Mercredi 31 oct

B] Strength
 

Every 90 seconds for 15 minutes:

3 power clean & jerk

Note: load over the sets. Drop between reps.

C] Wod
 

6 rounds for time:

2 x 5 kettlebell swings @ 32/24 + 5 sumo deadlift high pull @ 32/24
10 toes-to-bar 
3 clean & jerk @ 185/125

Mardi 30 oct

B] Strength
 

Deadlift

5 sets of 5 reps

Note: load over the sets

C] Wod
 

3 rounds for time:

10/10 dumbell push-press @ 50/35
15 deadlift @ 225/155
20 alternate pistols

Lundi 29 oct

B] Strength
 

15-20 minutes to find your heaviest snatch complex:

1 power snatch + 1 hang power snatch + 1 overhead squat

Note: Touch & go

C] Wod 
 

Amrap 15 minutes:

50 double-unders
10 hang power snatch @ 75/55
10 overhead squat @ 75/55

Vendredi 26 oct

C] Wod
 

For time:

100 double-unders 
80 thrusters @ 45/35
60 push-ups
40 deadlift @ 185/125
20 kettlebell swings @ 32/24
10 muscle-ups OR 20 chest-to-bar pull-ups

Jeudi 25 oct

B] Strength
 

Squat snatch

5 sets of 3

Note: load over the sets. Touch & go

C] Wod
 

Every 4 minutes for 4 rounds:

15 calories row
8 squat snatch @ 115/75
Max burpees over bar

Mercredi 24 oct

B] Strength
 

Push-press

5 sets of 3 reps

Note: load over the sets

C] Wod
 

Amrap 15 minutes:
2-4-6-8-10...

Push-press @ 95/65
Box jumps @ 24/20
Alternate hang kettlebell snatch @ 24/20

Mardi 23 oct

B] Strength
 

15-20 minutes to find...

1 rep max Back squat

Note: technique before weight.

C] Wod
 

For time:

30 back squat @ 135/95
30 pull-ups
150 double-unders
30 pull-ups
30 back squat @ 135/95

Lundi 22 oct

B] Strength
 

Every 90 seconds, for 15 minutes:

2 power clean & jerk

Note: load over the sets. T&g.

C] Wod 
 

5 rounds for time:

12 hang power clean & jerk @ 95/65
14 toes-to-bar
16 kettlebell swings @ 24/20

Vendredi 19 oct

B] Strength
 

Power snatch

5 sets of 5 reps

Note: load over the sets. Touch & go

C] Wod
 

Amrap 15 minutes:

10 box jumps @ 24/20
10 kettlebell swings @ 24/20
10 alternate dumbell snatch @ 50/35

Jeudi 18 oct

B] Wod
 

3 rounds for time:

1000m row
25 thrusters @ 75/55
25 burpees pull-ups

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