Strength

15-20 mins to practice a movement of your choice

Double unders, butterfly pull-ups, muscle-ups, wheightlifting, etc

WOD

Amrap 20 mins

10 thrusters 95/65

15 pull-ups

20 kbs 24/20

Jeudi 29 nov

B] Strength
 

Clean complex
5 sets of:

2 squat clean + 2 split jerk

Note: load over the sets, touch&go.

C] Wod
 

Every 3 minutes, for 5 rounds:

15/10 calories row then max
R1: air squat
R2: clean & jerk @ 135/95
R3: push-ups
R4: clean & jerk @ 135/95
R5: burpees

1...

Mercredi 28 nov

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power snatch + 1 mid hang power snatch + 1 low hang power snatch

Note: load over the sets

C] Wod
 

4 rounds for time:

5 deadlifts @ 275/185
25 wall-balls @ 20/14
50 double-unders

Mardi 27 nov

B] Strength
 

Bench press 5 sets of 6 reps

1 min rest

Ring dips 5 sets of max reps in 45 sec

Note: load over the sets for the bench press

C] Wod
 

Amrap 15 minutes:

8 dumbell snatch @ 50/35
8 handstand push-ups
8 box jumps @ 24/20

Lundi 26 nov

B] Strength
 

Front squat

5 sets of 5 reps

Note: load over the sets

C] Wod 
 

9-15-21 for time:

Front squat @ 155/105-135/95-115/75
Burpees over bar
Toes-to-bar

Vendredi 23 nov

B] Strength
 

Deadlift

5 sets of 5 reps

Note: load over the sets

C] Wod
 

Amrap 15 minutes:

12 calories row
10 dumbell snatch @ 50/35
8 toes-to-bar

Jeudi 22 nov

B] Strength
 

Squat snatch

5 sets of 5 reps

Note: load over the sets, touch&go.

C] Wod
 

10-9-8-7...-1 for time:

Chest-to-bar pull-ups
Wall-balls @ 20/14

*1 rope climb after every round*

mercredi 21 nov

B] Strength
 

Hang power clean

Find your 10 reps max

Note: load over the sets.

C] Wod
 

For time:

50 burpees
40 box jumps @ 24/20
30 clean & jerk @ 135/95

Mardi 20 nov

B] Strength
 

Push-press

5 sets of:

1 squat clean + 6 push-press

Note: load over the sets

C] Wod
 

7 rounds for time:

7 thrusters @ 135/95
9 kettlebell swings @ 32/24

Lundi 19 nov

B] Wod

Amrap 30 minutes:

10 pull-ups
30 double-unders
10 toes-to-bar
30 double-unders
10 squat snatch @ 95/65
30 double-unders
500m row

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