Entraînement du jour

WOD 18.2.2020

WOD 18.2.2020

WOD 18.2.2020

“Team WOD”

In teams of two, perform the following for time:
800 Meter Run (together)

immediately followed by…ten rounds, alternating each movement, of…

10 Dumbbell Hang “Clusters”
10 Burpees
10 Strict Pull-Ups

immediately followed by…

800 Meter Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

WOD 17.2.2020

WOD 17.2.2020

WOD 17.2.2020

Part A
“Strength”

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Part B
“EMOM20”

Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold

WOD 16.2.2020

WOD 16.2.2020

WOD 16.2.2020

“CARDIO”

AMRAP 40min of:

MAX M ROW

every 2min30 alternate between:
A) 3 devil press + 6 pull-ups
B) 3 Toes to bar + 6 Burpee Box jump over

WOD 15.2.2020

WOD 15.2.2020

WOD 15.2.2020

Part A
“Strength”

Every 3 minutes, for 15 minutes (5 sets) of:
Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1

Part B
“For time”

Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side – 22.5/15kg)
10 Single-Arm Dumbbell Push Press* (right side – 22.5/15kg)
20 Toes to Bar

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

WOD 14.2.2020

WOD 14.2.2020

WOD 14.2.2020

“Valentine’s Day WOD”

7 rounds for time of:

14 hang power cleans (43/30kg)
14 front squats
14 shoulder to over head
14 chest to bar pull-ups
14 handstand push ups
200m Run (together)

one barbell/team

Barbell stay off the floor except for the run -> 7 burpees each penality for pulling down

WOD 13.2.2020

WOD 13.2.2020

Part A
“Skill”

Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep

Part B
“AMRAP10”

Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (52/34kg)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.

WOD 12.2.2020

WOD 12.2.2020

“Two parts AMRAP”

Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (32/24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (22.5/15kg)

WOD 11.2.2020

WOD 11.2.2020

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (43 for men, 30kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

WOD 10.2.2020

WOD 10.2.2020

“Cindy”

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

 

WOD 9.2.2020

WOD 9.2.2020

“EMOM Gigord”

EMOM 10min (alt)
-12-9 cal Row/Bike/Ski
-12 Wall ball

5 min Rest

EMOM 10min (alt)
-12-9 cal Row/Bike/Ski
-12 DB snatch (22.5/15kg)

5 min rest

EMOM 10min (alt)
-12-9 cal Row/Bike/Ski
-12 Chest to bar pull-ups

WOD 8.2.2020

WOD 8.2.2020

Part A
“Strength”

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM

Part B
“KB team wod”

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
15m Front-Racked Kettlebell Walking Lunges (24/16 kg)
30m Foot Double Kettlebell Overhead Carry (24/16 kg)
45m Foot Double Kettlebell Farmer’s Carry (24/16 kg)

WOD 7.2.2020

WOD 7.2.2020

Part A
“Strength”

Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 3 reps @ 21X1

Part B
“Chipper style”

15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups

 

WOD 5.2.2020

WOD 5.2.2020

Part A
“Strength”

Strict weighted Pull-ups
every 2 minutes for 8 minutes complete:
9-2-2-1 reps

Part B
“Running clock”

Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.

WOD 4.2.2020

WOD 4.2.2020

“For max reps”

In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
15 sec transition
60 seconds of Burpee Box Jump-Overs (24″/20″)
15 sec transition
60 seconds of Ground to Overhead (52/34kg)
15 sec transition
60 seconds of Manmakers
15 sec transition
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds

Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

WOD 3.2.2020

WOD 3.2.2020

Part A
“Skill”

Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps

Part B
“For time”

18 Bar-Facing Burpees
9 Power Snatches (70/47kg)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches

WOD 2.2.2020

WOD 2.2.2020

“Team of two”

4 rounds for time of:

50 cal bike or ski
40 toes to bar
30 power clean
20 power snatch

Round 1: 50/40kg
Round 2: 60/45kg
Round 3: 70/50kg
Round 4: 80/55kg

Time Cap 30 min

WOD 1.2.2020

WOD 1.2.2020

Part A

Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1 with KB’s or DB’s
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Part B

Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Push Press (43/30kg)
20 Front Squats (43/30kg)

WOD 31.1.2020

WOD 31.1.2020

Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1 with KB’s or DB’s
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

WOD 30.1.2020

WOD 30.1.2020

Part A

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

Part B

“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WOD 29.1.2020

WOD 29.1.2020

Part A

Take 20 minutes to establish today’s 1-RM…
Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

Part B

Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Handstand Push-Ups
20 Toes to Bar
30 Push-Ups

WOD 28.1.2020

WOD 28.1.2020

Part A

“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
102/70kg Deadlifts
Strict Handstand Push-Ups

Part B

Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

WOD 27.1.2020

WOD 27.1.2020

“Running Clock”

With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (52/30kg)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (15/10kg DB’s)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run

WOD 26.1.2020

WOD 26.1.2020

“For Time”

