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Semaine 39
Semaine 39 (26 Sept)
Haltero : Press & Push Press
Lundi :
For time
15 - 10 - 5
- DL 100 - 120 - 140 / 70 - 85 - 100
- HSPU Strict - +10kg def / round
Mardi :
Amrap 15’
- 400 m Run
- 10 Front Squat 60 / 40
Mercredi :
4 Rounds for time
- 20 Cal AB
- 15 KB Swing Synchro
- 10 Burpees Synchro
Jeudi :
Amrap 12’
- 10 DB Push Press
- 16 DB Lunges
- 32 DU
Vendredi :
AMRAP 5’
- 6 Thruster @ 50 / 35kg
- 6 MU Bar
- 2’ Rest
AMRAP 5’
- 4 Squat Clean & jerk 70 / 50kg
- 10 CTB
- 2’ Rest
AMRAP 5’
- 2 Squat Clean 90 / 65kg
- 14 Pull Up
Samedi
Team WOD
0 à 5’
2 Rounds
8 Toes To Bar synchro
10 Power Snatch 60-40kg
5 à 10’
2 Rounds
8 Burpees Over the Bar synchro
10 Over Head Squat 60-40kg
10 à 15’
2 Rounds
8 Toes To Bar synchro
10 Power Snatch 60-40kg
15 à 20’
2 Rounds
8 Burpees Box Jump Over synchro
10 Over Head Squat 60-40kg
Time Cap each Round : 5’
... -
Semaine 38
Haltero : Deadlift
Lundi
Fran
Mardi
4 Rounds For Time
400m Run
40m SB Carry
20m HSW
Mercredi
Diane
Jeudi
For Time
50 Wall Ball
50 Box Jump
50 DB Snatch
Vendredi
For Load 15’
Buy-in: 6 Burpees + 20 DUs
1 Clean Départ @40/30kg +10kg/ Rounds Maximum
Samedi
Team WOD
Buy In : 75 cal Row
5 Rounds :
20 Strict PUs
40 Sit-Ups synchro
Buy Out : 75 cal Row
... -
Semaine 37
Haltero : Clean
Lundi
0-11’: 2km Run For Time
11-13’:
Rest
13-19’: (TC 6’) 30-20-10 Toes To Bar
DB Overhead Squat
Mardi
For Time
15 Muscle-ups 40 Wall Balls
10m HSW
12 Muscle-ups 30 Wall Balls
10m HSW
9 Muscle-ups 20 Wall Balls
10m HSW
Mercredi
For Time
30 HSPUs 20 Power Clean @61/43kg 30m Farmer Walk
25 HSPUs 15 Power Clean 30m Farmer Walk
20 HSPUs 10 Power Clean 30m Farmer Walk
Jeudi
20-15-10 For Time
Strict leg raise Burpees to Target 5 Shuttle Run after each round (1 aller retour 5m)
Vendredi
Death By “Fran Progression”
EMOM as long as Possible (Maximum 14’ )
5 Thrusters @45/30kg + 5-8 Pull-ups (Objectif Unbroken)
... -
Semaine 36
Haltero : Jerk
Lundi
3 Rounds
- 40 Push Up
- 30 DB Snatch
- 20 Box Jump
Mardi
For Time
- 50 DU
- 4-3-2-1 Clean
- 95 - 100 - 105 - 110
- 60 - 65 - 70 - 75
Mercredi
For Time
- 1600m Run
- 2 Rounds
- 40 TTB
- 30 FS 50/35
Jeudi
Amrap 13’
- 12 Deadlift 80 / 55
- 12 / 14 Cal AB/ BE
- 15 Bobar
Vendredi
Friendly Fran
3 Rounds for Time
- 21 Thruster 52/38 kg
- 21 CTB
Samedi
DT Something
5 Rounds of :
- 12 DL
- 9 H Power Clean
- 6 Jerk
- 200m Run à deux
- 1’ Rest
- Time Cap 25’
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Semaine 35
Haltero : Snatch
Lundi
EMOM 20’
- 14/12 Cal Row
- 8 Hang Snatch 40/30
- 14/12 Cal AB
- 12 KB Snatch
Mardi
21 - 15 - 9
- Thruster 43 / 52 / 61 (29/36/43)
- Pull Up / CTB / MU bar
Mercredi
Amrap 30
- 200m SB Carry
- 200m Farmer Walk
- 20 DB Floor Press
- 20 DB Box Step Up
- 20 Ring Row
Jeudi
Amrap 12’
- 200 m Run
- 30 Sit Up
- 20 Wall Ball
Vendredi
Every 40'' X 5 1 rep @67%
Every 50'' X 5 1 rep @72%
Every Minute X 5: 1 rep @77%
Every 1'30 X 3: 1 rep @80 - @84%
... -
Semaine 30
Lundi
For Load
- 1 Power Snatch
