vendredi 30 août

B] Strength
 

Back squat

5 sets of 5 reps

Note: load over the sets

C] Wod
Amrap 5 minutes of:

1 squat clean @ 165/115
4 pull-ups
20 double-unders

Amrap 5 minutes of:

3 squat clean @ 135/95
6 pull-ups
20 double-unders

Amrap 5 minutes of:

5 squat clean @ 95/65
8 p...

jeudi 29 août 

B] Strength 
 

Bench press

5 sets of 5 reps

Note: load over the sets.

C] Wod
 

21-15-9 for time:

Deadlift @ 225/155
Ring dips
400m run between sets

mercredi 28 août

B] Strength
 

Every 90 seconds, for 15 minutes:

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

Note: From rack. Load over the sets

C] Wod
 

Amrap 17 minutes:

15 calories row
15 shoulder-to-overhead @ 135/95
15 box jumps over @ 24/20

mardi 27 août

B] Strength
 

Hang squat snatch

5 sets of 3 reps

Note: load over the sets

C] Wod
 

10 rounds for time:

12 wall-balls @ 20/14
8 toes-to-bar
2 squat snatch @ 155/105

lundi 26 août 

B] Skills
 

15-20 minutes to practice 1-2 movements of your choice:

Double-unders/muscle-ups/kipping-butterfly pull-ups/weightlifting/etc

C] 4 rounds for time:

8-8 alternate dumbell snatch @ 50/35
30 jumping squats
30/20 push-ups

vendredi 23 août

B] Strength
 

Every minute on the minute for 10:

3 power snatch

Note: load over the sets

C] Test XFSH # 7
For time:

5 km run

jeudi 22 août

B] Strength 
 

Thruster

5 sets of 5 reps

Note: load over the sets.

C] Wod
 

Amrap 15 minutes:

2 clusters @ 185/125
5-10-15...
Toes-to-bar
Kettlebell swings @ 32/24

Ex: 2 clusters + 5 t2b + 5 kbs + 2 clusters + 10 t2b + 10 kbs + 2 clusters...

mercredi 21 août

B] Strength
 

15-20 minutes to find...

1 rep max of Overhead squat

Note: from rack

C] Wod
 

For time:

400m run 
40 double-unders 
10 overhead squat @ 95/65
400m run 
80 double-unders 
10 overhead squat @ 115/75
400m run 
120 double-unders 
10 overhead squat @...

mardi 20 août

B] Strength
 

Every 90 seconds, for 15 minutes:

1 squat clean + 2 split jerk

Note: load over the sets

C] Wod
 

5 rounds for time:

6 power clean @ 155/105
12 handstand push-up
18 box jumps @ 24/20

lundi 19 août

B] Strength
 

Deadlift

5 sets of 2 reps

Note: load over the sets.

C] Amrap 17 minutes:

Buy-in : 1500m row

Then in the remaining time

Max rounds of:
2 deadlift @ 185/125
4 burpees pull-ups

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