Entraînement du jour

WOD 21.9.2020

WOD 21.9.2020

WOD 21.9.2020

“TEAM WOD”

TEAM OF 3
AMRAP 40min
300 cal assault bike
200 box jumps
100 burpees

WOD 20.9.2020

WOD 20.9.2020

WOD 20.9.2020

“TEAM OF 2”

AMRAP 35min
100 partner Wall balls
80 Push jerk @60/40
60 Burpee bar facing
40 Front squats @60/40
20 Thrusters @60/40
10 Ring muscle ups

WOD 19.9.2020

WOD 19.9.2020

WOD 19.9.2020

Part “BACK SQUAT”

Every 2 min x 4
3 rep @80% + 10kg

Part B “BUILDING”

— Bent over row —
Every 2 min x 3
10-15 rep

Part C “WORKOUT”

AMRAP 4
8 OHS @40/30 kg
4 Chest to bar
Rest 2 min
REPEAT

WOD 18.9.2020

WOD 18.9.2020

WOD 18.9.2020

Part A “CLEAN AND COMPLEX”

Every 2 min x 5
1 power clean
1 squat clean
1 front squat

Build across

Part B “WORKOUT”

AMRAP 15
20 Single Arm Dumbbell
thrusters @1×22.5/15kg
15 toes to bar
10 single Arm devil press @1×22.5/15kg

WOD 17.9.2020

WOD 17.9.2020

WOD 17.9.2020

“CARDIO”

EMOM 40
1/ ROW
2/ DOWN UPS
3/ BIKE
4/ REST
“Max cal”

50 seconds effort, 10 seconds transition

WOD 16.9.2020

WOD 16.9.2020

WOD 16.9.2020

Part A “SQUAT SNATCH”

— Barbell cycing —
Every 2 min x 5
8 squat snatch (touch and go)

Part B “ACCESSORY”

EMOM 8
3 snatch pull @100% of 1RM power snatch
5 broad jumps

Part C “WORKOUT”

FOR TIME
Fran-ish
21/15/09
Pull ups
Clean and jerk @50/35kg

Cap 12 min

WOD 15.9.2020

WOD 15.9.2020

WOD 15.9.2020

Part A “PUSH PRESS”

EMOM 9
1 rep AS HEAVY AS POSSIBLE

Part B “WORKOUT”

2 rounds for time
40/30 cal assault bike
40 alternating front rack lunges @50/35kg
100m farmer carry @2×32/24 between rounds.

Cap 18

WOD 14.9.2020

WOD 14.9.2020

WOD 14.9.2020

Part A “STRENGTH”

EMOM 12
Max unbroken strict pull ups
4-8 russian push ups
Max unbroken kipping pull ups
Max unbroken strict HSPU

Part B “WORKOUT”

For Time
30/20/10
Medball sit ups
KB swings (American) @1×24/16kg

Cap 12min

Part C “MIDLINE”

20 sec ON / 40 sec OFF x 5
Dual KB Hollow rock (Option; 2 DB/ 1 plate)

 

WOD 12.9.2020

WOD 12.9.2020

WOD 12.9.2020

Part A “SNATCH”

Barbell cycling
Broken Isabel

EMOM 6
5 power snatch touch and go
Charge au choix, max 60/40kg

Part B “WORKOUT”

FOR TIME
70 Dumbbell snatch
50 Burpee box jump over
30 single arm devil press

Cap 17

WOD 11.9.2020

WOD 11.9.2020

WOD 11.9.2020

Part A “PUSH PRESS”

Every 2 min x 5
3 push press
Depart environ à 80%
Possibilité de monter en charge pendant.

