lundi 30 dec

B] Strength
 

Push-press

4 sets of 10 reps

Note: load over the sets.

C] Wod
 

Amrap 7 minutes:
25 double-unders
10 burpees

No rest

Amrap 7 minutes:
5 thrusters @ 95/65
5 toes-to-bar

vendredi 27 dec

B] Strength
 

Shoulder press

4 sets of 10 reps

Note: load over the sets

C] Wod
 

4 sets of 4 min amrap

20 wall-balls @ 20/14
10 box jumps @ 24/20
20 sit-ups
Max alternate dumbell snatch @ 50/35
2min rest

Note: score is total number of snatch

jeudi 26 dec

B] Wod
 

Amrap 30 minutes:

1000m row
20 burpees pull-ups
20 power clean @ 135/95
20 shoulder-to-overhead @ 135/95

lundi 23 dec

B] Strength
 

Deadlift

4 sets of 10 reps

Note: load over the sets.

C] Wod
 

Amrap 15 minutes:

15 overhead squat @ 115/75
50 squats
15 push-ups

vendredi 20 dec

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power snatch + 1 squat snatch + 1 overhead squat

Note: Load over the sets, unbroken.

C] Wod
 

5 rounds for time:

15 burpees
6 push-press @ 135/95
6 chest-to-bar pull-ups
6 overhead squat @ 135/95

jeudi 19 dec

B] Wod
 

Amrap 30 minutes:

5 deadlifts @ 275/185
13 wall-balls @ 20/14
9 handstand push-ups
250m row

mercredi 18 dec

B] Strength
 

15-20 minutes to practice...

Rope climb
Or
3 rounds not for time:
2-3 rope climb * strict if you can
20 jumping lunges

C] Wod
For time:

20 box jumps @ 24/20
35 thrusters @ 75/55
20 toes-to-bar
25 thrusters @ 95/65
20 ring dips
15 thrusters @ 11...

mardi 17 dec

B] Strength
 

15-20 minutes to find...

10 reps max of hang power clean

Note: Unbroken

C] Wod
 

8 rounds for time:

25 double-unders
10 burpees
2 power clean @ 185/125

lundi 16 dec

B] Strength
 

Back squat

12-9-6-3-3

Note: load over the sets

C] Wod
 

Amrap 5 minutes:
Max calories row

Then amrap 12 minutes:

10 back squat @ 135/95
20 pull-ups

Note: 2 scores

vendredi 13 dec 

B] Strength
 

Every 90 seconds, for 15 minutes:

2 squat clean & jerk

Note: Load over the sets, you can drop between the reps

C] Wod
 

For time:

150 kettlebell @ 24/20

*every minute —> 7 box jumps @ 24/20
**start with the box jump

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