Jeudi 17 novembre 2016
A] Warm-up B] Strength 15 minutes to find... 1 rep max of overhead squat Note: warm-up wisely C] Wod 3 rounds for time: 75 double-unders...
Mercredi 16 novembre 2016
A] Warm-up B] Strength Snatch 5 sets of 5 reps Note: choose power or squat and load over the sets C] Wod Amrap 15 minutes: 20 wall-balls...
Mardi 15 novembre 2016
A] Warm-up B] Wod For time: 1000m row 20 push-press @ 75/55 20 kettlebell swings @ 24/20 800m row 20 push-press @ 75/55 20 kettlebell...
Lundi 14 novembre 2016
A] Warm-up B] Strength Every minute on the minute for 16: min 1: 4 power clean min 2: 10-15 deficit push-ups min 3: 30 seconds side plank...
Vendredi 11 novembre 2016
A] Warm-up B] Strength In 20 minutes build up to a heavy set: Hang power snatch with a 2 seconds pause below knees + hang power snatch...
Jeudi 10 novembre 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 3 thrusters + 15-30 double-unders Note: load over the sets C] Wod 3 rounds for...
Mercredi 9 novembre 2016
A] Warm-up B] Skills 15-20 minutes to practice one movement of your choice; double-unders / handstand push-up / ring dip / muscle-up /...
Mardi 8 novembre 2016
A] Warm-up B] Strength Back squat 5 sets of 3 reps Note: load over the sets C] Wod Amrap 20 minutes: 5 back squat @ 225/155 or 5 front...
Lundi 7 novembre 2016
A] Warm-up B] Strength Split Jerk 5-5-3-3-1-1-1 Note: from rack C] Wod 21-15-9 for time: Ring dips Toes-to-bar Hang power clean and jerk...
Vendredi 4 novembre 2016
A] Warm-up B] Strength 5 sets of: 2 power clean+ 2 front squat + 2 push-press Note: load over the sets C] Wod 6 rounds for time: 300m row...