Part B “PENDPLAY ROW”

Every 2min x 3
8-12 rep, as heavy as possible

Part C “WORKOUT”

EMOM 12
6 burpee over the bar + 1 deadlift @85-90%

WOD 10.9.2020

WOD 10.9.2020

WOD 10.9.2020

Part A “PLAY”

15 minutes practice
Hand stand walk

Part B “WORK”

AMRAP 12
15 HSPU
30 Dumbbell box step up @2×22.5/15kg
5 Bar muscle ups

Part C “MIDLINE”

TABATA single leg V-up

WOD 9.9.2020

WOD 9.9.2020

WOD 9.9.2020

Part A “BACK SQUAT”

Every 2 min x 4
3 rep @80% +5kg

Part B “WORKOUT”

AMRAP 7
30 double under
15 dumbbell thrusters

Part C “FINISHER”

10 half biceps curl (portion du bras, bras tendus jusqu’à 90 degrés de flexion des coudes)
10 half biceps curls (portion du haut, de 90 degrés a flexion totale)
10 biceps curls (full range)
Rest 1 min
x 2
Empty barbell

WOD 8.9.2020

WOD 8.9.2020

WOD 8.9.2020

Part A “SQUAT CLEAN”

—BARBELL CYCLING —
Every 2 min x 5
5 squat clean
Build across
Touch and go

Part B “WORKOUT”

FOR TIME
30 Power clean @60/40
15 toes to bar
20 Push jerk
15 toes to bar
10 Thrusters
15 toes to bar

Cap 15min

WOD 7.9.2020

WOD 7.9.2020

WOD 7.9.2020

“WORKOUT”

AMRAP 40
w/ weighted vest
20 down to 1
Down ups
Lunges
Max cal assault bike in the remaining time

WOD 6.9.2020

WOD 6.9.2020

WOD 6.9.2020

“TEAM OF 2”

40 minutes window

10 rounds (5 round each, you go I go)
10 pull ups
10 Power clean @60/40

8 rounds (4 each)
8 chest to bar
8 Power clean @70/50kg

6 rounds (3 each)
3 ring muscle ups
3 power clean @80/60

Max distance row in the remaining time

WOD 5.9.2020

WOD 5.9.2020

WOD 5.9.2020

Part A “POWER SNATCH”

Find 1RM power snatch

Part B “WORKOUT”

30 Power snatch
FOR QUALITY @70% of A/

Cap 15min

Part C “WORKOUT 2”

Sprint
500m row
30 Front squat @50/35kg

Cap 6 min

WOD 4.9.2020

WOD 4.9.2020

WOD 4.9.2020

Part A “PREP”

3 sets
15 scap pull ups
15 scap push ups

Part B “STRENGTH”

EMOM 9
Max unbroken strict pull ups
4-12 pike push ups
Max hollow hold

Part C “WORKOUT”

AMRAP 12
9 Toes to bar
15 Hang power snatch @40/30kg
21 Wall balls

WOD 3.9.2020

WOD 3.9.2020

WOD 3.9.2020

“WORKOUT”

AMRAP 40
10/20/30/40/50
Air squats
Cal erg (pick your erg)
Every 5:00 complete 20 Down ups

WOD 2.9.2020

WOD 2.9.2020

WOD 2.9.2020

Part A “BACK SQUAT”

Every 2 min x 4
3 rep @80%

Part B “BUILDING”

Every 3 min x 3
8/8 bulgarian squat w/ 1xKB
10-15 Russian KB swings (heavy, @32/24)

Part C “WORKOUT”

AMRAP 8
3 HSPU
3DB squats @2×22.5/15kg
3 bar muscle ups

+ 3 HSPU et 3 DB squats each round.
(3/3/3, 6/6/3, 9/9/3, 12/12/3 etc)

WOD 1.9.2020

WOD 1.9.2020

WOD 1.9.2020

Part A “SPLIT JERK”

EMOM 12
1 split jerk

Part B “WORKOUT”

FOR TIME
3 rounds for time
20 Push press
30 Box over
400m Run

Cap 17min

WOD 31.8.2020

WOD 31.8.2020

WOD 31.8.2020

Part A “Push press”

Find 3RM
(12-15 min window)

Part B “Support”

Every 2 min x 3
10-16 z press @empty barbell
6-12 pike push ups

Part C “Workout”

