Entraînement du jour

WOD 4.12.2020

WOD 4.12.2020

WOD 4.12.2020

A/ SQUAT SNATCH COMPLEX

Every 90 seconds x 5
1 squat snatch + 3 OHS

B/ WL SUPPORT

EMOM 10
1/ 5 clean pull @100% of 1RM power clean
2/ 5 broad jumps

C/ WORK

AMRAP 12
12 Toes to bar / Toes to ring
9 Thrusters @40/30
6 burpees bar facing

WOD 3.12.2020

WOD 3.12.2020

WOD 3.12.2020

A/ POWER CLEAN

EMOM 12
1 rep

B/ WORKOUT

FOR TIME
21/15/09
Hang Power snatch @40/30
Thrusters @40/30
Cap 9min

C/ FINISHER

EMOM 8
20 seconds hollow rock

WOD 2.12.2020

WOD 2.12.2020

WOD 2.12.2020

A/ PUSH PRESS

Every 90 seconds x 6
8 push press (from the ground)

B/ PULL UPS

EMOM 5
5-8 strict pull ups

C/ WORK

AMRAP 9
12/9 cal assault bike / row or ski
9 Push press
9 box jumps

WOD 1.12.2020

WOD 1.12.2020

WOD 1.12.2020

“WOD”

AMRAP 35
500m row / bike or ski
40 DB Lunges @1×22.5/15kg
30 Sit ups
20 DB box step ups @1×22.5/15kg
10 Burpee box jumps over

WOD 30.11.2020

WOD 30.11.2020

WOD 30.11.2020

A/ BACK SQUAT

Every 2 min x 5
6 rep @tempo 3331
(from the floor)

B/ SUPPORT

Every 2 min x 3
12 Romanian deadlift

C/ WORK

AMRAP 3min
25/20 cal row
10 down ups
Max front squats in the remaining time @50/35kg
Rest 2 min
x 3

WOD 29.11.2020

WOD 29.11.2020

WOD 29.11.2020

“TEAM”

Team of 2
ALL THE GIRLS
FOR TIME
FRAN
GRACE
DIANE
ISABEL
800m run together after each workouts

CAP 40

WOD 28.11.2020

WOD 28.11.2020

WOD 28.11.2020

“SNATCH”

Every 2 min x 5
5 touch and go power snatch
Build across

“WOD”

FOR TIME
21-15-09
Hang Power snatch @40/30
Thrusters
Right into
12-09-06
Over head squats @60/40
Burpee over the bar

WOD 27.11.2020

WOD 27.11.2020

WOD 27.11.2020

“MIDLINE”

20 seconds ON – 40 seconds OFF x 12
1/ Deadbug
2/ Russian twist
3/ Plank to plank elbow

“VOLUME”

50 toes to bar/ Toes to ring / toes to KB  for time
EMOM 3 down ups
CAP 10

“WOD”

ANNIE
50-40-30-20-10
Double unders
Sit ups

CAP 15

WOD 23.11.2020

WOD 23.11.2020

WOD 23.11.2020

“FRONT SQUAT”

Every 2min x 3
8 rep @3331 tempo

“LUNGES”

Every 2 min x 3
12 front rack lunges

“WOD – battery”

3min ON – 1 min OFF x 3
10 power clean @60/40kg
10 burpee over the bar
Max rep Power snatch @60/40 in the remaining time
Rest 2 min

3min ON – 1 min OFF x 3
10 power snatch @60/40
10 /7 cal row
Max rep squat clean @60/40 in the remaining time

WOD 26.11.2020

WOD 26.11.2020

WOD 26.11.2020

“PUSH STRENGTH”

EMOM 12
1/ 8/8 DB Z press
2/ 8 russian push ups

“PULL STRENGTH”

Every 90 secondes x 5
8/8 DB row

“WOD”

AMRAP 4
8 Box step up @2×22.5/15kg
8 burpee over the box
Rest 2 minutes
REPEAT

WOD 25.11.2020

WOD 25.11.2020

WOD 25.11.2020

“POWER CLEAN”