- 1 hang Power Snatch
- 1 hang Squat Snatch
- 1 OHS
Mardi
For time
40 - 30 - 20 - 10
- Deadlift 70 / 50
- Push Up
Mercredi
E3MOM x 4
- 15/12 Cal AB / BE
- 10 Push Jerk 60/40 kg
Jeudi
Amrap 12
- 30 KB Swing Russe
- 30” Deadhang
- 30 DU
Vendredi
Fran
21 - 15 - 9
- Thruster 43/29
- Pull Up
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Semaine 29
Haltero: Power Clean
Lundi
CrossFit total
- 1 RM Back Squat
- 1 RM Strict Press
- 1 RM Deadlift
Mardi
“Nate” Amrap 20’
- 2 Mu
- 4 HSPU
- 8 Swing 32/24kg
Mercredi
For Time
- 2k Row
- 200 DU
- 2k Run
Jeudi
Amrap 12’
- 15 Thruster 20/15kg
- 15 Ring Row
- 15 Sit Up
Vendredi
Fermé ! Affiliate Battle
Samedi
Fermé ! Affiliate battle
... -
Semaine 28
Haltero : Snatch
Lundi
2 x 6’ AMRAP/ 3’ R
10 Toes to Bar 12 Thrusters @45/30kg 14/12 Calories Bike Erg/ Assault Bike
Mardi
Deadlift: 4 x 3 reps @80-85%
AMRAP 7’ (Open 12.1)
100 burpees to target
Mercredi
5 Rounds For Time
8 Bar Muscle-ups
50 Air Squats
Jeudi
14 Juillet - Box Fermée 5km Run pour les motivés 🙂
Vendredi
EMOM AS LONG AS POSSIBLE 1 Squat Snatch Départ @75%
- 1kg/ minute
Samedi
AMRAP 14’
16 DB Snatch Synchro
12 PUs synchro
8 Wall Walks à partager
... -
Semaine 24
Haltero : Snatch
Lundi
Front Squat 5 x 3
AMRAP 6’
5 HSPUs
10 Wall Ball
Mardi
5 rounds For Time
- 500m Run
- 10 Power Clean @70 / 50kg
Mercredi
10 Rounds For Time
3 Deadlift @70%
4 Ring Muscle-Ups
7,5m Handstand Walk
Jeudi
- 100 Lat Pull Down
- 100 Biceps Curl
- 100 Triceps Extention
- 100 Band Pull Apart
“Annie”
50-40-30-20-10
- DU
- Sit Up
Vendredi
”15.2 Open”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups
... -
Semaine 23
Lundi
Amrap 9’
3-6-9-12 …
- OHS @50/35kg
- 30 DU
Mardi
“HolleyMan”
- 5 Wall Ball
- 3 HSPU
- 1 Power Clean @102/70kg
Mercredi
3 Rounds
- 20 CTB
- 20 Box Jump Over
- 5 Squat Snatch 50/35kg (elite UNBK)
Jeudi
EMOM 16’
- 14/12 Cal Bike Erg
- 15 Swing Russe
- 12/10 AB
- 12 Ring Row
Vendredi
3 rounds
- 20 DB Snatch
- 20 Burpees Over DB
- 20 TTB
- 2’ Rest
Samedi
For Time :
500m Run à 2
30 Deadlift à partager 110-80kg
500m Run à 2
30 Squat clean à partager 85-60kg
500m Run à 2
30 Jerk à partager 80-55kg
... -
Semaine 22
Haltero : Jerk
Lundi
EMOM 20’
- 14/12 cal Bike Erg
- 6 Power Clean 70/50
- 14/12 cal Rameur
- 4 Jerk 70/50
Mardi
3 Rounds for time
- 8 Muscle Up
- 6 Hspu DEF
- 4 Snatch @ 70/50 kg
Mercredi
For Time
- 12 Thruster 40/30
- 24 Burpees
- 10 Thruster 50/35
- 20 Pull Up
- 8 Thruster 60/40
- 16 Burpees
- 6 Thruster 70/50
- 12 Pull Up
- 4 Thruster 80/55
- 8 Burpees
- 2 Thruster 90/60
- 4 Pull Up
Jeudi
Amrap 14
- 5 Deadlift @100kg/70kg
- 10 TTB
- 15 Push Up
Vendredi
2 x 8’ Amrap
- 200m Run
- 6 Devil Press
Rest 3’
- 10/8 cal AB
- 10 DB Push Press
Samedi
Team de 3
3 x 4’ ON / 1’ OFF
Partner A + B : AMRAP
10 Deadlift synchro 60-40kg
5 Hang Power Clean Synchro
10 BOBAR synchro
Partner C : Max Load on 1 Clean + 1 Hang Clean + 1 FS + 1 Jerk
Switch Partners each round
... -
Semaine 20
Haltero : Squat Snatch
Lundi
Amrap 12’
- 1 Clean @90/65 kg
- 3 TTB
- 2 clean
- 6 TTB
- ...
