Vendredi 29 juin

B] XFSH Test # 7

For time: 
5 km run

Jeudi 28 juin

B] Strength

4 sets of:

5 push-press + 60 sec farmer hold @ heavy

1 min rest

C] Wod
 

Amrap 12 minutes:

180 double-unders
60 shoulder-to-overhead @ 95/65
30 toes-to-bar

3 min rest

Amrap 3 minutes max rope climbs

Mercredi 27 juin

B] Strength

Take 15-20 minutes to find your 1 rep max of:

Deadlift

Note: form before weight

C] Wod
 

21-18-15-12-9-6-3 for time:

Calories row
Wall-balls @ 20/14
Hang power clean @ 75/55

Mardi 26 juin

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power snatch + 2 overhead squat

Note: load over the sets

C] Wod
 

Amrap 20 minutes:

3 burpees pull-ups
2 ring dips
1 overhead squat @ 135/95

Lundi 25 juin

B] Strength
 

Power clean

5 sets of 3 reps

Note: load over the sets

C] Fight club
 

3 rounds of 1 min max reps:

Thrusters @ 95/65
Power clean @ 95/65
Box jumps over @ 24/20
Pull-ups
Calories row

1 min rest

Note: Wod fait par Ben Bergeron de Comptrain. Le défi aux...

Vendredi 22 juin

Every minutes for 12 minutes:

2 hang squat snatch

C] Wod
 

Amrap 20 minutes:

25 calories row
12 toes-to-bar 
400m run
12 toes-to-bar

Jeudi 21 juin

B] Test XFSH # 6
 

Take the class to find your heaviest weight of all 3 movements:

Overhead squat / Split jerk / Squat clean

Note: from rack for the squat and jerk. Warm-up adequately.

Mercredi 20 juin

B] Strength
 

Shoulder press

5 sets of 10 reps

Note: load over the sets

C] Wod
 

Amrap 17 minutes:

25 box jumps @ 24/20
10 kettlebell swings @ 32/24
10 dumbell push-press @ 50/35

Mardi 19 juin

B] Wod
For time:

1600m run

20 rounds of:
6 wall-balls @ 20/14
3 chest-to-bar pull-ups
2 power clean @ 185/125

1600m run

Lundi 18 juin

B] Strength
 

Every 90 seconds, for 15 minutes:

3 front squat + 8 box jumps overs @ 24/20

Note: Load over the sets + as fast as possible for the box jumps

C] Wod
 

2 rounds for time:

100 double-unders
10 thrusters @ 155/105
10 burpees over bar

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