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
