Category : Workout Of The Day

WOD 11 Juillet 2020

Workout Definition

AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

Box: (24″/20″)
Barbell: (135/95)

WOD 08 Juillet 2020

Mercredi

Snatch Balance (from the rack)
1:30×7 (building)
2x Snatch Balance

2 Rounds:
20 Push Jerks (135/95) (115/75)
4 Rounds of “Cindy”
600 Meter Run (R1)/600m Row Round 2

Cindy : 5 Pull Up + 10 Push Up + 15 Air Squat

Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 2 Minutes Between Sets

WOD 07 Juillet 2020

Mardi

Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Set 1: 66% of 1RM Snatch
Set 2: 69% of 1RM Snatch
Sets 3-5: 72% of 1RM Snatch

WOD “Cement Mixer”
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

Scale Options
Toes to bar : reduce reps ou knee to elbow
Run : 200m

WOD 06 Juillet 2020

Lundi

Front Squat [10-8-6-4-2]
On the 2:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

(ascendant, on suivra pas forcément les % parce qu’on a commencé la prog dans le milieu a cause Covid)

WOD AMRAP 15:
60 Double Unders
30/24 Calorie Row/Bike/Ski
15 Deadlifts (225/155)

Finisher
30x Seated Dumbell Press
1 Min Side Plank
40x Box Sit Up
1 Min Side Plank
60x Banded Pull apart

WOD 03 Juillet 2020

Vendredi

Force
Option A) (10 min)
Build Heavy 1 rep bench press

Option B)
EMOM 10 min
Odd : 10-15 Box Jump
Even : 10-15 KB Swing

5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row/Ski/Bike – 1R 20 Burpees

Finisher Alternating On the Minute x 6 (2 Rounds):
Minute 1: 10 Pausing Single Leg Glute Bridge
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists

WOD 2 Juillet 2020

Jeudi
Force : 12 Min build Heavy Power Clean

For Time Team

200 Double Unders, 100 AbMat Sit-ups
50 Kipping Handstand Push-ups
160 Double Unders, 80 AbMat Sit-ups
40 Kipping Handstand Push-ups
120 Double Unders, 60 AbMat Sit-ups
30 Kipping Handstand Push-ups
80 Double Unders, 40 GHD Sit Up
20 Kipping Handstand Push-ups
40 Double Unders, 20 T2B
10 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
Les 2 coéquipiers font ensemble 20 Jumping Lunge

Le scaled des HSPU sera des dumbells hang clean and jerk

WOD 30 Juin 2020

WOD Mardi

Front Squat
On the 2:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%

On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15/10 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)”

2 Giant Sets:
30 Sit Up
20 Alternating Pistols/KB Lunge
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

WOD 29 Juin 2020

Warmup :
9x Passthrough + 15x OH Squat
9x Push Up to Down Dog + 15x Sit Up

On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Scaled : Hang Power Snatch + Power Snatch + 2x OH Squat

AMRAP 18:
6 Bar Muscle-ups*/C2B/Pull Up
9 Strict HSPU/Kipping/HS Hold/DB Press
15 Deadlifts (135/95)
21 Wallballs (20/14)

*Banded Bmu/Jumping Bmu

Finisher :
Team
Max Rower Pike Up’s 4 Min

WOD 26 Juin 2020

Vendredi

Force
2 Sets of 9: Strict Press
2 Sets of 7: Push Press
2 Sets of 5: Push Jerk

WOD TC 18
1 Round:
30 Lateral Barbell Burpees
30 Front Squat (95/65)

2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

3 Rounds:
10 Lateral Barbell Burpees
10 Front Squat (95/65)

Finisher : 3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extension