vendredi 28 juin 

B] Strength 
 

Power snatch

5 sets of 4 reps

Note: load over the sets. You can drop the bar

C] Test XFSH #3
 

Amrap 15 minutes:

2 power snatch @ 115/75 + 2 rounds de Cindy + 4 power snatch @ 115/75 + 2 rounds de Cindy + 6 power snatch @ 115/75 + 2 rounds de...

jeudi 27 juin

B] Strength
 

Every 90 seconds, for 15 minutes:

3 hang power clean

Note: load over the sets.

C] Wod
 

For time:

40 handstand push-ups 
20 burpees pull-ups 
20 burpees box jumps over @ 24/20
40 hang clean & jerk @ 95/65

mercredi 26 juin

B] Strength
 

Bench press

5 sets of 6 reps

Note: load over the sets

C] Wod
 

4 rounds for time:

400m row
16 thrusters @ 95/65
16 pull-ups

vendredi 21 juin

B] Skills 
 

Every minute on the minute for 15:

1- 50-60 double-unders 
2- 10 v-ups
3- 10 box jumps overs @ 24/20 as fast as possible

Note: For quality

C] Wod
 

Amrap 20 minutes:

400m run 
3 rounds of:
3-3 alternate dumbell snatch @ 50/35
6 push-ups
9 air squ...

jeudi 20 juin

B] Strength
 

Every minute on the minute for 10:

1 power clean + 5 burpees over bar

Note: load over the sets

C] Hammer
 

5 rounds for time:

5 power clean @ 135/95
10 front squat @ 135/95
5 push jerk @ 135/95
20 pull-ups

90 sec rest between round.

*score is total t...

mercredi 19 juin

B] Strength
 

Thruster

5 sets of 5 reps

Note: load over the sets.

C] XFSH Test #2
 

6 sets of 2 min on / 2 min off

200m row
Max thrusters @ 75/55 in the remaining time

*score is the total of thrusters*

mardi 18 juin

B] Strength
 

15-20 minutes to find your heaviest snatch complex of:

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

Note: Unbroken

C] Wod
 

Amrap 17 minutes:

20 wall-balls @ 20/14
100m farmers wa...

lundi 17 juin

B] Strength
 

Every 90 seconds, for 15 minutes:

1 hang squat clean + 3 split jerk

Note: load over the sets

C] Helen RX+

400m run
21 kettlebell swings @ 32/24
12 chest-to-bar pull-ups

vendredi 14 juin

B] Strength
 

15-20 minutes to find your heaviest press complex:

1 push-press + 1 push-jerk + 1 split jerk

Note: Load over the sets. From rack.

C] Wod
 

Amrap 12 minutes:

180 double-unders 
60 shoulder-to-overhead @ 115/75
30 toes-to-bar

Rest 2 minutes

Amrap 3...

jeudi 13 juin

B] Strength
 

Every minute on the minute for 12:

2 deadlifts

Note: load over the sets

C] Wod
 

20 rounds for time:

1 deadlift @ 275/
2 handstand push-ups 
3 ring dips
4 burpees over bar

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