Lundi 17 aout
B) Split jerk EMOM 12 min 2 sec dip 2 sec catch C) fran 21-15-9 thrusters pull up
Vendredi 14 août
B) Press (5 times) 3 press+ 3 push press+ 3 push jerk C) 1400 run 70 burpees 35 shoulder to overhead 75/55
Jeudi 13 aout
B) Back squat EMOM 15 min 5 min 6 reps 60% 5 min 4 reps 70-75% 5 min 2 reps 80-85% C) 2 rounds 50 power snatch 75/55 40 box jumps 24/20...
Mercredi 12 aout
B) EMOM 30 min Min 1- 30 double under + 2 burpees 2- 10 pull up ou 4 muscle up + 2 burpees 3- 20 jumping lunge + 2 burpees 4- 10 toes to...
Mardi 11 aout
B) Power Clean 10-8-6-3-3-3 C) 4 rounds of 4 mins 10 power clean 135/95 10 burpees over bar max cal row 2 min rest
Lundi 10 aout
B) Snatch EMOM 6 min 1 deadlift+1 pull+1 power snatch+ 1 OHS EMOM 15 5 set 2 rep 5 set 1 rep C) For time 400 m run 50 wall ball 50 KBS...
Vendredi 7 aout
B) EMOM 9 min 1. 30 sec ring hold 2. Bottom ring hold 3. 30sechandstand hold EMOM 10 min 1. Row 45 sec max cal 2. 45 sec max air squat C)...
Jeudi 6 aout
B) Front squat 10-8-6-3-3-3 C) AMRAP 20 8 toes to bar 10 DB one arm clean and jerk 50/35 12 cal row
Mercredi 5 aout
B) Course 2 times 400 m 4 times 200 m C) 4 rounds for time 20 deadlift 135/95 20 burpees
mardi 4 aout
B) Power snatch 10 min 3 rep max EMOM 10 min/2 min 3 rep à 80% C) Amrap 15 1 rope climb 20 front rack lunge 95/65 20 v-up
