Lundi 30 avril

B] Strength

5 sets of:

2 squat clean & jerk

Note: No touch & go.

C] Wod

Amrap 15 minutes:

50 wall-balls @ 20/14
15 toes-to-bar 
15 squat clean @ 115/75
50 wall-balls @ 20/14
15 toes-to-bar
10 squat clean @ 135/95
50 wall-balls @ 20/14
15 toes-to-bar
5 squat cle...

Vendredi 27 avril

B] Strength

Deadlift

5 sets of 8 reps

Note: load over the sets.

C] Wod

Amrap 7 minutes:

3 power clean @ 205/135
5 ring dips
30 double-unders

Rest 3 minutes

Then for time:

12 power clean @ 205/135
25 ring dips
200 double-unders

Mercredi 26 avril

Jeudi

B] Strength
Every 90 secondes for 15 minutes:

2 push-jerk

Note: load over the sets. From rack.

C] Wod

For time:

40 kettlebell snatch @ 24/20 
40 push-ups
1000m row
40 toes-to-bar 
40 kettlebell @ 24/20 hold alternate lunges

Note: snatch from hips.

Mercredi 25 avril

B] Strength

Front squat

5 sets of 5 reps

Note: load over the sets.

C] Wod

3 rounds for time:

20 hang power clean @ 75/55
20 front squat @ 75/55
20 box jumps over @ 24/20
400m run

2 min rest between rounds.

Mardi 24 avril

B] Strength

Every minute on the minute for 16:

Odd min: 2 power snatch
Even min: max strict pull-up for 45 sec

Note: load over the sets for the snatch

C] Team Wod

Amrap 20 minutes:

48 calories row
24 burpees 
12 deadlift @ 275/185
150 double-unders / hold plank

...

Lundi 23 avril

B] Strength

Bench press

5 sets of 5 reps

Note: load over the sets

C] Wod

4 rounds for time:

7 clean & jerk @ 135/95
15 pull-ups
20 wall-balls @ 20/14
400m run

Vendredi 20 avril

B] Strength

Every 90 seconds, for 15 minutes:

2 squat snatch

Note: load over the sets.

C] Wod

For time:

100 calories row
30 deadlifts @ 225/155
20 front squats @ 165/115
10 squat snatch @ 135/95

Note the time after the 100 calories.

Jeudi 19 avril

B] Skills

In 15-20 minutes, practice 1-2 movements of your choice :

Double-under/rope climb/muscle-up/kipping pull-up or toes-to-bar/etc

C] Wod

5 rounds for time:

2 rope climb
15 pull-ups 
25 box jumps @ 24/20

Mercredi 18 avril

B] Strength

Shoulder press

5 sets of 8 reps

Note: load over the sets.

C] Wod

Amrap 17 minutes:

Buy-in: 100 sit-ups
Then 2-4-6-8...

Thrusters @ 115/75
Toes-to-bar

Mardi 17 avril

B] Strength

Every minute on the minute for 6:

6 power clean

Note: start with a mid-heavy weight.

C] Humboldt strong

16 rounds for time:

18 squats
4 handstand push-ups 
6 DB clean @ 50/35

Note: RX+ with a weighted vest

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