Vendredi 31 août

B] Strength
 

Every 90 seconds, for 15 minutes:

3 shoulder press + 20 double-unders

Note: load over the sets.

C] Wod
 

For time:

55 dumbell snatch @ 50/35
55 burpees
55 wall-balls @ 20/14

Jeudi 30 août

B] Strength
 

Deadlift

5 sets of 2 reps

Note: load over the sets

C] Wod
 

Amrap 6 minutes

3 deadlift @ 225/155
6 push-ups
9 toes-to-bar

Rest 4 min

Then repeat for 6 min again.

Mercredi 29 août

B] Strength
 

Snatch complex:

5 sets of:
1 power snatch + 1 squat snatch + 1 overhead squat

Note: load over the sets

C] Wod
 

3 rounds for time:

20 power snatch @ 75/55
30 calories row
60 air squat

Mardi 28 août

B] Strength
 

Clean & jerk complex

5 sets of:
2 power clean + 2 shoulder-to-overhead

Note: load over the sets.

C] Wod
 

For time:

400m run
21 thrusters @ 95/65
15 kettlebell swings @ 32/24
12 box jumps over @ 30/24
400m run 
15 thrusters @ 95/65
12 kettlebell sw...

Lundi 27 août

B] Strength
 

Front squat

5 sets of 5 reps

Note: load over the sets.

C] Wod
 

Amrap 15 minutes:

10 alternate front rack lunges @ 115/75
10 pull-ups
10 burpees

Vendredi 24 août

B] Strength
 

3 sets not for time:

200m farmer walk @ heavy
60sec ring plank
10-12 bent over row. 1 sec rest at the top

Note: 1-2 min rest between set.

C] Wod
 

4 rounds for time:

400m run 
10 dumbell deadlift @ 50/35
10 dumbell clean @ 50/35
10 toes-to-bar

Jeudi 23 août

B] Strength
 

Back squat

5 sets of 5 reps

Note: load over the sets

C] Wod
 

Amrap 15 minutes:

12 wall-balls @ 20/14
9 sumo deadlift high pull @ 32/24
6 kettlebell swings @ 32/24
3 burpees pull-ups

Mercredi 22 août

B] Strength
 

Every 90 seconds, for 15 minutes:

1 mid hang power clean + 1 low hang power clean + 1 power clean

Note: load over the sets

C] Wod
 

10 rounds for time:

8 toes-to-bar
20 double-unders
1 clean & jerk @ 205/145
1 muscle-up / 3 ring dips

20min time c...

Mardi 21 août

B] Strength
 

Press complex

5 sets of:
2 push-jerk + 1 split jerk

Note: load over the sets. From rack.

C] Wod
 

Amrap 17 minutes:

Buy-in: 700m run 
Then max rounds of:
20 calories row
20 burpees 
20 1 arm dumbell hang power clean + jerk (10R/10L)

Lundi 20 août

B] Strength
 

Squat snatch

5 sets of 1.1.

Note: load over the sets. 5-10 sec rest between reps.

C] Wod
 

21-15-9 for time:

Hang squat snatch @ 75/55
Chest-to-bar pull-ups
Box jumps @ 30/24

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