Jeudi 31 mai

B] Strength
 

Bench press

5 sets of 10 reps

Note: load over the sets

C]Test XFSH # 3
 

Amrap 15 minutes:

2 power snatch @ 115/75+ 2 rounds of cindy + 4 power snatch @ 115/75 + 2 rounds of cindy + 6 power snatch @ 115/75 + 2 rounds of cindy... and so on.

Cindy—> 5...

Mercredi 30 mai

B] Core strength
 

5 rounds

10 hollow rocks
10 v-ups
10 tuck ups
10 sec hollow hold

1min rest

C] Wod
 

3 rounds for time:

20 thrusters @ 95/65
80 double-unders
20 calories row

Mardi 29 mai

B] Wod
 

For time:

400m run
15 power snatch @ 115/75
400m run
30 handstand push-up
800m run
45 pull-ups
400m run 
60 wall-balls @ 20/14
400m run
75 kettlebell swings @ 24/20

Lundi 28 mai

B] Strength

Back squat

5 sets of 5 reps

Note: Load over the sets

C] Wod

Amrap 17 minutes:

15 burpees 
5 clean & jerk @ 185/125

Vendredi 25 mai

B] Skills

Take 15-20 minutes to practice 1-2 movements:

Double-unders, muscle-ups, kipping pull-ups/toes-to-bar...

C] Wod

10 rounds for time:

8 wall-balls @ 30/20
6 toes-to-bar
4 power clean & jerk @ 165/115

Jeudi 24 mai

B] Strength

Squat snatch

5 sets of 4 reps

Note: load over the sets

C] Nancy benchmark

5 rounds for time:

15 overhead squats @ 95/65
400m run

Mercredi 23 mai

B] Strength
 

Deadlift

5 sets of 3 reps

Note: load over the sets

C] Wod
 

Amrap 17 minutes:

21 pull-ups
18 box jumps @ 24/20
15 burpees 
12 kettlebell swings @ 24/20
9 deadlift @ 185/125

Mardi 22 mai

B] Strength
 

Push-press & Farmer walks

4 sets of:
5 reps then no rest 200m Farmer walk @ as heavy as possible

Note: load over the sets

C] Team Wod
 

For time:

80 calories bike 
30/30 push-press dumbell @ 50/35
400m run
60 calories bike
25/25 push-press dumbell @...

B] Strength

Hang power clean

5 sets of 5 reps

Note: Load over the sets

C] Test XFSH # 2

6 sets of 2 min on / 2 min off

200m row + max thrusters @ 75/55

Note: score is total of thrusters

Vendredi 18 mai

B] Strength
 

Split jerk

5 sets of 3 reps

Note: load over the sets

C] Wod
 

Amrap 17 minutes:

40 double-unders
8 chest to bar pull ups OR 3 muscle-up
8 deadlift @ 275/185
8 ring dips