WOD For Time (CAP 7min) 30 Thrusters 70/47.5kg(Heavy) * PEAK Strength Circuit 4 x 10 Double KB Bench Press 32/24kg 4 x 10 Single Arm Heavy DB Bent Over Row 4 x Max effort Strict Pull-Ups…
Strength C2B 6×3 Weighted 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 15min AMRAP 20 T2B 15 OHS 60/42.5kg 120 DU’s * PEAK Deadlift 3×5@72.5% of 1RM 3×3@77.5% of 1RM NOTE: Slightly heavier than last week
Warm Up Group Stretch & Mobility * WOD AMRAP in 34 minutes (with a Partner) 100 Burpee Box Jump-Overs (24/20 in) 800 meter Run 100 Wall Ball Shots (20/14lb) 800 meter Run 200 Double Unders (100 each) 800 meter Run One partner works while the other rests. Partition the work as needed, except for the…
Strength Press 5×5 Kneeling Arnold Press 25/15kg Super set with 5 weighted Push Ups 0:00, 2:00, 4:00, 6:00, 8:00 * WOD 8min AMRAP 16 OH Lunge 50/30kg 12 HSPU 16 Box Jump Overs 24/20′ * PEAK 6 Rounds 30 Cal Row Rest 1min between rounds
WOD 20 min AMRAP 600m Run 7 Ring Muscle Ups/ 14 Burpee Pull Ups * ROMWOD * PEAK Deadlift 3×5@70% of 1RM 3×3@75% of 1RM
Strength/ Olympic Lifting 1RM Clean and Jerk (20Mins) * WOD 10min AMRAP 60 Wall Balls 20/14lbs 40 T2B 20 KB Swings (Heavy) * PEAK Strength Circuit 4 x 10 Double KB Bench Press 32/24kg 4 x 10 Single Arm heavy DB BentOver Row 4 x Max Effort Ring Dips NOTE: If you don’t have Strict…
Strength Strict Press 5×2 @85% of 1rm 2×5 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD For Time (CAP 7min) 30/25 Cal Row 30 Hang Squat Cleans 50/30kg 30 Burpees over Bar * Start in heats as soon as rowers are free * PEAK Aerobic Capacity 3 Rounds 1km Run 3min…
CORE Tabata Weighted Plank (Plate on back) * WOD 15 Min Amrap 24 American Kb Swings 24/16kg 50 DU’s 10 HSPU * PEAK Snatch (retest: Compare to 27/05/17 ) Find 1 RM * Overhead Squat Every 2min for 6 rounds, 3 Overhead Squat NOTE: Start moderate and increase load each round
Warm Up Group Stretch & Mobility * WOD Whitten (Partner) 3 Rounds 22 KB Swings 24/16kg 22 Box Jumps 24/20′ 400m Run 22 Burpees 22 Wall Balls 20/14 lbs Then Morrison (Partner) 50-40-30-20-10 Reps Wall Balls 20/14lbs Box Jumps 24/20′ KB Swings 24/16kg