Mardi 31 juillet

B] Strength
 

Deadlift

5 sets of 3 reps

Note: load over the sets

C] Wod
 

For max reps:
10-9-8-7-6-5-4-3-2-1 thrusters @ 95/65
Max burpees in the remaining minute.
1 min rest between rounds.

Lundi 30 juillet

B] Strength
 

5 sets of:

2 squat clean + 1 jerk

Note: load over the sets

C] Wod
 

4 rounds for time:

400m run 
9 chest-to-bar pull-ups
7 toes-to-bar
5 box jumps @ 30/24
3 clean & jerk @ 185/125

Vendredi 27 juillet

B] Strength
 

Hang squat clean + split jerk

5 sets of 3 reps

Note: load over the sets

C] Wod
 

Amrap 25 minutes:

700m run 
10 thrusters @ 135/95
3 rope climbs

Jeudi 26 juillet

B] Strength
 

Squat snatch

Sets 1-2 —> 3 reps unbroken 
Sets 3-4 —> 2 reps unbroken
Sets 5-6-7 —> 1 rep

Note: work to a 1 rep heavy.

C] Wod
 

For time:

60 calories row
50 one arm dumbell snatch @ 50/35
40 goblet squat @ 50/35
30 handstand push-up
200 double-u...

Mercredi 25 juillet

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power clean + 2 push-press

Note: load over the sets

C] Wod
 

Amrap 20 minutes:

5 chest-to-bar pull-ups
10 shoulder-to-overhead @ 95/65
15 box jumps @ 24/20

Mardi 24 juillet

B] Strength
 

Back squat

5 sets of 5 reps

Note: load over the sets

C] Wod
 

30-20-10 for time:

Dumbell hang power clean & jerk @ 50/35
Toes-to-bar
Ring dips

Lundi 23 juillet

B] Wod
 

For time:

50-40-30-20-10 wall-balls @ 20/14
25-20-15-10-5 burpees
5-5-5-5-5 power snatch @ 135/95

*400m run/row between sets; 50+25+5+400m

Vendredi 20 juillet

B] Strength
 

Overhead squat

5 sets of 5 reps

Note: load over the sets

C] Wod
 

3 rounds for time:

20 overhead squat @ 95/65
20 kettlebell swings @ 24/20
20 calories row
5 muscle-ups OR 12 ring dips

Jeudi 19 juilet

B] Strength
 

15-20 minutes to find your heaviest clean complex:

1 hang power clean + 1 hang squat clean + 1 front squat + 3 shoulder-to-overhead

C] Wod
 

10 x 1 min for max reps / 1 min rest

7 wall-balls @ 20/14
Max clean & jerk @ 135/95

Mercredi 18 juillet

B] Strength
 

4 sets of:

1- 5/5 dumbell snatch @ heavy 
2- 60 sec ring plank
3- 5/5 dumbell overhead squat @ heavy
4- 60 sec ring plank

C] Wod
 

For time:

30 push-ups
30 toes-to-bar
30 thrusters @ 95/65
400m run 
20 push-ups
20 toes-to-bar
20 thrusters @...

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