Build to 1 heavy technical rep of the day
20 minutes window

“WOD”

AMRAP 18
50 single arm DB thruster @1×22.5/15kg
7 ring muscle ups
15 single arm  DB Push Jerk @1×22.5/15kg
20 alternating OH dumbbell lunges @1×22.5/15kg
(switch arm at 10 reps)

WOD 24.11.2020

WOD 24.11.2020

WOD 24.11.2020

“CARDIO”

Every 2 min 30 x 12
Rotate between A/, B/ and C/
A/ 20/16 cal row + 20 push ups
B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU
C/ 30 box step ups @1×22.5/15kg DB

WOD 20.11.2020

WOD 20.11.2020

WOD 20.11.2020

“GYMNASTIC”

20 seconds ON – 40 seconds OFF x 12
1/ Deadbug
2/ Russian twist
3/ Plank to plank elbow

“VOLUME”

50 toes to bar for time
EMOM 3 down ups

CAP 10

“WOD”

ANNIE
50-40-30-20-10
Double unders
Sit ups

CAP 15

WOD 3.12.2020

WOD 19.11.2020

WOD 19.11.2020

“STRENGTH”

PUSH PRESS
15 minutes window
Build 3RM

“SUPPORT”

Every 90 secondes x 5
8 bent over row

“WOD”

AMRAP 4
8 Box step up @2×22.5/15kg
8 burpee over the box
Rest 2 minutes
REPEAT

WOD 18.11.2020

WOD 18.11.2020

WOD 18.11.2020

“OLY LIFTING”

POWER CLEAN
Build to 1 heavy technical rep of the day
20 minutes window

“WOD”

AMRAP 18
50 wallball
7 ring muscle ups
15m HSW
20 alternating OH dumbbell lunges @1×22.5/15kg

WOD 23.11.2020

WOD 17.11.2020

WOD 17.11.2020

“CARDIO”

Every 2 min 30 x 12
Rotate between A/, B/ and C/
A/ 20/16 cal row + 20 push ups
B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU
C/ 30 box step ups @1×22.5/15kg DB

WOD 16.11.2020

WOD 16.11.2020

WOD 16.11.2020

“STRENGTH”

FRONT SQUAT
Build to 1RM

“SUPPORT”

LUNGES
Every 2 min x 3
12 front rack lunges

“WOD”

Battery
3min ON – 1 min OFF x 3
10 power clean @60/40kg
10 burpee over the bar
Max rep Power snatch @60/40 in the remaining time

Rest 2 min

3min ON – 1 min OFF x 3
10 power snatch @60/40
10 /7 cal assault bike
Max rep squat clean @60/40 in the remaining time

WOD 15.11.2020

WOD 15.11.2020

WOD 15.11.2020

“TEAM”

Team of 3
40 minutes WORK
MAX DISTANCE ROW
Every 3 minutes complete :
Athlete A/ 20 Toes to bar
Athlete B/ 15 dumbbell thrusters @2×22.5/15kg
Athlete C/ 15 Over head squat @60/40kg

WOD 14.11.2020

WOD 14.11.2020

WOD 14.11.2020

“STRENGTH”

FRONT SQUAT
Find 3RM
15 minutes window

“SUPPORT”

REVERSE LUNGES
Every 2 min x 3
8 reverse lunges

“WOD”

5 rounds for time
15/12 cal row
5 back squat @100/70kg

WOD 13.11.2020

WOD 13.11.2020

WOD 13.11.2020

“OLY LIFTING”

A/ SQUAT CLEAN
Every 90 seconds x 6
1 squat clean + 3 front squats
@70%+

“WOD”

4 rounds for time
5 Devil press @2×22.5/15kg
10 HSPU
15/12 Cal assault bik

WOD 12.11.2020

WOD 12.11.2020

WOD 12.11.2020

“CARDIO”

