Running (Intervals) 3 Rounds (35 Min Cap) Run 200m, Rest 30sec Run 400m, Rest 1min Run 800m, Rest 2min Total Distance: 4.2km Total Rest: 8.30 * Gymnastics Handstand Walks/ Wall Walks 8 Min Max Reps 1 Rep is scored everytime you beat your previous best handstand walk. 2 wall walks = 1 rep * PEAK…
Barbell Cycling Strict Press 4 x 4 @ 75% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00 * WOD 12 Min AMRAP 20/15 Cal Row 10 Burpee Over Rower * PEAK For Time Chest to bar pull-ups 5-10-15-20-15-10-5 200m Run inbetween
Strength Thruster (off rack) 5 x 5 @ 70% Sets on Clock 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 21-15-9 (CAP 15min) Deadlifts 100/70kg GHD Sit ups HSPU * PEAK Build to max 3 Rep touch and go Power Snatch then 4 Rounds 1min on/1min off Max Power Snatch @ 80% of today 3 Rep…
WOD 20 Min Amrap 2 Rope Climbs 12 Hang Squat Thrusters 40/30kg 200m Run * Core 6×1 min Plank Holds 30 seconds rest between * PEAK Active recovery 1: Romwod 2: 15min light row/airdyne/walk 3: Swim
Strength Back Squat 5 x 5 @ 75% Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 9 Min AMRAP 12 Power Snatch 35/25kg 27 DU’s 13 Wall Balls 20/14lbs * PEAK Deadlift 7 x 4 @ 82.5% of 1RM (week 1) Then 1×4@87.5 2×3@87.5% 2×2@87.5%
Barbell Cycling Every 30 Seconds for 7 Mins 2 Hang Power Cleans @60% * WOD For Time (CAP 15min) 20-18-16-14-12-10-8-6-4-2 Pull Ups 10-9-8-7-6-5-4-3-2-1 Deadlifts 110/75kg * PEAK Back Squats 7 x 3 @ 85%
WOD For Time (CAP 24min) Row 5k Scale to 4K or 3K If you don’t have rowers run 5K * ROMWOD * PEAK 4 Rounds 400m Run 15 Thrusters 50/35kg 6 Muscle ups Rest 2min after each round
Barbell Cycling 1 Snatch Deadlift + 1 Snatch High Pull + 1 Full Snatch 6×1 @75% 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 10min AMRAP Med Ball Clean Wall Balls 20/14lbs EMOM 5 Burpees over MB starting at 0:00 You have to catch MB then go into next MB clean Score = total reps…
Strength 5 Rounds 8 Front Rack Barbell Lunge (off floor) @50% of Front Squat 10 Double KB Rows 24/16kg 0:00, 2:30, 5:00, 8:00, 11:00 * WOD 5rft (CAP 16min) 200m OH Plate Walk/ Run 20/10kg 16 Push Up 13 T2B * PEAK Active recovery 1: Romwod 2: 15min light Row/Airdyne/Walk 3: Swim
Engine For Time (CAP 21min) 15-12-9-6-3 Power Cleans 60/42.5kg Push Press 60/42.5kg Rest 3 mins Hang Squat Cleans 60/42.5kg Push Jerks 60/42.5kg * Movement/ Strength EMOM 12 Mins Min 1: 1-3 Bar Muscle Ups Min 2: 4-6 C2B Min 3: 7-9 Pull Ups Aim to stay unbroken on all movements * PEAK Deadlift 6 x…