Category : Workout Of The Day

WOD 14 Août

Vendredi

Split Jerk Complex [On the 7:00]
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

AMRAP 12 Minutes (ascendant)
4x Hang Clean (115/85)- 4x Burpees – 4x Box Jump…5-5-5…6-6-6

Finisher

Super Set 3x
10-15 Dumbell Floor Press
15-20 Skull Banded Extension
1 min rest entre chaque

2 Min rest

Super Set 3x
Bulgarian Squat 7/jambes + 1 min Chaise
1 min rest entre chaque

WOD 10 Août 2020

Front Squat “2-4-6-8-10”
Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat

AMRAP 12:
7 Bar Muscle-ups/C2B/Pull Up
7 Burpees
7 Hang Clusters (135/95) (115/75)
7 Burpees

Finisher

WOD 05 Août 2020

Mercredi

EMOM x 1:30 x 8 en alternance
20x Double Unders + 5x Bodyweight Back Squat
20x Double Unders + 8-12 T2B/GHD/VSit

For Time
20 Hang Cleans (115/85)
20 Burpees
20 Front Squats (115/85)
20 Burpees over the bar
20 Shoulder to Overhead (115/85)
20 Burpees Box Jump

Finisher Team
Abs + statique+guns

WOD 04 Aout 2020

Mardi

Option a)
Snatch Technique Complex
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatch

Ou
Option b)
Build up to heavy 3 reps squat snatch touch’n’go (10 Minutes)

WOD 🙂
Vous devez choirs 4 tabata parmi les 7 suivants/2 min rest entre chaque tabata :

Push Up/Ring Push Up version coquine
C2B/Pull Up/Strict Pull Up
Box Jump
HSPU (toutes versions)
Deadlift (155/105)
Assault Air Bike/Cal Row
KB Squat (53/35), jumping version coquine

Finisher
1 Min Side Plank + 50x Banded Pull appart – 1 Min Side Plank

WOD 03 Aout 2020

Lundi

Front Squat
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM

For Time:
Buy-In: 1 Mile Run/1000m

Directly Into 3 Rounds:
30x OH Lunge @DB (15/15 les bras)
20 Alternating Pistols/Air Squat x2
10 Double Dumbell Hang Clean and Jerk

Finisher 3R
10x Hollow Rock
10x VSit
10x Demi Hollow
30 sec Rest

Ou Pompe de Pectoraux

WOD 31 Juillet 2020

Vendredi
Warmup :
10x Shoulder tap + 5x Push Up Down Dog + 5x Barbell Strict Press + Build Up/Pratique Push Jerk

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Cal Row
10 Push Jerks (185/135)*(155/105)(135/95)…

* Très conscient que le push jerk est lourd, possibilité de le starter du rack. On vise un poids que vous allez faire environ les 10 reps en 3 sets +-.

3 Supersets:
10 Bench Press
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:00 Between Sets
____________________________
3 Supersets:
10 Barbell Bent Over Rows
20 Hollow Rock

Rest 1:00 Between Sets

WOD 30 Juillet 2020

Jeudi Team

Buy In : Run 400m ensemble
4R : 9x DB Thrusters ; 6x KB Box Overs ; 3x Devil Press

Row 800/600m
4R : 9x C2B ; 6x Burpees Box Jump ; 3x Strict HSPU

50/40 Cal Bike
6R : 9x DB OH Lunge ; 12x Push Up : 15x VSit

100x Du
50x Deadlift (225/155)

WOD 28 Juillet 2020

WOD Mercredi

EMOM aux 1:15 x 5 (12:30)
Odd : 5-7 HSPU (difficile pour vous)
Even : xyz Bar Muscle Up ou pratique de Bar Muscle Up

WOD – 21-18-15-12-9
KB Swing
KB Squat
Hang Power Clean x 4 (185/135)(155/105)(135/95)
(après le 15 : courir 600m)

Finisher Team
Partner 1 : Plank
Parnter 2 : Toe to Bar/VSit
L’objectif est d’atteindre max T2B pendant que votre partenaire est en planche et vice/versa pendant 4 minutes

WOD 27 Janvier 2020

Lundi

Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

WOD – For Time 6R

10x OH Barbell Lunge (95/65)
12x Hang Power Clean
10x Burpees touch the bar

2 Min Rest après la 3e Round

EMOM 12
ODD : 15-20 Hollow Rock/15 GHD/15 VSit
EVen : 8-12 Dumbell Floor Press/Ring Dips/Push Up