Entraînement du jour

WOD 12.7.2020

WOD 12.7.2020

WOD 12.7.2020

“Team WOD”

TEAM OF 3
AMRAP 45min
MAX CAL ASSAULT BIKE / or SKI or ROW, Pick your poison.

Every 3 min,
Alternate between :
A/ 20 Toes to bar
B/ Run 200m w/ 9/6kg medball
C/ 12 Devil Press @2×22,5/15kh

WOD 11.7.2020

WOD 11.7.2020

WOD 11.7.2020

Part A “Skill”

LIFT
Every 2 min x 5
1 squat clean
+ 1 hang squat clean
+ 1 front squat

Part B “Workout”

FOR TIME
75 Box jumps
50 Deadlift @70/50
75 Push ups
25 Power clean @70/50

CAP 18 min

WOD 10.7.2020

WOD 10.7.2020

WOD 10.7.2020

Part A “Strength”

STRICT PRESS
Every 2 min x 5
6 Strict press

Part B “Support”

3 sets of :
6-12 Pike push ups
1-3 wall walk

Part C “Workout”

1min ON – 1 min OFF x 3
Max round Macho Men @70/50kg
* 3 power cleans + 3 front squats + 3 push press/jerk
Rest 3 min

1min ON – 1min OFF x 3
12 Burpee over the bar
Max rep Push press @40/30kg

WOD 9.7.2020

WOD 9.7.2020

WOD 9.7.2020

Part A “Skill”

Kipping pull ups / chest to bar pull ups

Part B “Basics”

EMOM 8
5-10 Strict pull ups

Part C “Workout”

Every 2 min x 3
10 Devil press
Max chest to bar / pull ups

CASH OUT

TABATA DEADBUG

 

WOD 8.7.2020

WOD 8.7.2020

WOD 8.7.2020

Part A “Strength”

BACK SQUAT
Every 2 min x 5
5 Back squats @70%

Part B “Workout”

AMRAP 12min
12 Dumbbell deadlift @2×22,5/15kg
7.5m HSW
12 Dumbbell box step ups
12 HSPU

WOD 6.7.2020

WOD 6.7.2020

WOD 6.7.2020

“Cardio Club”

AMRAP 20 min
1000m Row
25 Burpees over the rower
Rest 5 min

AMRAP 20 min
100 Double unders
1 mile run

Then in the remaining time
Max rounds of cindy*

*5 pull ups
10 push ups
15 air squats

WOD 5.7.2020

WOD 5.7.2020

WOD 5.7.2020

“Team of two”

30 minutes window, Running clock

0-10min
AMRAP
20 partner wall balls
20 power snatch @50/35
20 synchro pull ups
10-20min
1RM thruster (1 RM each)

20-30min
100 Thrusters @60/40kg (shared)
Max Distance row (switch as needed)

WOD 4.7.2020

WOD 4.7.2020

WOD 4.7.2020

Part A “Skill”

SQUAT SNATCH
EMOM 15 minutes
1 squat snatch
Technique first

Part B “Workout”

FOR TIME
27/21/15/09
Clean and jerk @60/40kg
Chest to bar
Cap 15 min

WOD 3.7.2020

WOD 3.7.2020

WOD 3.7.2020

Part A “Toes to bar”

Cluster sets :
5 – 5 – 5 – 5 – 5
Rest 2 min
Repeat wave

Part B “Strength”

EMOM 8 minutes
1/ 12 biceps curls
2/ 12 bent over row

Part C “Work”

AMRAP 6 minutes
12 Alternating Pistols
6 deck squats
6 strict HSPU

WOD 31.3.2020

WOD 31.3.2020

WOD 31.3.2020

Part A
“Congo-line style”

Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (20/15kg)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (43/30kg)
15 Chest-to-Bar Pull-Ups

WOD 30.3.2020

WOD 30.3.2020

WOD 30.3.2020

Part A
“Skill”

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Part B
“Team WOD”

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row
10 Chest-to-Bar Pull-Ups
5 Overhead Squats* only one barbell/team

WOD 12.7.2020

WOD 28.3.2020

WOD 28.3.2020

Part A
“Skill”

Take 12-15 minutes to work on handstand and pistol drills or progressions.

