vendredi 31 mai

B] Strength
 

Front rack lunges

5 sets of 12 reps

Note: Load over the sets. Alternate.

C] Wod
 

In 15 minutes for max rounds:

Buy-in 1250m row
Then in the remaining time

5 thrusters @ 95/65
7 toes-to-bar
9 push-ups

jeudi 30 mai 

B] Strength
 

Power snatch

5 sets of 3 reps

Note: load over the sets. Unbroken

C] Wod
 

Amrap 15 minutes:

10 left hang kettlebell snatch @ 24/20
10 right hang kettlebell snatch @ 24/20
2 rope climb 
300m row

mercredi 29 mai

B] Strength
 

Power clean

5 sets of 3 reps

Note: load over the sets. Unbroken

C] Wod
 

21-15-9 for time:

Hang power clean @ 135/95
Front squat @ 135/95

*200m run after each movement*
**6x 200m run**

mardi 28 mai

B] Strength
 

Every minute on the minute for 16 (alternate style):

-3 deadlifts
-30 double-unders OR work on your MU.

Note: load over the sets. Practice for at least 40 sec.

C] Wod
 

2 rounds for time:

25 chest-to-bar pull-ups 
25 burpees
25 box jumps over @ 25/2...

lundi 27 mai

B] Strength
 

4 rounds not for time:

1 round-trip sled @ heavy
2 round-trip farmer walk @ heavy
15 wall-balls @ 30/20

C] Wod
 

Amrap 17 minutes:

10 snatch @ 115/75

Then 2 rounds of:

16 walking lunges
8 deadlifts @ 115/75

vendredi 24 mai

B] Strength
 

15-20 minutes to find your heaviest snatch complex:

1 squat snatch + 1 hang squat snatch

Note: You can drop between the first rep.

C] Wod
 

21-15-9 for time:

Sumo deadlift high pull @ 135/95
Ring dips
Burpees over bar

jeudi 23 mai

B] Strength
 

Every 90 seconds, for 15 minutes:

3 split jerk

Note: load over the sets. From rack.

C] Wod
 

Amrap 15 minutes:
3-6-9-12...

Clean & jerk @ 135/95
Chest-to-bar pull-ups 
*25 double-unders after every sets*

mercredi 22 mai

B] Strength
 

Back squat

5 sets of 6 reps

Note: load over the sets

C] Team wod (2)
 

4 rounds for time:

400m run (each)
50 wall-balls @ 20/14
30 hang power snatch @ 95/65

mardi 21 mai

B] Skills 
 

4 rounds not for time:

60 sec of kettlebell hold @ heavy 
Max double-unders in 60 sec
Hold 60 sec in pull-up hang 
Max double-unders in 60 sec

Note: with a good pace / no rest

C] Wod
 

For time:

60* overhead squat @ 95/65
40* toes-to-bar
20* handstan...

lundi 20 mai 

B] Strength
 

Every 90 seconds, for 15 minutes:

2 squat clean

Note: Unbroken & load over the sets

C] Wod
 

3 rounds for max reps:

1min of thrusters @ 95/65
1min of power clean @ 95/65
1 min of box jumps over @ 24/20
1 min of pull-ups 
1min calories row/bike 
1mi...

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