A] Warm-up

 

 

B] Wod

10 rounds for time:

 

*1 power clean + 1 front squat 

 

PROTOCOLE:

 

- After each rounds perform:

31 double-unders

12 kettlebell swings @ 24/20

16 overhead sit-ups @ 15/10

 

- Add one power clean and one front squat each rounds

round 1: 1 clean + 1 squat

round 2:...

 

A] Warm-up

 

 

B] Strength

Shoulder press

 

5 sets of 5 reps

 

Note: build over the sets

 

 

C] Wod

Amrap 15 minutes:

 

21 toes-to-bar

15 push-press @ 115/75

9 burpees over bar

 

A] Warm-up

 

 

B] Strength

20 minutes to find...

 

1 rounds of the bear complex:

 

1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 shoulder to overhead behind the neck

 

C] Wod

5 rounds for time:

 

5 squat clean @ 165/105

15 box jumps @ 24/20

50 double-unde...

 

A] Warm-up

 

 

 

B] Wod from one of our lovely coach...

 

Amrap 50 minutes of...

 

 

 

A] Warm-up

 

 

B] 12 day of christmas

 

1- 12 calories row

2- thrusters @ 135/95

3- chest-to-bar pull-ups

4- box jumps @ 24/20

5- deadlifts @ 135/95

6- kettlebell swings @ 32/24

7- toes-to-bar

8- hang power clean @ 135/95

9- wall-balls @ 20/14

10- 100 double-unders

11- burpees over...

 

A] Warm-up

 

 

B] Skills

 

Every minute on the minute for 12:

 

min 1: 30-50 double-unders

min 2: 8 dumbell snatch

min 3: max strict pull-ups

 

 

C] Team wod of 2

Amrap 20 minutes:

 

500m row

50 kettlebell swings @ 24/20

50 air squats

20 clean & jerk @ 135/95

 

 

 

 

 

A] Warm-up

 

 

B] Strength

Jerk complex

 

every 90 seconds, for 15 minutes:

 

1 clean + 1 push jerk + 1 split jerk

 

Note: build over the sets

 

 

C] Wod

Buy-in: 50 calories row then...

 

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

 

thrusters @ 95/65

burpees

 

 

A] Warm-up

 

 

B] Strength

Back squat

 

5 sets of 3 reps

 

Note: build over the sets

 

 

C] Wod

3 rounds for time:

 

7 squat snatch @ 135/95

21 box jumps @ 24/20

21 wall-balls @ 20/14

21 push-ups

 

 

 

A] Warm-up

 

 

B] Strength

20 minutes to find...

 

1 rep max of front squat

 

 

C] Wod

Amrap 15 minutes:

 

9 thrusters @ 135/95

9 chest-to-bar pull-ups

9 box jumps over @ 24/20

9 ring dips

 

A] Warm-up

 

 

B] Strength

Bench press

 

5 sets of 3 reps

 

Note: build over the sets

 

 

C] Wod

21-15-9 for time:

 

bench press @ 135/95

toes-to-bar

kettlebell swings @ 24/20

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