Vendredi 28 sept

B] Core work
 

5 rounds:

10 hollow rock 
10 v-ups
10 tuck ups
10 sec hollow hold 
1min rest

C] Wod
 

Amrap 17 minutes:

5-10-15-20... 
calories row
Pull-ups
Front squat @ 115/75

Jeudi 27 sept

B] Strength
 

Back squat

5 sets of 3 reps

Note: load over the sets, 2 sec pause in the bottom position.

C] Wod
 

3 rounds for time:

7 deadlift @ 275/185
14 handstand push-ups
21 box jumps @ 24/20
70 double-unders

Mercredi 26 sept

B] Strength
 

Every 90 seconds, for 15 minutes:

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

Note: load over the sets, touch & go.

C] Wod
 

For time:

Hang from a pull-up bar for 6min
Each time you drop from the bar, perform:

12 wall-balls @...

Mardi 25  sept

B] Strength
 

Power snatch

5 sets of 1.1.1 reps

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

C] Wod
 

Amrap 15 minutes:

35 double-unders
9 thrusters @ 95/65
9 burpees over bar

Lundi 24 sept

For time:

800m row
150 squats
100/70 push-ups
50 toes-to-bar 
800m row

Vendredi 21 sept

B] Strength
 

Deadlift

5 sets of 5 reps

Note: load over the sets

C] Wod
 

For time:

50 box jumps @ 24/20 
50 hang power snatch @ 75/55
50 pull-ups
20 sumo deadlift high pull @ 135/95

Jeudi 22 sept

B] Strength
 

Every 90 seconds, for 15 minutes:

2 hang squat clean + 2 shoulder-to-overhead

Note: load over the sets.

C] Wod
 

3 rounds of 5 min work / 1 min rest

20 pull-ups
12 thrusters @ 95/65

In the remaining time:

R1: max push-ups 
R2: max overhead sit-ups @...

Mercredi 19 sept

B] Strength
 

Push-press

5 sets of 6 reps

Note: load over the sets

C] Wod
 

30-20-10 for time:

Burpees box jumps over @ 24/20
Alternate dumbell snatch @ 50/35
Ring dips

Mardi 18 sept

B] Strength
 

Overhead squat

5 sets of 2 reps

Note: load over the sets

C] Wod
 

Amrap 20 minutes:

1000m row
25 toes-to-bar 
25 overhead squat @ 115/75

Lundi 17 sept

B] Strength
 

15-20 minutes to find your heaviest 3 rounds of bear complex:

1 power clean + 1 front squat + 1 shoulder-to-overhead + 1 back squat + 1 shoulder-to-overhead

Note: load over the sets. All 3 rounds is UB.

C] Wod 
 

3 rounds for time:

100 double-under...

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