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...
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...