5 Rounds:
60 DU 180 SU
50 Cal Row
25 Thrusters 43/30kg

WOD 25.1.2020

WOD 25.1.2020

Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
15 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 12:00…

Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
12 Wall Ball Shots (9/6kg)

Rest 4 minutes, and when the running clock reaches 24:00…

Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
10 Burpees

WOD 24.1.2020

WOD 24.1.2020

Part A

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Part B

Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (22.5/15kg)
20m Single-Arm Dumbbell Overhead Walking Lunges (22.5/15kg)

WOD 23.1.2020

WOD 23.1.2020

Part A

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Part B

For time:
15 Power Cleans (70/45kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

WOD 22.1.2020

WOD 22.1.2020

Part A

Take 20 minutes to build to today’s 1-RM Push Press

Part B

“Nancy”
Complete as many rounds and reps as possible in 12 minutes of:
4 Handstand Push-Ups
8 Pull-Ups
12 Alternating Pistols

WOD 21.1.2020

WOD 21.1.2020

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (9/6kg)
20 Kettlebell Swings (24/16 kg)

WOD 20.1.2020

WOD 20.1.2020

Part A

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%

Part B

Four rounds for time of:
400 Meter Run
30 Walking Lunges with Dumbbell Overhead (22.5/15kg DB)
15 Snatch (22.5/15kg DB)

WOD 19.1.2020

WOD 19.1.2020

“Pheezy”

3 rounds for time of:
5 front squats 165 pounds
18 Pull-ups
5 reps Deadlifts 225 pounds
18 Toes-to-bar
5 reps Push jerk 165 pounds
18 Hand-release push-ups

WOD 18.1.2020

WOD 18.1.2020

“ON/OFF”

Four rounds:
4min on / 3min off

15 Burpees
30 Wallballs
Max cal row ou ski

WOD 17.1.2020

WOD 17.1.2020

Part A

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

Part B

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations

WOD 16.1.2020

WOD 16.1.2020

Part A

Back Squat
every 2 min for 18min
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%

Part B

For time:
75/50 Calories of Rowing or ski
25 Front Squats (80/52kg)
25 Burpee over barbell

Barbell should start from the ground.

WOD 15.1.2020

WOD 15.1.2020

“Team of 5”

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings
Station 5 – Rest

WOD 14.1.2020

WOD 14.1.2020

Part A

Take 20 minutes to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1

Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Part B

For time:
800 Meter Run
50 Thrusters (43/30kg)
800 Meter Run

WOD 13.1.2020

WOD 13.1.2020

Part A

Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

Part B

Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups

WOD 12.1.2020

WOD 12.1.2020

“Holleyman”

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

WOD 11.1.2020

WOD 11.1.2020

“EMOM”

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
30 Shoulder to Overhead (52/35kg)
20 Toes to Bar
400 Meter Run

WOD 10.1.2020

WOD 10.1.2020

EMOM 30min

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing or Ski)
Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups or ring-rows
Station 3 – 50 Double-Unders
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB/DB OH hold (32/24 kg)

WOD 9.1.2020

WOD 9.1.2020

Part A

“Christine”
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)

Part B

“Not for time”
Three sets of:
Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

WOD 8.1.2020

WOD 8.1.2020

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead

WOD 7.1.2020

WOD 7.1.2020

“Invictus Baseline Interval Test”

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (9/6kg)

WOD 6.1.2020

WOD 6.1.2020

Part A

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

Part B

For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (22.5/15kg)
50 Goblet Squats (22.5/15kg)

WOD 5.1.2020

WOD 5.1.2020

“Carse”

21-18-15-12-9-6-3 reps for time of:
Squat clean (95 lbs)
Double-under
Deadlift (185 lbs)
Box jump (24″ box)
*Begin each round with  a 50 meter Bear crawl.

WOD 4.1.2020

WOD 4.1.2020

“Team WOD”

1600 Meter Med-Ball Relay Run
50 Strict Pull-Ups
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups

Partitioning the reps as you see fit

1600 Meter Med-Ball Relay Run

WOD 3.1.2020

WOD 3.1.2020

Six rounds for time of:
10 Overhead Squats (70/47kg)
15 Burpees Over the Barbell
20 Toes to Bar

WOD 2.1.2020

WOD 2.1.2020

Part A

Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes

Part B

Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 45 seconds of overhead plate hold (20/10kg)

WOD 1.1.2020

WOD 1.1.2020

Part A

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%

Part B

Every 2 minutes, for 18 minutes (3 sets each movements) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

WOD 31.12.2019

WOD 31.12.2019

Part A

Banded Scarcrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed

Then…

Part B

Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

Part C

Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (55/30kg)
12 Front Squats (55/30kg)
12 Box Jump-Overs (24″/20″)

WOD 30.12.2019

WOD 30.12.2019

Part A

Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Part B

Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Profite maintenant de ton essai GRATUIT !

Profite maintenant de ton essai GRATUIT !