Olympic Lifting Barbell 5x Complex 1 Power Clean 2 Front Squats 3 STOH 000,230.500.730,1000 *7 mins to build to heavy weight for complex * WOD For Time (10-12 min cap) 2 Rounds 30 Burpees to Target 30 KB Swings 15 Box Jump Overs 15 TTB @32/24kg @24/20′ * PEAK Strength Circuit 4 x 8 Kettle…
Strength Bench press 4×3 Heavy 2×7 Speed 000,230,500,730,1030,1230 *7 mins to build to heavy 3- stays same for sets *Weight reduces to focus on speed * WOD 7 Min AMRAP 50 Double Unders 10 Pull Ups 10 Push Ups * PEAK Aerobic Capacity – Running 3 Sets: 500m Run at 1-mile BEST pace Rest 1min…
Strength Ring Rows 6×8 Elevated Rows 000,200,400,600,800,1000 * WOD For Time (18 min cap) 3 Rounds 800m Run 7 Squat Snatch @65% of 1rm Snatch * PEAK Back Squat 4×2 @87.5% – 90% of 1RM Back Squat 10 Rounds: 10 Cal Assault bike 30 Double unders 10 Chest to bar pull-ups REST 1:00 between rounds
Strength Seated Press 5×8 *No prescribed weight, maintain neutral spine Immediately into 8 Negative push ups (3 down 1 up) 000,230,500,730,1000 * WOD 12 Min AMRAP 18 TTB 9 Push Press 27 Box Jump Overs @52.5/35kg @ 24/20′ * PEAK Gymnastics Conditioning 5 Legless Rope Climbs 2 min rest 4 Legless Rope Climbs 1:30 rest…
Midline/Core Midline 3x 20 Slow Mountain Climbers + 1 Min Plank Rest 90 seconds between sets *Knee crosses over to touch opposing elbow * WOD 24 Min AMRAP 20 Burpees Over the Rower 40 Cal Row 600m Run *each 100m run =1 rep * PEAK Gymnastics Conditioning 3 Rounds 21 Kipping Handstand push-ups 30 seconds…
Strength Reverse Lunge 4×8 @55% of 1rm Back Squat 000,300,600,900 * WOD DT 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.5kg * PEAK Strength Circuit 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16) 4 x 40m Double Overhead KB Walk (24/16) 4 x 15 GHD Hip Extension…
Olympic Lifting Snatch 8×1 @60% of 1rm 1 Power Snatch + 2 Overhead Squats 000,200,400,600,800,1000 * WOD 7 Min AMRAP 3 Full Snatch 3 Lateral Burpees Over Bar 3 Full Snatch 6 Lateral Burpees Over Bar 3 Full Snatch 9 Lateral Burpees Over Bar Etc… @52.5/35kg Sore = Reps * PEAK Front Squat 6×2@85% of…
STRENGTH/GYMNASTICS Pull Up 4×10 Underhand Grip Ring Rows + ME Overhand Strict Pull Ups Resting 230 between sets * WOD 21 min Amrap 8 ring muscle up 14 back squat 30/22 cal row @60/42.5kg * PEAK Deadlift 5×5@85% of 1RM Strict Press 5×5@85% of 1RM
Strength 20 Mins to Build to 3RM Front Squat * WOD For Time (9 min cap) 2 Rounds 21 Box Jumps 15 Deadlift 9 Burpees to Target @30/24′ @100/70kg * PEAK 3 Rounds for time 25/20 cal row 10 power clean and jerks 85/50kg
Midline/Core 3×15 V-ups + 45 Second Plank Rest 90 seconds between sets * WOD 15min Amrap 20/14 Cal Row 200m Run 6 Bar Muscle Up 200m Run Each 200m Run = 1 rep * PEAK SKILL/STRENGTH (15-20min) 4 Rounds 15/10cal air Bike 6 Burpee box jumps 5 Muscle ups (Scale to Bar MU or 10…