Mardi
For Time
- 1000m Run
- 1500m Row
- 200 Du
- 3k Bike Erg
Mercredi
Barbara
5 Rounds For Time
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
- 3 minutes Rest
Jeudi
Emom 16’
- 10 Deadlift @80/60kg
- 10 burpees Over Bar
- 15 gobelet Squat
- 4 Wall Walk
Vendredi
For Time
15 - 12 - 9
- Mu bar
- Snatch @50/35 kg
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Semaine 19
haltero : Jerk
Lundi
10 Rounds for Time
- 10 burpees over Bar
- 5 Front Squat 84/60
- Time Cap 15’
Mardi
For Load E3MOM
- 200m Run
- 10/8/6/4/2 Snatch
Mercredi
Amrap 12
- 4 Power Clean T&G @60%
- 6 Hspu Strict
- 12 CTB
Jeudi
For Time 6 Rounds
- 10 ring Row
- 20 KB Deadlift
- 40 DU
Vendredi
For tIme
- 100 Air Squats
- 5 Muscle-Ups
- 75 Air Squats
- 10 Muscle-Ups
- 50 Air Squats
- 15 Muscle-Ups
- 25 Air Squats
- 20 Muscle-Ups
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Semaine 18
Haltero : Snatch
Lundi
For time
- 40 DUs
- 30 WB
- 20 TTB
- 400m Run
- 20 TTB
- 30 WB
- 40 DUs
Mardi
Emom 20’
- 1 Power Snatch @68%
- 1kg toute les 2’
Mercredi
For Time
- 30 Squat Clean @45/30kg
- 30 Pull Up
- 1000m Bike Erg
- 30 Push Press
- 30 Ring Dips
- 500m Row
StrongFit
- SandBag Carry 400m
- Pec Hold 200m
- 3 rm Sumo Deadlift
2 rounds TYQ
- Sled Sprint
- Sled Drag
Jeudi
Amrap 13
- 20 DB Box Step Up
- 20 Sit Up
- 20 DB Hang Clean & Jerk
Vendredi
Deadlift
- 5 x 3 @78%
Amrap 6’
- 10 Deadlift @50%
- 10 Bobar
Samedi
Team WOD 6 partners
For Time :
2 partners (A et B) synchro
- 21 Thrusters 43-29kg
- 21 Pull-Ups
- 21 HSPUs Kipping
Puis Synchro à 6 : 12 Burpees over Line
2 partners (C et D) synchro
- 15 Thrusters 52-36kg
- 15 CtB
- 15 HSPUs Kipping Déficit
Puis Synchro à 6 : 12 Burpees over Line
2 partners (E et F) synchro
- 9 Thrusters 61-43kg
- 9 Bar MU
- 9 HSPUs Strict
Puis Synchro à 6 : 12 Burpees over Line
... -
Semaine 17
Haltero : Clean & Jerk
Lundi
Affiliate Battle A + B
0 - 6'
AMRAP FOR REPS.
- 36 BOX JUMP OVER
- 36 TOES TO BAR
- 24 HIGH BOX JUMP OVER
- 24 CHEST TO BAR
- 12 BOX JUMP OVER
- 12 BAR MUSCLE UPS
6' - 9'
- REST
PART B
9' - 12'
- 6 RM CLEAN AND JERK
SAME WEIGHT - T&G ALLOWED BUT NOT NECESSARY
Mardi
FOR TIME.
