Jeudi 1er décembre 2016
A] Warm-up B] Strength 4 sets of: 2 snatch pull + 2 power snatch unbroken + 75 double-unders 2 min rest C] Wod Amrap 20 minutes: 3 power...
Mercredi 30 novembre 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 2 squat clean + 1 jerk Note: Choose between a push-jerk or a split jerk C] Wod 6...
Mardi 29 novembre 2016
A] Warm-up B] Strength 5 sets of: 5 shoulder press 1 min of max strict pull-ups 90 seconds rest Note: load over the sets for the press C]...
Lundi 28 novembre 2016
A] Warm-up B] Strength Deadlift 5 sets of 4 reps Note: load over the sets C] Wod For time: 1000m row then 3 rounds 20 kettlebell swings @...
Vendredi 25 novembre 2016
A] Warm-up B] Wod 27-21-15-9 for time: wall-balls @ 20/14 power snatch @ 95/65 toes-to-bar C] Strength in 15 minutes find your 1 rm of...
Jeudi 24 novembre 2016
A] Warm-up B] Strength 20 minutes to find a heavy complex: 1 clean + 3 push-press + 2 push-jerk + 1 split jerk Note: warm-up wisely C]...
Mercredi 23 novembre 2016
A] Warm-up B] Wod For time: 100-80-60-40-20 double-unders 50-40-30-20-10 box jumps @ 24/20 25-20-15-10-5 kettlebell swings @ 32/24...
Mardi 22 novembre 2016
A] Warm-up B] Strength Every minute on the minute for 12: 2 hang power clean Note: load over the sets C] Wod Amrap 9 minutes: 25...
Lundi 21 novembre 2016
A] Warm-up B] Strength Front squat 5-5-3-3-2-2-2 Note: load over the sets C] Wod Amrap 15 minutes: 21 calories row 14 ring dips 7 front...
Vendredi 18 novembre 2016
A] Warm-up B] Strength Clean grip deadlift 5 sets of 3 reps Note: Focus on your form C] Wod Amrap 18 minutes: 60 box jumps @ 24/20 50...
