Vendredi 29 septembre 2017
A] Warm-up B] Strength 15-20 minutes to find the heaviest complex: 3 hang power clean + 3 front squat C] Wod For time: 120 overhead...
Jeudi 28 septembre 2017
A] Warm-up B] Strength Power snatch 5 sets of 3 reps Note: load over the sets C] Wod Amrap 15 minutes: 21 pull-ups 15 thrusters @ 95/65 9...
Mercredi 27 septembre 2017
A] Warm-up B] Strength Push-press 5 sets of 5 reps Note: load over the sets C] Wod Every 5 minutes for 4 rounds: 400m run/row 10...
Mardi 26 septembre 2017
A] Warm-up B] Strength Take 15 minutes to work on 1 weakness... ring dip, muscle-up, double-under, butterfly pull-up, etc C] Wod Amrap 20...
Lundi 25 septembre 2017
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 3 clean & jerk Note: load over the sets C] Wod For time: 60 wall-balls @ 20/14...
Vendredi 22 septembre 2017
A] Warm-up B] Strength Bench press 5 sets of 8 reps Note: load over the sets C] Wod 10-9-8-7-6-5-4-3-2-1 for time: clean & jerk @ 135/95...
Jeudi 21 septembre 2017
A] Warm-up B] Strength Take minimum 20 minutes for this... 20 reps max of back squat Note: max 2 sets... warm-up well before your first...
Mercredi 20 septembre 2017
A] Warm-up B] Strength Every minute on the minute for 16: 1- 2-3 wall-climb 2- 50 seconds of plank ( weighted ) 3- 10-15 overhead sit-up...
Mardi 19 septembre 2017
A] Warm-up B] Strength Squat snatch 5 sets of 1.1.1 Note: load over the sets. no touch & go. rest 10 seconds between reps. C] Wod Amrap...
Lundi 18 septmebre 2017
A] Warm-up B] Strength Deadlift 5 sets of 5 reps Note: load over the sets C] Wod 5 rounds for time: 20 calories row 20 wall-ball @ 20/14...
