Mobility & Group Warm Up * WOD 6min AMRAP in pairs Max Clean (power or full) and Jerk 60/40kg Rest 2min 6min AMRAP in pairs Max Snatch (power or full) 60/40kg Rest 2min 6min AMRAP in pairs Max Thruster 60/40kg Rest 2min 6min AMRAP in pairs Max Deadlift 60/40kg One partner works, one partner rests
SKILL Legless / Rope Climbs technique Option 1: 2 x 3min AMRAPS Legless Rope Climbs *Rest 2min between sets Option 2: 3min AMRAP 20m KB Farmers Walk 32/24kg; *Rest 2min 3min AMRAP: Rope Climbs Option 3: Take the 8min to work on Rope Climbs Progressions * WOD 20rft (CAP 18min) 3 Power Cleans 60/42.5kg 3…
WOD- Partner 18min Amrap 5 Thrusters 60/40kg 10 Pull Ups *Work/Rest *Partners complete 1 full round, then rest while their partner completes 1 full round. Score = Total team rounds and reps * Movement Toes to Bar Every 30s for 10 rounds 3-5 T2B straight into 3-5 Knees to Elbows * PEAK 5 Rounds/ 3min…
Strength 1 Squat Snatch + 3 OHS Work up to heavy single in complex (15min) * WOD 24 Tabata intervals for reps (12min) 15 KB Swings 32/24kg 10 Burpees 35 DU *This is a 12min AMRAP done TABATA style. *Start from where you left off with every 20sec working period. * PEAK Back Squat 3…
Strength Front Squat 1RM (20min) * WOD For time (CAP 15min) 21 Sumo Deadlift High Pull 42.5/30kg 42 Wall Balls 20/14lbs 15 SDHP 42.5/30kg 30 Wall Balls 20/14lbs 9 SDHP 42.5/30kg 18 Wall Balls 20/14lbs * PEAK Running intervals 5x400m Run Rest 2min
WOD For time (CAP 25min) 2k Row/Run 200 DU’s 2k Run/Row * Midline/Core Max effort Plank Rest 2min 40 Hollow Body Push Ups * PEAK 3×10 Touch and go Squat Cleans @60%-70% of 1RM Squat clean Rest as needed Then 3×20 Chest to bar pull-ups Rest as needed
Mobilty- Group Warm Up * WOD- Partner Chipper – in order as fast as possible: * Run 1km 100 Air Squats 80 Box Jumps 24/20′ 100 Wall Balls 20/14lbs 80 HR Push Ups 100 Lunges 20/15kg Overhead 80 Pull Ups 100 Burpees 80 Med Ball Sit Ups Run 1km * Partners run together. Only one…
Strength Deadlift 16-14-12-10-8-8 Score heaviest set of 8 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD (CAP 14min) 20 – 15 – 10 – 5 – 5 – 5 – 5 – 5 Thrusters 40/30kg Burpee Box Overs 24/20′ * PEAK Strength Circuit 4 Rounds – not for time 14 Front Rack…
Strength Barbell Row 5×7 Score heaviest set of 7 Sets on Clock 0:00,2:00,4:00,6:00,8:00 * WOD 5 Rounds for reps 1 Min ME Burpee C2B 1 Min ME OHS 42.5/30kg 1 Min ME Handstand Walk (1 metre = 1 rep) Rest 1 minute between rounds * PEAK For Time 5 Deadlifts @90/60kg 5 Hang Power Cleans…
Partner Wod 20min Partner AMRAP 20 KB Snatch 24/16kg 20 Sit ups Partner runs 400m with Wall Ball 20/14lbs *When partner 2 returns they take over where partner 1 left off. *Score = total rounds and reps as a team * ROMWOD * PEAK Back Squat 5×5 @80%-85%