AMRAP 35
1000m row
100 box step up (bodyweight)
100 double unders
100 air squat

WOD 11.11.2020

WOD 11.11.2020

WOD 11.11.2020

“OLY LIFTING”

A/ SNATCH COMPLEX
Every 2 min x 5
1 power snatch
1 hang power snatch
1 Over head squat
AS HEAVY AS POSSIBLE

“SUPPORT”

1 x max height box jump
(6 minutes window)

“WOD”

FOR TIME
75 Box jumps
50 Wall ball
25 Chest to bar

CAP 12

WOD 10.11.2020

WOD 10.11.2020

WOD 10.11.2020

“STRENGTH”

A/ PUSH PRESS
Every 2 min x 5
5 rep, start @70% environ
Build across

“WOD”

B/ BATTERY WORK
2 min ON – 1 min OFF x 3
15 Power clean @60/40
Max burpee over the bar

Rest 2 min

2min ON – 1 min OFF x 3
15 Power snatch @60/40
Max burpee over the bar

Rest 2 min

2min ON – 1 min OFF x 3
15 Thrusters @60/40
Max burpee over the bar

WOD 9.11.2020

WOD 9.11.2020

WOD 9.11.2020

“GYMNASTIC”
A/ STRENGTH
EMOM 8
1/ 5-8 strict pull ups
2/ 5-8 pike push ups

“SKILLS”
B/ BAR MUSCLE UPS
15 minutes window

“WOD”

AMRAP 10
1 round of DT @50/35kg
1 Bar muscle ups
+ 1 bar muscle up each round

WOD 25.11.2020

WOD 8.11.2020

WOD 8.11.2020

“TEAM”

FOR TIME
100 cal row
100 power snatch @40/30
100 Burpee over the bar
100 hang power clean @40/30
100 Toes to bar
100 back squats @40/30
100 push ups

CAP 40

WOD 24.11.2020

WOD 7.11.2020

WOD 7.11.2020

“OLY LIFTING”

A/ SQUAT SNATCH
EMOM 15
1 squat snatch
Build across.

“WOD”

AMRAP 5
5 Power clean @60/40
5 push jerk @60/40
5 Bar muscle up
Rest 1 min
REPEAT

WOD 26.11.2020

WOD 6.11.2020

WOD 6.11.2020

“STRENGTH”

A/ PUSH PRESS
15 minutes window Build to 5RM

“SUPPORT”

Every 2min x 3
8/8 single arm DB push press
4-8 wide grip pull ups (strict)

“WOD”

FOR TIME
500m row
100 single arm dumbbell thrusters @1×22.5/15kg
Each break = 5 down ups

CAP : 12min

WOD 23.11.2020

WOD 5.11.2020

WOD 5.11.2020

“GYMNASTIC”

A/ PLAY
10 minutes practice Hand stand WALK

“SKILLS”

B/ STRICT RING MUSCLE UP
Level 1
EMOM 9
1/ 3-6 chest to ring (false grip)
2/ 3-6 transition low rings
3/ 3-6 ring dips

Level 2
Every 2 min x 5
2-5 strict ring muscle ups

“WOD”

AMRAP 9
30 double under
15 Wall balls
9 Chest to bar

WOD 29.11.2020

WOD 4.11.2020

WOD 4.11.2020

“STRENGTH”

A/ FRONT SQUAT
Every 2 min x 5
3 rep @80%

“WOD”

B/ BATTERY WORK
1min ON – 1 min OFF x 5
Power clean @50/35

Rest 2 min

1 min ON – 1 min OFF x 5
Max rounds of 6 HSPU + 3 Front squat @50/35

Rest 2 min

1 min ON – 1 min OFF  x 5
Max burpee box jumps

 

 

WOD 28.11.2020

WOD 3.11.2020

WOD 3.11.2020

“OLY LIFTING

A/ SQUAT CLEAN
Complex
Every 2min x 5
1 squat clean + 3 hang squat cleans
Build across

“WOD”

FOR TIME
50 hang power snatch @35/25
50 Toes to bar
50 burpee over the bar
50 deadlift @70/50

CAP : 20min

WOD 27.11.2020

WOD 2.11.2020

WOD 2.11.2020

“CARDIO”

AMRAP 10
2 rounds of :
30 KB swings @24/16
30 burpees
Then Max cal row/bike or ski in the remaining time

3 min rest

AMRAP 10
2 rounds of :
30 goblet squats
30 push ups
Then max cal in the remaining time

3 min rest

AMRAP 10
2 rounds of :
30 KB sumo deadlift high pull
30 box step cups (bodyweight only)
Then max cal in the remaining time.