Part B
“E8MOM”

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
12 Strict Handstand Push-Ups
20/15 Calories row or bike
20 Alternating Pistols

WOD 27.3.2020

WOD 27.3.2020

WOD 27.3.2020

Part A
“Skill”

Five sets of:
Front Squat x 2 reps @ 90-92.5%
Rest 2-3 minutes

Part B
“Max reps”

For max calories/reps:
3 Minutes of Assault Bike or ski
Rest 60 seconds
3 Minutes of Wall Ball Shots (9/6kg)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders

WOD 11.7.2020

WOD 26.3.2020

WOD 26.3.2020

Part A
“Skill”

Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Part B
“Helen”

3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

WOD 25.3.2020

WOD 25.3.2020

WOD 25.3.2020

“Team of two”

In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
30 Wall Ball Shots (9/6kg)
20 Dumbbell Box Step-Overs (22.5/15kg – 24″/20″)

WOD 24.3.2020

WOD 24.3.2020

WOD 24.3.2020

Part A
“Skill”

Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

Part B
“60 sec sprint”

Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (22.5/15kg DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Toes to Bar
60 seconds of Kettlebell Swings (24/16 kg)
Rest 60 seconds

WOD 23.3.2020

WOD 23.3.2020

WOD 23.3.2020

Part A
“Strength”

Four sets of:
Front Squat x 3 reps @ 87-90%
Rest 2-3 minutes

Part B
“Trio For Time”

Three rounds for time of:
10 Hang Squat Cleans (61/43kg)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (9/6kg)

WOD 10.7.2020

WOD 22.3.2020

WOD 23.3.2020

“No more rounds…”

Team of two:

48 rounds of:
2 deadlift 102/70kg
2 bar facing burpees

3min rest

24 rounds of:
4 thruster 43/30kg
4 pull-ups

WOD 21.3.2020

WOD 21.3.2020

WOD 21.3.2020

Part A
“Strength”

Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%

Part B
“Desire”

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

WOD 6.7.2020

WOD 20.3.2020

WOD 20.3.2020

Part A
“Skill”

DU skill

2-3-4-5–6-7-6-5-4-3-2 unbroken DU
(rest as needed between sets)

Part B
“For time”

50/35 Calories of Assault Bike
400 Meter Run
40 Deadlifts (83/56kg)
400 Meter Run
30 Power Snatches (43/30kg)
400 Meter Run
20 Thrusters (43/30kg)
400 Meter Run
10 Bar Muscle-Ups or pull ups strict

WOD 8.7.2020

WOD 19.3.2020

WOD 19.3.2020

“Team of 3”

In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold (20/10kg) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (22.5/15kg lb DB; 6 each arm)
immediately followed by…
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

WOD 3.7.2020

WOD 18.3.2020

WOD 18.3.2020

Part A
“Skill”

Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)

Part B
“For max load”

Every 4 minutes, for 20 minutes (5 sets) for max load:
500 Meter Row
4 Snatches

WOD 17.3.2020

WOD 17.3.2020

WOD 17.3.2020

Part A
“Skill”

Toes to bar
Emom 8min:
7-8 toes to bar or kipping

Part B
“Open 20.2”

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb. dumbbells

WOD 9.7.2020

WOD 16.3.2020

WOD 16.3.2020

Part A
“Strength”

Every 90 seconds, for 15 minutes (10 sets):
Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

Part B
“AMRAP 15”

Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Push Presses (43/30kg)
10 Chest-to-Bar Pull-Ups

WOD 5.7.2020

WOD 15.3.2020

WOD 15.3.2020

Part A
“Strength”

Thrusters

From the rack:
5 sets of 3 reps

Part B
“Fran”

21-9-5 reps, for time:
Thruster (95lbs)
Pull-ups

WOD 14.3.2020

WOD 14.3.2020

WOD 14.3.2020

Part A
“Skill”

Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

Part B
“For time”

800 Meter Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

WOD 13.3.2020

WOD 13.3.2020

WOD 13.3.2020

Part A
“Skill”

Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 1 rep @ 20X0

Part B
“Strict JT”

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

WOD 12.3.2020

WOD 12.3.2020

WOD 12.3.2020

“For time”

1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups or dips

WOD 11.3.2020

WOD 11.3.2020

WOD 11.3.2020

“Team of two”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

WOD 10.3.2020

WOD 10.3.2020

WOD 10.3.2020

Part A
“Skill”

Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)

Part B
“AMRAP 12”

Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (70/45kg)
12 Alternating Reverse Lunges (70/45kg)
12 Toes to Bar

WOD 9.3.2020

WOD 9.3.2020

WOD 9.3.2020

Part A
“Strength”

Five sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

Part B
“For time”

50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (22.5/15kg DBS)

WOD 8.3.2020

WOD 8.3.2020

WOD 8.3.2020

“Team of two”

100 cal row
80 Deadlift 61/45
60 Burpees facing the bar
40 squat clean
20 power snatch
100 cal row

WOD 7.3.2020

WOD 7.3.2020

WOD 7.3.2020

“Team of two”

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike, Row or ski
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike, Row or ski

WOD 6.3.2020

WOD 6.3.2020

WOD 6.3.2020

Part A
“Strength”

Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

Part B
“Amrap 10”

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (22.5/15kg)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