1min ON – 1 min OFF x 8
Alternate between A/ & B/

A/ Thruster @40/30kg
B/ Burpee over the bar

WOD 21.9.2020

WOD 30.8.2020

WOD 30.8.2020

“Team of 2”

FOR TIME
75 burpee over the dumbbells
Then
50/40/30/20/10
Dumbbell hang snatch @2×22.5/15kg
Dumbbell push jerk @2×22.5/15kg
75 burpee over the dumbbells

Cap 40min

WOD 29.8.2020

WOD 29.8.2020

WOD 29.8.2020

Part A “Snatch complex”

Every 2 min x 5
1 snatch pull
1 low hang squat snatch
1 hang squat snatch
Build across

Part B “Battery session”

1min ON – 1 min OFF x 9
Alternate between A/ B/ C/

A/ Max rep Power snatch @60/40kg
B/ Max rep burpee box over
C/ 12 Toes to bar

WOD 28.8.2020

WOD 28.8.2020

WOD 28.8.2020

Part A “Strength”

EMOM 9
Max unbroken strict pull up
20-30 secondes hollow rock
6-12 Russian push ups

Part B “Skills”

Every 2 min x 3
8-12 kipping pull ups
+ 8-12 HSPU

Part C “Workout”

AMRAP 12
75 Wall balls
50 Dumbbell snatch @1×22.5/15kg
25 Chest to bar

WOD 15.9.2020

WOD 27.8.2020

WOD 27.8.2020

Part A “Back squat”

Every 2min x 5
5 rep @70% +10kg

Part B “Support”

Every 2min x 3
12 reverse lunges (from the rack, backrack barbell) As heavy as possible.

Part C “Workout”

For time
250m row / ski
30 Dumbbell box step ups
250m row / ski
20 Dumbbell box step ups
250m row / ski
10 Dumbbell box step ups
@2×22.5/15kg

CAP 9 min

WOD 18.9.2020

WOD 26.8.2020

WOD 26.8.2020

Part A “Clean and jerk”

Every 90 seconds x 8
1 CLEAN AND JERK

Build across, to 1 heavy rep of the day.

AMRAP 5 minutes
Max rep Clean and Jerk @70%

Part B “Workout”

2 rounds for time
21 HSPU
15 Hang Squat cleans @50/35
90 Double under

CAP 12min

WOD 14.9.2020

WOD 25.8.2020

WOD 25.8.2020

FOR TIME
50 down ups (cash in)

Then
50 / 40 / 30 / 20 / 10
Cal erg (pick yours)
400m run between sets

Then
50 down ups (cash out)

CAP 40min

WOD 24.8.2020

WOD 24.8.2020

WOD 24.8.2020

Part A “Push press”

Every 2 min x 5
5 push press as heavy as
possible. Finish with 5RM.

Part B “Building”

Dumbbell bench press / floor press
Every 2 min x 3
10-15 rep

Part C “Workout”

For time
30/20/10
Pull ups
Dumbbell front squats
@2×22.5/15kg

CAP 9min

WOD 3.9.2020

WOD 23.8.2020

WOD 23.8.2020

“Team of 2”

AMRAP 40min
5000m row
In the remaining time

AMRAP
50 Thrusters @40/30
25 synchro down ups
50 Chest to bar
25 synchro down ups

WOD 22.8.2020

WOD 22.8.2020

WOD 22.8.2020

Part A “Back Squat”

Every 2 min x 5
5 back squats @70%

Part B “Building”

— Bent over row —
Every 2 min x 3
10-15 rep

Part C “Workout”

AMRAP 5

5 Toes to bar
5 Russian KB swing @32/24kg
+1 rep each round
Rest 2 min

Part D “Finisher”

75 V-up
Not for time

 

WOD 12.9.2020

WOD 21.8.2020

WOD 21.8.2020

Part A “Clean”

EMOM 15
3 squat clean touch and go
@50% of 1 RM squat clean.