- 50 WALL BALL SHOTS @9/6KG
- 50/40 CAL ROW
- 50 BURPEES OVER ROW
- 50/40 CAL Bike Erg
- 50 WALL BALL SHOTS @9/6KG
Mercredi
Amrap 14’
- 20 DB Snatch
- 40 DU
- 20 DB Clean&Jerk
- 40 DU
StrongFit
- Suitcase carry 400m
- Oblique Opener
Amrap 5’
- SB Hold 10’
- SB Walk 15m
- My Name is : Shoulder Press
- Roxanne : Gobelet Squat
Jeudi
5 rounds for Time
- 12 DL @90/65 kg
- 8 Pull Up Strict
- 4 HSPU Strict
Vendredi
Loredo
6 Rounds For Time
- 24 Air Squats
- 24 Push-Ups
- 24 Walking Lunges
- 400 meter Run
Samedi
5 x 3’ ON / 2’’ OFF
1 - Max cal Ski Erg - Partner Handstand Hold
2 - Max GHD Sit-Ups - Partner Plank Hold
3 - Max Distance Bike Erg - Partner Wall Sit
4 - Max distance SB Carry - Partner double KB OH Hold
5 - Max Wall Ball - Partner DeadHang
... -
Semaine 16
Mardi
For Time
- 30 cal BE / Row
- 60 Toes to Bar
- 120 WBs
- 30 cals row / BE
Mercredi
5 Rounds For Time
- 1 Deadlift @85%
- 2 strict MU
- 400m Run
StrongFit :
- Farmer Carry 200m
- Pec Hold 200m
TYQ 3 Rounds :
- SB Thruster
- 5 5 5 Push Up
TYQ : Sled Pull
Jeudi
Amrap 14’
- 24 Push Up
- 24 Gobelet Lunges
- 24 KB Swing
Vendredi
Front Squat
4 x 8 @65 - 70%
3 Rounds For Time DB DT
- 12 DL
- 9 Hang Clean
- 6 Stoh
Samedi
AMRAP 15’
16 PUs Synchro
12 Shuttle Run (6 Shuttle Run Partner A puis 6 Shuttle Run Partner B)
8 Wall Walk
Version solo : 15 PUs - 10 Shuttle Run - 5 Wall Walk
... -
Semaine 15
Haltéro : Power Clean
Lundi
AMRAP 14'
- 50 Calorie row
- 40 Toes to bar
- 30 Wall Balls
- 20 Power Cleans 50/35 kg
- 10 Ring Muscle Ups
Mardi
For Load 15
- 5 burpees OB Lat
- 10 Sit Up
- Complex For Load
- 1 Power Snatch
- 1 Hang Power Snatch
- 1 OHS
- 1 Squat Snatch
Départ Barre à vide + 5/10kg Max par Round
Mercredi
Emom 10’
Back Squat 1 rep @80%
Bench Press
- 5 @ 75%
- 3 @ 80%
- 1 @ 85%
- Max Reps 75%
StrongFit :
- S/B Carry 400m
- Shoulder Opener
Emom 7 min
- S/Ball Throw 5 reps
- High Box Jump 5 reps
TYQ X3
- SB Squat
- Sled Pull
Jeudi
Emom 15’
- 15/12 Cal Bike Erg
- 12 DB Push Press
- 40 DU
Vendredi
”Helen” 3 rounds For Time
- 400 Run
- 21 KB Swing 24 / 16kg
- 12 Pull Up
Samedi
Buy In : 80-60 cal ABs
30 - 25 - 20 - 15 HSPU Kipping
4 Clean après chaque tour de HSPUs - 90-65kg
... -
Semaine 14
Lundi
Emom ALAP
- Min 1-5: 5 Thrusters @ 30/20kg
- Min 6-10: 5 Thrusters @ 40/30kg
- Min 11-15: 5 Thrusters @ 50/35kg
- Min 16-20: 5 Thrusters @ 60/40kg
Mardi
AMRAP 8’
- 3 MUs Bar
- 6 HSPUs Strict
- 18 DUs
4 rounds
- 12 DB Bent Over Row
- 12 DB Floor Press
- 1’ Rest
Mercredi
E5MOM x4
- 21 T2B
- 15 FS 45-30kg
- 9 Clean
Jeudi
Amrap 12’
- 10 Deadlift 80 / 60kg
- 15 Cal Row
- 10 Bobar
Vendredi
Squat Snatch
- Every 30” x 8
- 1 Reps @40%
- Every 45” x 8
- 1 Reps @50%
- Every 1’ x 10
- 1 Reps @60%
Strict dips
