Mardi 1er novembre 2016
A] Warm-up B] Strength Every 3 minutes for 15 minutes: 20 walking lunges* @ heavy load 5-15 ring dips Note: * with kettlebell or dumbell...
Lundi 31 octobre 2016
A] Warm-up B] Strength 4 sets of: 6 shoulder press rest 30 seconds 60 seconds of plank rest 30 seconds 10 ring row 60 seconds rest C] Wod...
Vendredi 28 octobre 2016
A] Warm-up B] Strength Power snatch 5 sets of 3 reps Note: load over the sets C] Wod Amrap 9 minutes 5 power snatch @ 135/95 15...
Jeudi 27 octobre 2016
A] Warm-up B] Strength Every 90 seconds for 15 minutes: 1 power clean + 1 push jerk + 1 split jerk Note: load over the sets C] Wod For...
Mercredi 26 octobre 2016
A] Warm-up B] Strength Back squat 4 sets of 3.3.3 Note: take 10 seconds rest between the 3 reps C] Wod Amrap 20 minutes: 400m row 60...
Mardi 25 octobre 2016
A] Warm-up B] Strength Bench press 5 sets of 5 reps OR take the same time as the rest of the class to practice 1 mouvement of your...
Lundi 24 octobre 2016
A] Warm-up B] Strength Squat clean 6 sets of 2 reps Note: load over the sets and go unbroken C] Wod 4 rounds for time: 21 calories row 12...
Vendredi 21 octobre 2016
A] Warm-up B] Work 5 sets of: Against a 2 min running clock, complete the following: 250m row max clap push-ups 1min rest C] Wod Amrap 15...
Jeudi 20 octobre 2016
A] Warm-up B] Skills Every minute on the minute for 16: min 1: 5-10 strict pull-ups min 2: 30-60 double-unders min 3: accumulate 30 sec...
Mercredi 19 octobre 2016
A] Warm-up B] Strength Deadlift 6 sets of 2 reps Note: load over the sets C] Wod For time: 50 wall-balls @ 20/14 20 deadlifts @ 155/105...