Part B “Workout”

AMRAP 8
20 DB hang clean and jerk
16 OH dumbbell lunges
12 Single arm devil press
@1×22.5/15kg

WOD 8.9.2020

WOD 20.8.2020

WOD 20.8.2020

Every 2 minutes for 30 mins (3 sets each)
Station 1 30/20 cal assault bike
Station 2 40 wall balls
Station 3 30 alternating dumbbel snatch
Station 4 20 burpees box jump over
Station 5 40 secs side plank each side

WOD 19.8.2020

WOD 19.8.2020

WOD 19.8.2020

Part A “Snatch”

Every 2 min x 6
5 burpee over the bar + 5 squat snatch touch and go

Part B

EMOM 8

1/ 3 snatch pull @100% of 1RM power snatch
2/ 3 High box jumps (as high as you can)

Part C “Workout”

800m run
50 OHS @20/15kg
800m run

CAP 17min

WOD 11.9.2020

WOD 15.8.2020

WOD 15.8.2020

Part A “Skill”

CLEAN AND JERK
Barbell cycling
Broken Grace
EMOM 6
5 clean and push jerk touch and go
Charge au choix, max 60/40kg

Part B “Workout”

3 rounds for time
15 Ring dips
20 Dumbbell hang clean and jerk @1×22.5/15kg
30 dumbbell box step up @1×22.5/15kg

CAP 15min

WOD 14.8.2020

WOD 14.8.2020

WOD 14.8.2020

Part A “Skill”

PUSH PRESS
Every 2 min x 5
5 push press
Depart environ à 70%
Possibilité de monter en charge pendant.

Part B “Support”

Accessory work
2 sets
15 bent over row (supinated)
30 band pull appart

Part C “Workout”

2 min ON – 2 min OFF x 4
6 deadlift @110/80kg
12 air squats + jump over the bar
Max down ups

WOD 10.9.2020

WOD 13.8.2020

WOD 13.8.2020

Part A “Skill”

PLAY
15-20 minutes
Hand stand hold
Hand stand walk

Part B “Workout”

Every 2 min x 3
Run 200m
12 Toes to bar (unbroken)
Rest 2 min

Every 2min x 3
12 burpee box jumps
8 Chest to bar (goal unbroken)

WOD 12.8.2020

WOD 12.8.2020

WOD 12.8.2020

Part A “Strength”

BACK SQUAT
Find 1RM of the day
(15 minutes window)

Part B “Workout”

FOR TIME
70 Devil press @2×22.5/15kg
Every 2min complete 7 cal assault bike/ski/row
CAP 9min

WOD 11.8.2020

WOD 11.8.2020

WOD 11.8.2020

Part A “Skill”

POWER SNATCH
—BARBELL CYCLING —
Every 2 min x 5
3 power snatch
3 hang squat snatch
Touch and go

Part B “Workout”

WORKOUT

AMRAP 12
20/16 cal assault bike / ski erg
15 HSPU
10 clean and jerk @50/35kg

WOD 10.8.2020

WOD 10.8.2020

WOD 10.8.2020

Pick your poison
ROW, SKI, BIKE, ASS BIKE
40 minutes MAX DISTANCE
Every 4min complete
(alternate)

A/ 200m Run
B/ 35 double unders + 12 down ups

WOD 9.8.2020

WOD 9.8.2020

WOD 9.8.2020

TEAM OF 2

AMRAP 40 min
100 wall balls
100 box jump over
100 Push jerk @50/35
100 squat clean @50/35
Run 200m together w/ 6/9kg medball AFTER you completed 100 reps of each movement.

