Strength Overhead squat 4×12 @55% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00” * WOD 15min AMRAP 20 T2B 20 Box Jumps 24/20′ 21 Deadlifts 100/60kg 20 T2B 20 Box Jumps 24/20′ 18 Deadlifts 100/60kg 20 T2B 20 Box Jumps 24/20′ 15 Deadlifts 100/60kg 20 T2B 20 Box Jumps 24/20′ 12 Deadlifts 100/60kg…
WOD 3rft (CAP 20min) 1K run / 50 HR Burpees *Scale to 5rft (CAP 20min) 400m run / 20 HR Burpees * Midline/Core Accumulate 3 Min Hanging L-sit Every Drop 10 Med ball Russian Twists * PEAK For Time 21-15-9 Front Squats 90/60kg Chest to bar pull-ups Deficit Handstand pushups
Skill/Gymnastics EMOM 10 Mins alternating between 2 excercises. Option 1: 1-5 Bar MU / 50 DU Option 2: 1-3 Bar MU / 30 DU Option 3: 5-10 Strict PU / 30 DU Option 4: PU Prog / DU Prog * Partner WOD 24 Min EMOM 1min Cal Row/ Skipping 1min Wall Balls 20/14lbs 1min Hang…
Oly Lifting Snatch EMOM 10 Mins 3 Full Snatch @75-80% of 1RM *Can re-set * WOD- Grace For Time 30 Clean and Jerks @60/42.5kg * PEAK Running Intervals 3 x 800m Rest 2min
Skill Pull Up Practice Progressions * WOD 22 Min AMRAP 40 Split Jumps 30 Alt DB Snatch 24/16kg 20 Med Ball Sit Ups * Romwod
Warm Up Group Stretch & Mobility * WOD- Partner 30 Min Amrap KB Swings 24/16kg Bar Hop Burpees Power Cleans 60/40kg Pull Ups *In Pairs, complete each exercise starting at 2 Reps *Increase by 2 Reps each round for 30 Mins
Strength Weighted Pull Up into Strict Pull Up 4 Sets Set = 3 Weighted Pull Up into Max Effort Strict Pull Up *Sets every 3 Mins * WOD 10 Min AMRAP 10 SDHP 35/25kg 10 Push Press 35/25kg 30 Double Unders * PEAK Back Squat 4×10 @70% of 1RM Back Squat
Strength Overhead Squat 5×12 @50% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00 * Partner WOD 4 Rounds For time: 30 Partner Wall Balls 20/14lbs 20/15 Cal Row each/ 200m Run *Partner Wall Balls to be done to the wall (standing side by side) *Partner 2 perform Air Squats while partner 1 Rows/Runs…
WOD 20min AMRAP 10 KB Snatch Right Arm 5 KB Burpee Box Step Overs 10 KB Snatch Left Arm 5 KB Burpee Box Step Overs Box height: 20/16′ KB weight: 24/16kg * Movement 5 rounds for total meters 1min Handstand Walks Rest 1 minute between rounds * PEAK 3 X 10 Power Cleans @60% of…
Skill Rings EMOM 10 ins Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row * WOD 42-30-19 (CAP 15min) Jumping C2B Pull Ups Thrusters 20/15kg Push Ups * PEAK 20min EMOM 1st min: 15 Calorie Bike or Row Max shoulder to overhead…