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
