A] Warm-up

B] Strength

15-20 minutes to find the heaviest complex:

3 hang power clean + 3 front squat

C] Wod

For time:

120 overhead alternate lunges @ 45/25

every minute on the minute:

7 kettlebell swings @ 32/24

A] Warm-up

B] Strength

Power snatch

5 sets of 3 reps

Note: load over the sets

C] Wod

Amrap 15 minutes:

21 pull-ups

15 thrusters @ 95/65

9 burpees over the bar

A] Warm-up

B] Strength

Push-press 

5 sets of 5 reps

Note: load over the sets

C] Wod

Every 5 minutes for 4 rounds:

400m run/row

10 push-press @ 135/95

20 deadlifts @ 135/95

Note: go hard on each sets

A] Warm-up

B] Strength

Take 15 minutes to work on 1 weakness...

ring dip, muscle-up, double-under, butterfly pull-up, etc

C] Wod

Amrap 20 minutes:

buy-in: 250 double-under or 300 single-under

15 overhead squat @ 95/65

15 toes-to-bar

15 box jumps @ 24/20

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

3 clean & jerk

Note: load over the sets

C] Wod

For time:

60 wall-balls @ 20/14

15 cleans @ 155/105

50 wall-balls @ 20/14

10 cleans @ 185/125

40 wall-balls @ 20/14

5 cleans @ 205/145

A] Warm-up

B] Strength

Bench press

5 sets of 8 reps

Note: load over the sets

C] Wod

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

clean & jerk @ 135/95

pull-ups

box jumps @ 24/20

A] Warm-up

B] Strength

Take minimum 20 minutes for this...

20 reps max of back squat

Note: max 2 sets... warm-up well before your first set

C] Wod

Amrap 12 minutes:

200m run

10 thrusters @ 45/35

10 toes-to-bar

A] Warm-up

B] Strength

 Every minute on the minute for 16:

1- 2-3 wall-climb

2- 50 seconds of plank ( weighted )

3- 10-15 overhead sit-up @ 25/15

4- 30 sec of double-unders

C] Wod

For time:

100/70 push-ups

60 kettlebell swings @ 24/20

20 shoulder to overhead @ 155/105

10 power cle...

A] Warm-up

B] Strength

Squat snatch

5 sets of 1.1.1

Note: load over the sets. no touch & go. rest 10 seconds between reps.

C] Wod

Amrap 15 minutes:

9 overhead squat @ 135/95

7 burpees pull-ups

5 sumo deadlift high pull @ 32/24

A] Warm-up

B] Strength

Deadlift

5 sets of 5 reps

Note: load over the sets

C] Wod

5 rounds for time:

20 calories row

20 wall-ball @ 20/14

10 hang power clean @ 135/95

Please reload

Posts à l'affiche

Lundi 10 août 2015

1/10
Please reload

Posts Recents
Please reload

Archive