Jeudi 8 décembre 2016
A] Warm-up B] Strength In 15-20 minutes find your heaviest set of: 1 power clean + 1 hang power clean below knee + 1 hang power clean...
Mercredi 7 décembre 2016
A] Warm-up B] Strength Bench / Floor press + pull-ups 10-9-8-7-6-5-4-3-2-1 Note: not for time, but for quality movements. If you can, do...
Mardi 6 décembre 2016
A] Warm-up B] Strength Front squat 1 rep max or 5 sets of 3 reps Note: If you don't know your 1 rep max or you think it's heavier now, go...
Lundi 5 décembre 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 3 push-press + 5-10 toes-to-bar Note: load over the sets C] Wod 3 rounds for...
Vendredi 2 décembre 2016
A] Warm-up B] Strength Back squat 5 sets of 4 reps Note: load over the sets C] Wod For time: 400m row 25 burpees 400m row 25 pull-ups...
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...
