A] Warm-up

B] Strength

Hang power clean

5 sets of 5 reps

Note: load over the sets

C] Wod

Amrap 18 minutes:

12 pull-ups

12 kettlebell swings @ 24/20

12 handstand push-ups

12 burpees

60 double-unders

A] Warm-up

B] Strength

Front rack lunges

5 sets of 3 reps / each side

Note: load over the sets. From rack or ground

C] Wod

7 rounds for time:

250m row

7 thrusters @ 

round 1-2: 95/65

round 3-4: 115/75

round 5-6: 135/95

round 7: 155/105

A] Warm-up

B] Fight gone bad

3 rounds for max reps

1min of wall-balls @ 20/14

1min of sumo dl high pull @ 75/55

1min of box jumps @ 24/20

1min of push-press @ 75/55

1min of calorie row

1 min rest

Note: La classe sera divisée en deux pour qu'une personne puisse juger son coéquip...

A] Warm-up

B] Strength

Shoulder press / push-press

3 sets of 5 shoulder press

then

3 sets of 5 push-press

Note: load over the sets

C] Wod

For time:

20-18-16-14-12-10-8-6-4-2 wall-balls @ 20/14

1-2-3-4-5-6-7-8-9-10 shoulder-to-overhead @ 135/95

Note: 20 wb- 1 s-t-oh- 18 wb- 2 s-t-...

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

1 squat snatch + 2 overhead squats

Note: load over the sets

C] Wod

For time:

55 calories row

55 toes-to-bar

55 overhead squats @ 95/65

55 box jumps @ 24/20

A] Warm-up

B] Strength

Front squat

5 sets of 5 reps

Note: load over the sets

C] Your choice

Option 1: Fran 21-15-9 thrusters @ 95/65 pull-ups

Option 2: Isabel 30 snatch @ 135/95

Option 3: Grace 30 clean & jerk @ 135/95

Option 4: Jackie 1000m row 50 thrusters @ 45/35 30 pull-ups

A] Warm-up

B] Strength

Power snatch

5 sets of 3 reps

Note: touch & go

C] Filthy fifty

For time:

50 box jumps @ 24/20

50 jumping pull-ups

50 kb swings @ 20/16

50 walking lunges

50 knees-to-elbows

50 push-press @ 45/35

50 back extension

50 wall-balls @ 20/14

50 burpees

50 double-unders

T...

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

15 double-unders + 1 power clean + 1 squat clean + 1 front squat

C] D.T.

5 rounds for time:

12 deadlifts @ 155/105

9 hang power clean @ 155/105

6 shoulder-to-overhead @ 155/105

A] Warm-up

B] Strength

3 sets not for time:

15 reps of bench press @ choose the weight

15 strict pull-ups

accumulate 90 seconds of farmer carry @ heavy load

Time cap: 15 minutes

C] Cindy

Amrap 20 minutes:

5 pull-ups

10 push-ups

15 air squats

A] Warm-up

B] Strength

20 minutes to find...

1 rep max of Deadlift

Note: Listen to your coach. No need to hurt yourself.

C] Christine

3 rounds for time:

500m row

12 deadlifts @ bodyweight

21 box jumps @ 24/20

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