Vendredi 29 mars

B] Strength
 

15-20 minutes to find...

1 rep max of back squat

C] Wod
 

4 rounds for time:

2 rope climb 
12 back squat @ 155/105 
16 kettlebell swings @ 24/20

Jeudi 28 mars

B] Strength
 

Bench press

Find your 2 rep max

Note: 15-20 minutes

C] Wod
 

3 rounds of:

3min of: max box jumps @ 24/20
2min of: max toes-to-bar
1min of: max KB sumo deadlift high pull @ 32/24

Rest 3 minutes

Mercredi 27 mars

B] Strength
 

Push-press

5 sets of 10 reps

Note: load over the sets.

C] Wod
 

Amrap 15 minutes:

100 calories row
In the remaining time max rounds of:
2 thrusters @ 135/95
20 double-unders

Mardi 26 mars

B] Strength
 

4 sets not for time:

5 deadlift @ medium weight 
Accumulate 45-60 sec of KB hold
5-10 strict handstand push-ups

Note: load over the sets

C] Team wod of 2
 

42-30-18 for time:

Deadlift @ 225/155
Wall-balls @ 20/14

*between sets 30 burpees*

Lundi 25 mars

B] Strength
 

Squat snatch

5 sets of 5 reps

Note: load over the sets.

C] Wod
 

10 rounds for time:

3 hang squat snatch @ 135/95
7 burpees pull-ups

Vendredi 22 mars

B] Strength
 

In 15-20 minutes to find your heaviest clean complex:

2 squat clean + 3 push-jerk

Note: touch & go

C] Wod
 

5 rounds for time:

7 thrusters @ 135/95
10 alternate dumbell snatch @ 50/35
250m row

Jeudi 21 mars

B] Core work
 

5 rounds not for time:

10 hollow rock
10 v-up
10 tuck up
15 sec hollow hold

1min rest

C] Wod
 

Amrap 5 minutes:

3/3 dumbell hang clean & jerk @ 50/35
6 pull-ups 
9 push-ups

Rest 1 min 
Repeat 2 times

Mercredi 20 mars

B] Strength
 

15-20 minutes to find your heaviest snatch complex:

1 deadlift snatch grip + 1 power snatch + 1 squat snatch

Note: load over the sets. Unbroken

C] Wod
 

21-15-9 for time:

Power snatch @ 115/75
Burpees over bar 
Double-unders X 3 —> 63-45-27

Mardi 19 mars

B] Strength
 

Every 90 seconds, for 15 minutes:

2 shoulder-press + 5 clap push-up

Note: load over the sets

C] Wod
 

For time:

60 wall-balls @ 20/14
30 shoulder-to-overhead @ 135/95
60 calories row

Lundi 18 mars

B] Strength
 

Front squat

5 sets of 3 reps

Note: load over the sets.

C] Wod
 

Amrap 15 minutes:

1 front squat @ 225/155
10 toes-to-bar
10 box jumps over @ 24/20

Note: from rack or you can do a clean

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