Jeudi 31 janv

B] Strength
 

Push-press
5 sets of 6 reps
No rest
5 sets of max rep clap push-up

Note: load over the sets

C] Wod
 

For time:
15-12-9-6-3 chest-to-bar pull-up
5-4-3-2-1 clean & jerk @ 175/125

Mercredi 30 janv

B] Strength
 

Power clean

Find your 7 reps max

Note: Unbroken

C] Open wod
Option 1: 15.1 AMRAP 9 min

 

15 toes-to-bar
10 deadlift @ 115/75
5 snatch @ 115/75
15.2 AMRAP 6 min
1 rep max of clean&jerk

Option 2: 18.2 TIME CAP 15 min
1-2-3-4-5-6-7-8-9-10 for time
...

Mardi 29 janv

B] Strength
 

Front squat
5 sets of 6 reps
No rest
5 sets of 5-10 strict toes-to-bar

Note: load over the sets

C] Wod
 

Amrap 17 minutes:

8 toes-to-bar 
5/5 dumbell hang power clean @ 50/35
14 box jump @ 24/20

Lundi 28 janv

B] Strength
 

Every minute on the minute for 16:

Min 1: 5-8 strict pull-up
Min 2: 5/5 one arm dumbell overhead squat
Min 3: 50 double-unders or 40 sec of work
Min 4: 45 sec plank

C] Open Wod 
 

Option 1: 14.4 TIME CAP 14 min
60 calories row 
50 toes-to-bar 
40...

Vendredi 25 janv

B] Strength
 

Back squat

5 sets of 4 reps
No rest
5 sets of 4 broad jump

Note: load over the sets

C] Team wod
 

Amrap 20 minutes:

30 burpees over bar
30 chest-to-bar pull-up
30 power clean *

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round...

Jeudi 24 janv

B] Strength
 

Power snatch

5 sets of 4 reps

Note: load over the sets & unbroken

C] Wod
Amrap 15 minutes:

2 snatch @ 155/105
30 wall-balls @ 20/14
40 double-unders

Mercredi 23 janv

B] Strength
 

Every 90 seconds for 15 minutes:

1 push-jerk + 1 split jerk+ 10 sit-ups

Note: load over the sets

C] Wod
 

21-15-9 for time:

Push-press @ 135/95
Toes-to-bar
Alternate dumbell snatch @ 50/35

Mardi 22 janv

B] Strength
 

Bench press

5 sets of 10 reps

Note: load over the sets

C] Wod
 

5 rounds for time:

15 burpees
15 kettlebell swings @ 32/24
2-4-6-8-10 thrusters @ 115/75

Lundi 21 janv

B] Strength
 

15-20 minutes to find your heaviest clean complex:

1 squat clean + 1 hang squat clean

Note: Unbroken

C] Wod 
 

3 sets for max rep of:

3min of max calories row
2 min of max squat clean @ 135/95
1 min of max bar muscle up OR chest-to-bar pull-up

2 min...

Vendredi 18 janv

B] Strength
 

Thruster

5 sets of 5 reps

Note: load over the sets

C] Wod
 

Amrap 20 minutes

300m row
5-10-15-20
Push-ups 
Sit-ups
Thrusters @ 45/35

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