WOD 9.9.2020

WOD 8.8.2020

WOD 8.8.2020

Part A “Skill”

HANG SNATCH SNATCH
Every 2 min x 5
3 hang squat snatch
Build across

Part B “Workout”

FOR TIME
3 rounds for time
15 Dumbbell deadlift
7.5m handstand walk
15 Dumbbell Front squats
15 burpee over the dumbbells @2×22.5/15kg

CAP 12min

WOD 2.9.2020

WOD 7.8.2020

WOD 7.8.2020

AMRAP 60 minutes
40/30 cal assault bike (Row if not enough bikes, athlete can rotate)
12 box step ups @1×22.5/15kg DB
400m run
12 burpees
Add 2 burpees and 2 box step up each round

WOD 7.9.2020

WOD 6.8.2020

WOD 6.8.2020

CARDIO CLUB

Every 2:30 x 5
250m row/ski
20 KB swings
Rest 2 min

Every 2:30 x 5
14 burpee box over the box
14 Dumbbell snatch
@22.5/15kg
Rest 2 min

Every 2:30 x 5
Run 200m
21 Toes to bar

WOD 3.9.2020

WOD 5.8.2020

WOD 5.8.2020

Part A “Strength”

BACK SQUAT
Find 3RM
(15 min window)

Part B “Workout”

BATTERY

1min ON – 1 min OFF x 3
Max rep power clean @60/40kg
Rest 2 min

1min ON – 1min OFF x 3
Max rep Push press @60/40kg
Each break = 3 burpee over the bar
Rest 2 min

1min ON – 1 min OFF x 3
Max effort ROW

WOD 19.9.2020

WOD 4.8.2020

WOD 4.8.2020

Part A “Skill”

HANG SQUAT CLEAN
Every 2 min x 5
3 hang squat clean
Build across (technique first)

Part B “Workout”

FOR TIME
4 rounds
30 Box jumps
15 Hang power snatch
30 Wallballs
Every 5min : run 200m

CAP 25min

WOD 3.8.2020

WOD 3.8.2020

WOD 3.8.2020

Part A “Strength”

STRICT PRESS
Find 1RM
(12-15 min window)

PUSH PRESS
Find 1 RM
(12-15min Window)

Part B “Workout”

AMRAP 9
20 Dumbbell Snatch
9 Chest to bar
9 Burpee box over DB
+ 1 chest to bar
+ Burpee box over

Each round

WOD 19.9.2020

WOD 2.8.2020

WOD 2.8.2020

Part A “Skill”

SQUAT SNATCH
EMOM 5
3 squat snatch (singles)
Rest 1 min

EMOM 5
2 squat snatch (singles)
Rest 1min

EMOM 5
1 squat snatch

Part B “Workout”

WORK
AMRAP 20 minutes
400m run
20 Over head squat @20/15kg
15 Chest to bar

WOD 6.9.2020

WOD 1.8.2020

WOD 1.8.2020

TEAM OF 3

AMRAP 15
45 cal bike / ski erg / rower
45 wall balls
45 pull ups
Rest 8 min
10 minutes window
9 rounds of DB/KB DT*
@2×22.5/15kg
Max burpee box over in the remaining time
Rest 8 min

* 3 rounds each, you go I go.

FOR TIME
150 clean and jerk @60/40

EMOM 4 burpee SYNCHRO

CAP 20min

WOD 31.7.2020

WOD 31.7.2020

WOD 31.7.2020

Part A “Strength”

Part I
1RM weighted pull ups
(5min window)

Part II
1 x max rep strict pull up
Then,
EMOM 5

Part B “Workout”

EMOM 12

15/12 cal row/bike/ski
30 secondes hollow rock
Toes to bar *
Rest

 

WOD 31.8.2020

WOD 30.7.2020

WOD 30.7.2020

Part A “Skill”

POWER CLEAN
EMOM 5
3 power clean (singles)
Rest 1 min

EMOM 5
2 power clean (singles)
Rest 1min
EMOM 5
1 power clean

Part B “Workout”

FOR TIME
500m row/ski ou 30/21 cal air bike
5 rounds of macho man*
500m row /ski ou 30/21 cal air bike

* Macho man
1 round = 3 power clean + 3 front squat + 3 push jerk @70/50kg

CAP 15min

Profite maintenant de ton essai GRATUIT !

Profite maintenant de ton essai GRATUIT !