Mercredi 30 sept

B) EMOM 15 min/90 sec

     8-10 toes to bar

C) AMRAP 20 min

     400 run

     40 back squat

     40 push-ups

Mardi 29 sept

B)  DB press

     4 x 8

     superset with

     4 x 8 

     strict pull up

     rest 1 to 1:30 min 

C)  For time

     4 rounds

     12 clean and jerk 135/95

     16 box jump over...

Lundi 28 sept

B) Thrusters

     10-8-6-3-3-3

C) For time

     30 front squat  135/95

     30 pull up

     30 deadlift

     30 HSPU

     30 cal row

     30 burpees

Vendredi 25 sept

B)  Back squat

      20 mins to find 1 rep max

C)  700 m run

      50 push up

      100 double under

      50 push up

      700 m run

Jeudi 24 sept

B) EMOM 15 min/90 sec

     2 reps of split jerk

C) for time

     2 rounds

     10 thrusters  95/65

     10 pull ups

      1 min rest

     2 rounds 

     8 thrusters    115/75

...

Mercredi 23 sept

B) EMOM 16

     1. hspu strict

     2. 12-15 v-up

     3. 10-20 pistol

     4. 30 sec hollow rock

C) For time

     10-9-8...

     deadlift

     powerclean

     front squat

Mardi 22 sept

B) For time

10 rounds

25 double unders

10 hang powerclean

10 ttb

8 front squat

8 diamond push up

6 push press

6 wall ball

4 burpees over bar

4 d-ball

2 clusters

2 MU

Lundi 21 sept

B) Clean

     10 min max 3 reps

      Emom 10 for 3 reps at 80%

C) For time

     3 rounds

     5 clusters 155/105

     15 toes to bar

     50 double unders

Vendredi18 sept

B)  Rope climb

     

C)  AMRAP 20 min

      400 m run

      10 ring dip

      20 chest to bar pull ups

Jeudi 17 sept

AMRAP 10 min

1-2-3...

DB clean

Wall ball

Sit-up

on 15 min

7 rounds 

9 jerks

6 thrusters

10 cal row

on 35 mins

30-20-10

kettlebell swing

jumping lunge

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