vendredi 31 janv

B] Strength
 

Bench press

5 sets of 10 reps

Note: Load over the sets

C] Wod
 

Amrap 15 minutes:

15 shoulder-to-overhead @ 135/95
15 deadlifts @ 135/95
2 rope climb

jeudi 30 janv

B] Strength
 

Front rack lunges

5 sets of 8 reps

Note: load over the sets

C] Wod
 

4 rounds for time:

20 sumo deadlift high pull @ 32/24
20 box jumps @ 24/20
20 sit-ups

mercredi 29 janv

B] Strength
 

Strict press
5 sets of 5 reps

1min rest

Strict pull-ups
5 sets of max reps

Note: Load over the sets for the press

C] Wod
 

For speed:

40 calories row
30 thrusters @ 115/75
20 chest-to-bar pull-ups

mardi 28 janv

B] Strength
 

Power clean

5 sets of 4 reps

Note: Load over the sets

C] Wod
 

Amrap 12 minutes:

3-6-9-12...

Clean & jerk @ 135/95
Toes-to-bar
Ring dips

lundi 27 janv

B] Strength
Every 2 minutes for 16 minutes:

1 squat snatch + 1 overhead squat + 1 low hang squat snatch + 1 overhead squat + 1 mid hang squat snatch + 1 overhead squat

Note: load over the sets. Unbroken

C] Wod

3 rounds for time:

12 burpees box jumps over @ 24/2...

vendredi 24 janv

B] Strength
 

Every 90 seconds, for 15 minutes:

2 hang squat clean

Note: Load over the sets

C] Wod
 

For time:

200 double-unders
50 burpees
30 hang squat clean @ 115/75

jeudi 23 janv

B] Strength
 

Every minute on the minute for 10:

2 power snatch

Note: load over the sets

C] Wod
 

4 sets of 4 min amrap:

15 kettlebell swings @ 24/20
15 box jumps @ 24/20
15 sumo deadlift high pull @ 24/20

In the remaining time; max dumbell push-press @ 50/35. Ch...

mercredi 22 janv

B] Skills

Practice 1 or 2 movements of your choice.

Weightlifting or gymnastic.

C] Nancy on the row

5 rounds for time:

400m row
15 overhead squats @ 95/65

mardi 21 janv

B] Strength

Push-jerk

5 sets of 4 reps

C] Wod

Amrap 15 minutes:

5 strict pull-ups
10 push-press @ 95/65
15 wall-balls @ 20/14

lundi 20 janv

B] Strength
 

Deadlift

5 sets of 5 reps

Note: load over the sets.

C] Team Wod
 

8 rounds for time:

Partner 1:
Max calories bike/row

Partner 2:
3 strict handstand push-up
6 hang power clean @ 115/75
9 deadlifts @ 115/75
12 toes-to-bar

**the competition is between t...

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