Vendredi 30 mars
B] Strength
Power snatch
5 sets of 1.1.1
Note: Load over the sets. 5-10 sec rest between reps.
C] Wod
For time:
6 rope climb
63 overhead squat @ 95/65
45 ring dips
27 pull-ups
Jeudi 29 mars
B] Strength
Shoulder press
5 sets of 8 reps
Then
Farmer hold
5 sets of 45 sec @ heavy load
Note: load over the sets
C] Wod
3 rounds for time:
30 burpees
30 shoulder-to-overhead @ 95/65
30 kettlebell swings @ 24/20
Mercredi 28 mars
B] Strength
Every 90 seconds, for 15 minutes :
1 squat clean + 3 front squat
Note: load over the sets
C] Wod
Amrap 12 minutes:
8 thruster @ 95/65
8 toes-to-bar
8 box jumps @ 24/20
Rest 1 min
Amrap 3 minutes:
Max double-unders
Mardi 27 mars
B] Strength
Romanian deadlift
5 sets of 5 reps
Note: load over the sets
C] Team wod
For time:
70-50-30 of wall-balls @ 20/14
35-25-15 of chest-to-bar pull-ups
15-10-5 of clean & jerk @ 165/115
Lundi 26 mars
B] Strength
Bench press
5 sets of 10 reps
Note: load over the sets
C] Wod
Amrap 20 minutes:
24 overhead walking lunges @ 25/15
24 push-up
24 squats
400m row
Vendredi 23 mars
B] Strength
C] Wod
18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-...
Jeudi 22 mars
B] Strength
Snatch complex
5 sets of :
2 squat snatch + 1 low hang squat snatch + 1 mid hang squat snatch
Note: load over the sets. Touch & go
C] Wod
Part 1: 6 min for max distance of row
Part 2: amrap 12 min of:
8 shoulder-to-overhead @ 95/65
8 front rack alt...
Mercredi 21 mars
B] Strength
Split jerk
5 sets of 3 reps
Note: load over the sets
C] Wod
5 rounds for time:
10 kettlebell swings @ 32/24
10 box jumps @ 30/24
15-12-9-6-3 of thruster @ 115/75
Mardi 20 mars
B] Strength
Every 90 seconds, for 15 minutes:
1 snatch balance + 3 overhead squat
Note: from rack. Load over the sets
C] Wod
Every 3 minutes for 21 minutes:
6 overhead squat @ 135/95
8 burpees over bar
10 pull-ups
Lundi 19 mars
B] Strength
Clean complex
5 sets of:
3 power clean + 1 split jerk
Note: load over the sets
C] Wod
10 rounds for time:
15 wall-balls @ 20/14
8 toes-to-bar
3 power clean 205/135
