A] Warm-up

B] Strength

15-20 minutes to find...

1 rep max of hang squat clean

C] Wod

For max reps in 19 minutes:

movement 1: burpees

movement 2: pull-up

movement 3: overhead sit-up @ 25/15

movement 4: deadlift @ 225/155

1 min rest

A] Warm-up

B] Strength

4 sets not for time:

8 push-press from ground

accumulate 1min15 hanging on bar

Note: load over the sets for the PP

C] Wod

For time:

2 rounds:

70 air squat

35 toes-to-bar

then 2 rounds:

10 deadlift @ 135/95

10 hang power clean @ 135/95

10 push-press @ 135/95

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

1 hang power snatch + 1 hang squat snatch

Note: load over the sets

C] Wod

For time:

25 wall-ball @ 20/14

5 power snatch @ 115/75

5 overhead squat @ 115/75

20 wall-ball @ 20/14

5 power snatch @ 115/75

5 overhead squat @ 115/7...

A] Warm-up

B] Strength

Back squat

5 sets of 2 reps

Note: load over the sets, no need to find your 2 rep max

C] Wod

Amrap 17 minutes:

3 rounds buy-in:

20 calories row

12 kettlebell swing @ 32/24

9 burpees pull-up

then amrap for the remaining time of:

25 abmat sit-up

15 push-up

A] Warm-up

B] Run / skills

3 rounds not for time

700m row

10-16 (total) 1 arm overhead dumbell squat*

1-3 min of practice double-unders

Note: * if to hard, do the same amount of rep but do dumbell snatch

C] Wod

Amrap 15 minutes:

1 power clean @ 205/145*

15 box jumps @ 30/24

15 bu...

A] Warm-up

B] Core work

5 rounds not for time:

11 hollow rocks

11 v-ups

11 tuck ups

11 seconds hollow rock hold

1 min break

C] Wod

30-20-10 for time:

box jumps @ 24/20

push-press @ 135/95

*400m run after each sets

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

2 power clean + 2 split jerk

Note: load over the sets

C] Wod

5 rounds for time:

400m run

8 thruster @ 115/75

10 chest-to-bar pull-up

A] Warm-up

B] Wod

Amrap 20 minutes:

3 deadlift @ 275/185

2 rounds of:

10 sumodeadlift high pull @ 24/20

35 double-unders

C] Work

10 rounds not for time:

5 toes-to-bar strict

5 chin-up strict

A] Warm-up

B] Strength

Power snatch

5 sets of 4 reps

Note: no touch & go

C] Wod

Amrap 15 minutes:

21 wall-balls @ 20/14

15 calories row

9 burpees over bar

3 snatch @ 115/75

A] Warm-up

B] Strength

Every 2 minutes for 16 minutes:

5 back squat + 12 jumping alternate lunges

Note: load over the sets

C] Wod

For time:

30 squat clean & jerk @ 135/95

*every minute you must do:

3 toes-to-bar

3 hand release push-up

3 box jumps @ 24/20

Please reload

Posts à l'affiche

Lundi 10 août 2015

1/10
Please reload

Posts Recents
Please reload

Archive