lundi 30 sept

B] Strength
 

Every 90 seconds, for 15 minutes:

3 deadlifts
+
5-8 strict pull-ups

Note: load over the sets

C] Wod
 

5 rounds for time:

35 double-unders
9 thrusters @ 95/65
9 sumo deadlift high pull @ 95/65

vendredi 27 sept

B] Strength
 

Push-press

5 sets of 6 reps

Note: load over the sets

C] Wod
 

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

Thrusters @ 95/65
Kettlebell swings @ 24/20
Burpees

Jeudi 26 sept

B] Strength
 

Every minute on the minute for 12:

2 hang power snatch

Note: load over the sets

C] Wod
 

3 rounds for time:

400m row
21 wall-balls @ 20/14
12 deadlifts @ 185/125

mercredi 25 sept

B] Strength
 

Squat clean

5 sets of 3 reps

Note: load over the sets. Unbroken

C] Wod
 

Amrap 12 minutes:

180 double-unders
30 clean & jerk @ 135/95
30 chest-to-bar pull-ups

Rest 3 minutes

Max rope climbs in 3 minutes.

Note: 2 scores

mardi 24 sept

B] Strength
 

15-20 minutes to find your 1 rep max of:

Split jerk

Note: from rack

C] Wod
 

27-21-15-9 for time:

Toes-to-bar
Shoulder-to-overhead @ 95/65
Box jumps @ 24/20

lundi 23 sept

B] Strength
 

Every 2 minutes for 16 minutes:

4-4 back rack lunges

Note: load over the sets

C] Wod
 

Amrap 20 minutes:

50 calories row
6 rounds of cindy
35 calories row
5 rounds of cindy
20 calories row
4 rounds of cindy

Cindy—> 5 pull-up+10 push-up +15 squat

vendredi 20 sept

B] Strength
 

Overhead squat

5 sets of 3 reps

Note: load over the sets

C] Wod
 

For time:

60 overhead squat @ 95/65
40 sumo deadlift high pull @ 95/65
20 ring dips

*every 2 minutes —> 5 toes-to-bar

jeudi 19 sept

B] Strength
 

4 rounds not for time:

6 shoulder press
+
Max push-ups (without rest at the top)

Note: load over the sets

C] Team wod
 

Amrap 20 minutes:

5 pull-ups
10 burpees
15 kettlebell swings @ 32/24

mercredi 18 sept

B] Strength
 

Every 90 seconds, for 15 minutes:

1 hang squat clean + 1 front squat + 1 push-jerk

Note: load over the sets

C] Wod
 

4 rounds for time:
400m row
30 reps every rounds*
1- box jumps over @ 30/24
2- kettlebell snatch @ 24/20* switch every 5 reps
3...

mardi 17 sept

B] Strength
 

Power snatch

5 sets of 1.1.1

Note: drop between reps.

C] Wod
 

5 rounds for time:

40 double-unders
7 power snatch @ 115/75
15 toes-to-bar

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