WOD 26.11.2020

WOD 1.11.2020

WOD 1.11.2020

“TEAM”

Teams of 2
For time:
10 rounds
10 Chest to bar
15 Power snatch @40/30
20 Front squats @40/30
10 down ups synchro

CAP 40min

WOD 2.12.2020

WOD 31.10.2020

WOD 31.10.2020

Part A “OLY LIFTING”

POWER SNATCH
Every 90 seconds x 10
3 power snatch touch and go @60/40kg

Part B “WORKOUT”

FOR TIME
50 Pull ups
40 Deadlift @60/40
30 Power clean @60/40
20 Push Jerk @60/40
10 Bar muscle ups

CAP 20

WOD 29.10.2020

WOD 29.10.2020

WOD 29.10.2020

“CARDIO”

EMOM 40
1/ 10-15 burpees
2/ 35 Double under
3/ 20 box step ups
4/ 18/15 cal row
5/ REST

WOD 28.10.2020

WOD 28.10.2020

WOD 28.10.2020

Part A “STRENGTH”

DEADLIFT
1RM OF THE DAY

Part B “WORKOUT”

2 min ON / 1 min OFF x 5
10/7 cal assault bike (max effort)
7 down ups
Max wall balls in the remaining time

WOD 27.10.2020

WOD 27.10.2020

WOD 27.10.2020

Part A “OLY LIFTING”

CLEAN AND JERK
EMOM 12
1 squat clean + 1 Jerk
Build across

Part B “WORKOUT”

AMRAP 12
250m row
20 KB sumo deadlift high pull @32/24kg
20 Goblet squats @32/24kg

WOD 10.11.2020

WOD 26.10.2020

WOD 26.10.2020

Part A “STRENGTH”

FRONT SQUAT
15-20min Window
FIND 5RM

Part B “WORKOUT”

3 rounds for time
20 HSPU
20 box jumps over
7 Deadlift @120/90kg

CAP 15

WOD 28.11.2020

WOD 25.10.2020

WOD 25.10.2020

“TEAM OF THREE”

Team of 3
2 work SYNCHRO
1 rest
AMRAP 30 minutes
150 wall balls
75 burpee over the bar
100 Power clean @40/30
75 burpee over the bar
50 HSPU

WOD 13.11.2020

WOD 24.10.2020

WOD 24.10.2020

Part A “SNATCH COMPLEX”

Every 2 min x 4
1 hang squat snatch
1 low hang squat snatch
1 squat snatch (from ground)
Build across

Part B “BATTERY SESSION”

1min ON – 1 min OFF x 6
Alternate between A/ & B/
A/ Max rep Power snatch @50/35
B/ Max rep Down ups

WOD 25.11.2020

WOD 23.10.2020

WOD 23.10.2020

Part A “STRENGTH & MIDLINE”

4 sets :
20-30 seconds hollow hold
+ 8/8 Dumbbell rowing

Part B “SKILLS”

Pull ups cluster sets
3 x 20 pull ups broken into
4 x 5 rep
= 5 rep, 10 sec rest, 5 rep, rest etc)
Rest 2 minutes entre les cluster sets.

