Strength Deadlift 4×3 @70% of 3rm 2×10 @ 50% of 3rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 10 min AMRAP 9 Hang Power Cleans 42.5/30kg 12 Thrusters 42.5/30kg 30 Double Unders * PEAK IWT Day 7 min AMRAP (NOTE: This is todays BASE wod, it is combined with todays IWT. Do not do…
WOD 6 Rounds of 2min on 1min off 12 Push Press 60/42.5kg ME Legless Rope Climb Scale to Regular Rope Climbs Score is Max Rope Climbs from all Rounds * CORE TABATA Midline x2 Tabata Hanging L Sit Alternate with Hollow Rocks * PEAK Snatch Find 1RM Then: 5 x 3 Position Snatch (Start at…
Strength Sumo Deadlift 7×3 @ 70% of 3RM 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *After each set complete 6 double KB Bent Over Rows @ 32/20kg * WOD 12-9-6 (CAP 9min) Clean and Jerk 60/42.5kg Bar Muscle Ups Burpee Over the Bar * PEAK Running Interval 400m (1-mile pace) REST 1min 3x300m (90%-95% effort)…
WOD 18 min AMRAP 500m Row/400m Run 25 Push Ups * Plyometrics Plyo Bounding 5×1 2 Single Leg Box Jumps + Broad Jump (4 Single Leg Box Jumps each round, 2R+2L) * PEAK Front Squat 5×5 @70% of 1RM Front Squat NOTE: These are tempo Front Squats with 4 seconds down and straight back up
Warm Up Group stretch & Mobility * Partner WOD 32min AMRAP 50 Push Press 40/30kg 25 Knees to Elbows 50 Box Jumps 24/20′ 25 Push Ups 50 KB Swings 24/20′ 25 Pull Ups Partner 1 works on Amrap Partner 2 Runs 200m then swap with Partner 1
Strength Back Squat 3×4 @85% of 1rm 2×8 @65% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30, 9:00 * WOD 15min EMOM Min 1 – 5 Snatch + ME OHS 52.5/35kg Min 2 – 8 Bar Facing Burpees + ME Wall Balls 20/14lbs Min 3 – Rest *Score is total reps OHS + Wall…
Strength Deadlift 3×3 @85-87.5% of 3rm 2×5 @72.5% of 3rm Sets on clock 0:00, 3:00, 6:00, 8:00, 10:00” * Partner Wod 10min AMRAP Partner 1 10 ALT Single Leg KB Box Step Ups 3 Bar Muscle Ups *KB weight – 24/16kg Partner 2 Sprints 200m *Partners switch when the runner returns and the runner continues…
WOD 18min AMRAP 30/25 Cals Row/200m Run 30 Pistols (R+L=2) 15 Power Cleans 70/47.5kg 15 Push Jerks 70/47.5kg * Romwod * PEAK Strength Circuit 4 Rounds not for time 100m Farmers Carry 32/24kg 15 Single Leg KB Deadlift (15 each side) – 16/12kg 15 Single Arm DB Rows (15 each side) – 30/22.5kg
Gymnastics/ Skill 8 Min EMOM 3-5 Deficit HSPU *Scale to regular strict HSPU * WOD 4rft (CAP 13min) 15 KB Swings 24/16kg 10 Thrusters 42.5/30kg 35 DU’s * PEAK 4 Rounds for time 400m Run 5 Squat Cleans 100/65kg 8 Bar Muscle Ups Rest 2min
Strength Romanian Deadlift 6×3 Increasing weight each set. Start at 40% of 3rm Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 After each set 10 Back extensions * WOD For Time (CAP 7min) 1km Row/Run 30 Strict Ring Dips * PEAK Strict Press 5×5 @80% of 1RM 5×10 GHD Hip Extension (hold 10kg/5kg plate)