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