A] Warm-up

 

 

B] Strength

Front squat 

 

5 sets of 2 reps

 

Note: build over the sets

 

 

C] Wod

4 rounds for time:

 

21 box jumps @ 24/20

18 wall-balls @ 20/14

15 kettlebell swings @ 32/24

12 burpees

9 power snatch @ 115/75

 

A] Warm-up

 

 

B] Strength

Snatch complex

 

every 90 seconds, for 15 minutes:

 

1 power snatch + 3 overhead squats

 

Note: build over the sets

 

 

C] Wod

Amrap 15 minutes:

 

1-2-3-4-5-6 and so on... of  power snatch @ 135/95

10 box jumps @ 24/20 after each round of power snatch

 

A] Warm-up

 

 

B] Skills

 

option 1: 5 sets of 10 handstand push-ups

 

option 2: 5 sets of 10 ring dips

 

Note: choose the option you need more practice. Scale the way you want. Add 30 double-unders after each sets.

 

C] Wod

For time:

 

25 thrusters @ 95/65

500m row

25 thrusters @ 95...

 

A] Warm-up

 

 

B] Strength

Back squat

 

3 sets of 5 reps

 

Note: build up more quickly

 

C] Wod

5 rounds for time:

 

10 push-press @ 95/65

15 wall-balls @ 20/14

60 air squats ( round 1)

     sit-ups (round 2 )

    double-unders ( rounds 3)

    russian twist @ 20/16...

 

A] Warm-up

 

 

B] Strength

Clean complex

Every 90 seconds, for 15 minutes:

 

2 hang squat clean thrusters

 

Note: touch & go

 

 

C] Hero Wod ''Rankel''

Amrap 20 minutes:

 

6 deadlifts @ 225/155

7 burpees pull-ups

10 kettlebell swings @ 32/24

200m row

 

A] Warm-up

 

 

B] Strength

Split jerk

 

5 sets of 3 reps

 

Note: build over the sets.

 

 

C] Wod

9-15-21-27 for time:

 

calories row

clean&jerk @ 115/75

toes-to-bar

 

A] Warm-up

 

 

B] Strength

Option 1:

 

15 minutes to practice bar or ring muscle-ups

 

Option 2:

 

5 sets of 10 reps of bench press

 

C] Wod

5 rounds for time:

 

6 thrusters @ 115/75

12pull-ups

12 alternate lunges @ 115/75

2 muscle-up

 

A] Warm-up

 

 

B] Strength

Shoulder press

 

5 sets of 5 reps

 

Note: build over the sets

 

C] Wod

3-6-9-12-15 :

 

hang squat clean @ 135/95

burpees box jumps @ 24/20

 

then for time...

 

50 toes-to-bar

 

A] Warm-up

 

 

 

B] Wod

 

400m row

39 push-ups

200m row

39 sit-ups

200m row

39 wall-balls @ 20/14

200m row

39 kettlebell swings @ 24/20

200m row

39 pull-ups

200m row

39 ground to overhead @ 95/65

200m row

39 burpees

400m row

 

 

A] Warm-up

 

 

B] Strength

Front squat

 

4 sets of 10 reps

 

Note: build over the sets

 

 

C] Wod

Amrap 15 minutes:

 

10 wall-balls @ 20/14

10 hang power snatch @ 95/65

50 double-unders

 

 

 

Please reload

Posts à l'affiche

Lundi 10 août 2015

1/10
Please reload

Posts Recents
Please reload

Archive