Part C “WORKOUT”

5 rounds for time
3 bar muscle ups
7 thrusters @60/40kg

Cap 7 min

WOD 22.10.2020

WOD 22.10.2020

WOD 22.10.2020

Part A “FRONT SQUAT”

Every 2 min x 4
5 rep @75% +2.5/5kg from last week

Part B “STRENGTH”

Every 2 min x 3
12 bent over row

Part C “WORKOUT”

AMRAP 7
10/7 cal assault bike
10 KB swing
10 chest to bar

WOD 20.11.2020

WOD 21.10.2020

WOD 21.10.2020

Part A “SQUAT CLEAN”

Build to 1 heavy rep of the day

Part B “LIFT.2”

Every 2 min x 3
3 squat clean @70/80% of 1RM of the day

Part C “WORKOUT”

AMRAP 12
Team of 2
10 down ups synchro
10 hang power snatch @40/30kg
+ 2 hang power snatch each round

WOD 3.12.2020

WOD 19.10.2020

WOD 19.10.2020

Part A “PREP”

3 set :
30 seconds monster walk
12 KB deadlift

Part B “DEADLIFT”

Every 2 min x 4
3 deadlift AS HEAVY AS POSSIBLE

Part C “WORK”

For time
4 rounds
10 HSPU
20 DB snatch

Cap 12

WOD 18.11.2020

WOD 18.10.2020

WOD 18.10.2020

“TEAM OF TWO”

Team of 2
AMRAP 40
1600m run together
60 chest to bar
100 Power clean @60/40
60 chest to bar
100 burpee box over
Max distance row in the remaining time

WOD 23.11.2020

WOD 17.10.2020

WOD 17.10.2020

Part A “FRONT SQUAT”

Every 2 min x 4
5 rep @75% +2.5/5kg from last week

Part B “WORKOUT”

AMRAP 9
250m row
12 dumbbell deadlift
9 Dumbbell squats
6 dumbbell push press @2×22.5/15kg

Part C “BODYBUILDING”

2 sets
12-15 biceps curls empty barbell (slow tempo @31×1)
30 banded triceps extension

WOD 16.11.2020

WOD 16.10.2020

WOD 16.10.2020

Part A “POWER CLEAN”

EMOM 12
4 burpee over the bar
1 Power clean @70% +

Part B “WORKOUT”

2 min ON – 1 min OFF x 5
6 power snatch @60/40 (Goal = unbroken)
6 thrusters @60/40
Max Air squats in the remaining time

WOD 15.11.2020

WOD 15.10.2020

WOD 15.10.2020

“CARDIO CLUB”

AMRAP 20
20 cal row
400m run

Rest 5 min

AMRAP 20
20 wall balls
20 box jump
20 cal bike

WOD 14.10.2020

WOD 14.10.2020

WOD 14.10.2020

Part A “SNATCH COMPLEX”

Every 2:30 min x 4
3 squats snatch + 3 OHS
Build across

Part B “ACCESSORY”

EMOM 6
1/ 3 snatch pull @110% of 1RM power snatch
2/ 3 High box jumps

Part C “WORKOUT”

FOR TIME
4 rounds for time
12 Push jerk @50/35
12 Push ups
12 Front squats @50/35

Cap 12

WOD 13.11.2020

WOD 13.10.2020

WOD 13.10.2020

Part A “PREP”

2 set :
15 good morning (empty barbell)
20 single leg cone touch

Part B “DEADLIFT”

Build to 3RM
15-20 minutes window

Part C “WORKOUT”

AMRAP 5
3 Squat clean @80/60kg
10 Toes to bar
Rest 5

AMRAP 5
3 power clean @70/50kg
10 HSPU

WOD 12.11.2020

WOD 12.10.2020

WOD 12.10.2020

Part A “STRENGTH x SKILLS”

1 x max rep unbroken strict pull ups
__________________
EMOM 6
1/ 50% of max rep pull ups
2/ Max double under

Part B “WORKOUT”

For Time
3 rounds
20 Dumbbell Box step ups @1×22.5/15kg
7.5m HSW

CAP 9

Part C “MIDLINE”

2 sets
6-12 strict toes to bar
30 secondes hollow hold

Profite maintenant de ton essai GRATUIT !

Profite maintenant de ton essai GRATUIT !