vendredi 13 mars

5 sets of:

3 push-press + 3 push-jerk

Note: Load over the sets. From a clean

C] Wod
 

Amrap 15 minutes:

5 deadlifts @ 155/105
4 hang power clean @ 155/105
3 push-jerk @ 155/105
2 rope climb

jeudi 12 mars

B] Wod
 

For time:

1000m row
300 double-unders
150 air squats
100 sit-ups
50 kettlebell swings @ 32/24
1000m row

mercredi 11 mars

B] Strength
 

Every 90 seconds, for 15 minutes:

2 squat clean + 1 split jerk

Note: load over the sets

C] Wod
 

10-9-8-7-6-5-4-3-2-1 for time:

X 2 front rack lunges @ 115/75
Chest-to-bar pull-ups
Push-ups

mardi 10 mars

B] Strength
 

Bench press

5 sets of 5 reps
+ 1min of ring plank every sets

C] Wod
 

Amrap 15 minutes:

60 calories row
50 box jumps @ 24/20
40 one arm hang clean + push jerk @ 50/35 (change Every 5 reps)
30 toes-to-bar

lundi 9 mars

B] Strength
 

In 15-20 minutes find your heaviest snatch complex:

2 power snatch + 2 hang power snatch + 4 overhead squat

Note: Unbroken.

C] Wod
 

3 rounds for time:

35 wall-balls* @ 20/14
15 hang power snatch* @ 95/65

*every drop —> 5 burpees right away
*no burpe...

vendredi 6 mars

B] Strength
 

5 sets of:

3 power clean + 3 front squat

Note: Load over the sets. Unbroken

C] Wod
 

Amrap 17 minutes:

10 box jumps @ 24/20
20 double-unders
5 hang power clean @ 135/95
20 double-unders
10 alternate dumbell snatch @ 50/35
20 double-unders

jeudi 5 mars

B] Strength
 

Every 90 seconds, for 15 minutes:

2 deadlifts + 6 jumping squat

Note: Load over the sets.

C] Wod
 

For time:

50 calories row
50 chest-to-bar pull-ups
Then 3 rounds
10 thrusters @ 95/65
10 burpees over the bar

Time cap: 20 minutes

mercredi 4 mars 

B] Strength
 

4 rounds not for time:

3-10 strict pull-ups
1 min plank
3-10 strict ring dips
1min hollow hold

C] Wod
 

3 rounds for max reps of:

1min of wall-balls @ 20/14
1min of sumo DL high pull @ 75/55
1min of box jumps @ 24/20
1 min of push-press @ 75/55
...

mardi 3 mars

B] Strength
 

In 15-20 minutes find your 1 rep max of:

Squat snatch

C] Wod
 

6 rounds for time:

5 squat snatch @ 135/95
7 handstand push-ups
9 kettlebell swings @ 24/20

lundi 2 mars

B] Strength
 

Push-jerk

5 sets of 3 reps

Note: Load over the sets. From a clean

C] Wod
 

Amrap 15 minutes:

3 bear complex @ 115/75
300m row

*Bear complex—> 1 power clean + 1 front squat + 1 shoulder-to-overhead + 1 back squat + 1 shoulder-to-overhead

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