WOD 5.3.2020

WOD 5.3.2020

WOD 5.3.2020

Part A
“Strength”

Every 2 minutes, for 20 minutes (10 sets) of:
Bench Press x 2 reps @ 20X0

Part B
“For time”

Three rounds for time:
21 Kettlebell (or Dumbbell) Push Press
15 Toes to Bar
9 Strict Handstand Push-Ups

WOD 21.3.2020

WOD 4.3.2020

WOD 4.3.2020

“Alternating Emom”

Every 4 minutes, for 32 minutes (4 sets) of:

Station 1:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch

Station 2:
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

WOD 31.3.2020

WOD 3.3.2020

WOD 3.3.2020

“Team Cindy”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

WOD 2.3.2020

WOD 2.3.2020

WOD 2.3.2020

Part A
“Skill”

Every 90 seconds, for 15 minutes (10 sets) of:
Bench Press x 3 reps @ 20X0

Part B
“For time”

Five rounds for time of:
30 Double-Unders
15 Push Presses (43/30kg)
15 Push-Ups

WOD 1.3.2020

WOD 1.3.2020

WOD 1.3.2020

“Jump-Jump-Jump”

Five rounds of:

100 DU or 300 SU
30 Burpee box jump over

Time cap 18 min

WOD 30.3.2020

WOD 29.2.2020

WOD 29.2.2020

Part A
“Skill”

Every 90 seconds for 12 minutes (2 sets):
Station 1 – Freestanding Handstand Hold
Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps
Station 3 – Double DB Press x 5 + Overhead Carry x 20m
Station 4 – 30 seconds Hip Bridges @ 20X

Part B
“CrossFit Games Open Workout 19.3”

For time:
60m Foot Dumbbell Overhead Walking Lunge (22.5/15 kg DB)
50 Dumbbell Box Step-Ups (24″/20”)
50 Strict Handstand Push-Ups
60m Foot Handstand Walk

WOD 23.3.2020

WOD 28.2.2020

WOD 28.2.2020

Part A
“Strength”

Take 25-30 minutes to build to today’s 1-RM Deadlift

Part B
“AMRAP8”

Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (22.5/15kg – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (522.5/15 – Right)

WOD 12.7.2020

WOD 27.2.2020

WOD 27.2.2020

Part A
“Strength”

Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

Part B
“Chipper”

50 Calories of Rowing or Ski
40 Toes to Bar
30 Power Cleans (52/35kg)
20 Front Squats (52/35kg)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)

WOD 11.7.2020

WOD 26.2.2020

WOD 26.2.2020

Part A
“Strength”

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

Part B
“Bike and Lunges”

Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Assault Bike, Ski or Row
30m Foot Walking Lunges with Farmer’s Hold (24/16 kg)

WOD 25.3.2020

WOD 25.2.2020

WOD 25.2.2020

Part A
“Strength”

Every 3 minutes, for 15 minutes (5 sets) of:
Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1

Part B
“Gym AMRAP12”

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Pull-Ups
12 Bar or box Dips
16 Push-Ups

WOD 27.3.2020

WOD 24.2.2020

WOD 24.2.2020

“AMRAP30”

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike (or Rowing, Ski or Bike Erg)
10 Burpee Box Jump-Overs (24″/20″)

WOD 24.3.2020

WOD 23.2.2020

WOD 23.2.2020

“Team of two”

AMRAP 10min:
50 Dumbell clean
50 cal Row
50 Box jumps
50 pull-ups ou 40chest to bar ou 20 bar mu

5 min rest

AMRAP 10min
50 DB front squats
50 cal Row
50 DB snatch
50 Toes to bar

WOD 23.3.2020

WOD 22.2.2020

WOD 22.2.2020

Part A
“Strength”

Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

Part B
“Nitrous”

For time:
1000 Meter Row or ski
50 Thrusters (43/30kg)

WOD 6.7.2020

WOD 21.2.2020

WOD 21.2.2020

Part A
“Skill”

Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk

Part B
“For time”

60 Calories of Rowing or ski
30 Ground to Overhead (61/43kg)
15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

WOD 8.7.2020

WOD 20.2.2020

WOD 20.2.2020

“E2MOM”

Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols
Station 2 – 400 Meter Run
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 15 Strict Pull-Ups

WOD 3.7.2020

WOD 19.2.2020

WOD 19.2.2020

Part A
“Strength”

Four sets of:
2 Tempo Front Squats + 4 Front Squats
Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

Part B
“Leg Burner”

Three rounds for time of:
30 Wall Ball Shots (9/6kg)
15 Dumbbell Burpee Box Step-Overs (22.5/15 DBs or KB’s, 24″/20″)

 

Profite maintenant de ton essai GRATUIT !

Profite maintenant de ton essai GRATUIT !