Strength Strict Press 20 mins to build to 1rm * WOD 9 Min AMRAP 3 Front Squats 9 Push Ups 60 Double Unders @60/42.kg * PEAK SKILL/STRENGTH (15-20min) Back Squat 5×5@82.5% 1RM Turkish Get Ups 5×4 (2 each arm) *as heavy as possible
Core GHD’s 5×15 Resting 3 mins between set * WOD 18 Min AMRAP 400m Run 15 Pull Ups 5 Power Snatch 5 Overhead Squats @52.5/35kg * PEAK Active recovery 1: Romwod 2: 15min light row/airdyne 3: Swim *Choose one
Strength Deadlift 5×3 @75% of 3rm 000,230,500,730,1000 *Focus on tempo * WOD 7 Min AMRAP 30 DBL DB Box Step Overs 30 DBL DB Push Press @24/20′ @22.5/15kg * PEAK Front squat 6×2 82.5% of 1RM Bent over rows 5×5@Heavy weight
Gymnastics TTB 10 Min EMOM 5-10 TTB * WOD 20 Min AMRAP 21 Wall Balls 15 Lateral Burpees over bar 9 Power Cleans @20/14lbs @60/42.5kg Score Rounds and Reps * PEAK 5 Rounds for time: 15 GHD Sit-ups 40m Farmers Carry (42/32kg)
Strength Back Squat 6×4 @70-75% of 1rm 000,230,500,730,1000 * WOD 13 min AMRAP 35 SGL Arm DB Hang Snatch 35 Box Jumps 35 SGL Arm DB STOH 35 Cal Row @25/15kg @24/20′ * PEAK Strict press 5×5@80% of 1RM 3 Rounds for time 4 rope climbs 7 Shoulder to overhead 80/50kg 10m Front rack walking…
Strength Push Jerk 5×3 000,200,400,600,800 *Increasing weight each set * WOD For TIme (7-9 min cap) 50 Hang Squat Cleans @42.5/30kg * PEAK Rowing Intervals 5x500m Row 90 second rest
Strength Ring Dip 5×5 Weighted Dips Scale to Weighted Push Ups Resting 230 between sets *Stay same weight throughout * WOD For Time (12-15 min cap) 2 Rounds 64 Wall Balls 5 Deadlift 32 HSPU 5 Deadlift @120/80kg * PEAK Active recovery 1: Romwod 2: 15min light row/airdyne 3: Swim *Choose one
Core Back Extensions 4×12 Resting 3 mins between sets * WOD 20 min AMRAP (For Reps) 500m Row 20 Burpees Over Rower *Score = Total number of burpees * PEAK Deadlift 5×5@85%
Strength Clean 7×1 @75% of 1rm 1 Power Clean + 2 Front Squats + 1 Jerk 000,230,500,730,1000,1230,1500 * WOD For Time (7-9 min cap) 3 Rounds 30 Hand Release Push Ups 21m Single Arm OH Lunge @25/15kg * PEAK Front squat 6×2 80% of 1RM Bent over rows 5×5@Heavy weight
Core/Midline Midline Accumulate 2 Min Hanging L-sit * WOD AMRAP for Reps 15 Min EMOM 5 Pull Ups F- 5 M- 8 Push Ups ME Barbell Back squats @20/15kg *Score is total number of back squats *Athletes may miss a round when need * PEAK For time 21 – 15 – 9 Overhead Squat (65/45)…