- 4*10 reps/ 1'30 R
- Lesté si besoin
Samedi
3 x 4’ ON / 2’ OFF
1 - 40 WB + 40 DB Snatch ⇒ max CtB in remaining Time
2 - 40 CtB + 40 WB ⇒ max DB Snatch in remaining Time
3 - 40 DB Snatch + 40 CtB ⇒ max WB in remaining Time
... -
Semaine 13
Lundi
For time:
- 50 dumbbell walking lunges
- 30 handstand push-ups
- 40 front-rack walking lunges
- 20 deficit handstand push-ups
- 30 overhead walking lunges
- 10 strict handstand push-ups
2 x 50-lb dumbbells for all lunges, 3.5-in deficit
Time cap: 15 minutes
Mardi
3 rounds for time
- 30 alternating single-leg squats
- 30 sit-ups / Elite GHD
- 10 muscle-ups
Time cap: 15 minutes
Mercredi
For time
- 8 wall-ball shots
- 4 shuttle runs
- 3 Pull Up Strict
- 16 wall-ball shots
- 8 shuttle runs
- 6 Pull Up Strict
- 24 wall-ball shots
- 12 shuttle runs
- 9 Pull Up Strict
- 32 wall-ball shots
- 16 shuttle runs
- 12 Pull Up Strict
- 24 wall-ball shots
- 12 shuttle runs
- 9 Pull Up Strict
- 16 wall-ball shots
- 8 shuttle runs
- 6 Pull Up Strict
- 8 wall-ball shots
- 4 shuttle runs
- 3 Pull Up Strict
20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run
Time cap: 25 minutes
Jeudi
For time
- 30-cal. row
- 20 burpee box jump-overs
- 10 snatches
Time cap: 7 minutes
Vendredi
The Other Total
- 1 clean
- 1 bench press
- 1 overhead squat
Time cap: 30 minutes
... -
Semaine 12
Lundi
CrossFit total
- 1 Rm Back Squat
- 1 Rm Press
- 1 Rm Deadlift
Mardi
Skill : Mu Bar / CTB
Emom 10’
- 5 - 10 Mu Bar
- 40 Air Squat
Mercredi
For Time 5 Rounds
- 40 Du
- 5 Clean @70/50 kg
- 10 Hspu Strict
Jeudi
Amrap 14’
- 20 Wall Ball
- 15 Burpees
- 10 Box Jump Over
Vendredi
2 Rounds For Reps
3’ Amrap
- 500/400m Row
- Max Ring Dips
- 1’ Rest
3’ Amrap
- 1000/800m BE
- Max Hang Snatch 45/30 kg
- 1’ Rest
Samedi
For time
30-20-10
- DBs Push Press synchro - 2 DBs
- DBs Deadlift synchro - 2 DBs
- Burpees Box jump over (à partager)
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Semaine 11
Lundi
4 x 3’ ON/1’ Rest
- Row 750m
- Bike Erg 1500m
- Run 500m
- Assault bike 1500m
Mardi
4 rounds for time
- 50 Du
- 20 Wall Ball
- 10 DL 100/70 kg
Mercredi
4 rounds For Reps
- 5 Bench Press @77%
- Max Strict Pull
- 2-3’ Rest
Jeudi
Amrap 12’
- 10 DB Clean & jerk
- 10 TTB
- 10 Push Up
Vendredi
2 x Amrap 6’ Rest 2’
- 8 Power Snatch 45/30 kg
- 5 Mu Ring
2’ Rest
- 8 Squat Clean 60/45kg
- 5 HSPU Strict
Samedi
Format : 30’’ ON Partner A puis 30’’ ON Partner B
- 100 DB Snatch
- 80 DBs Squat
- 60 DBs Box Step Over
- 40 DBs Devil Press
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Semaine 10
Haltero Clean & Jerk
lundi
4 rounds For Time
- 500m Run
- 15 Ring Dips
- 20 Kb Swing US 24/16 kg
Mardi
For Time
- 21 - 15 - 9
- Power Clean @ 43 - 61 - 83 kg / 30 - 43 - 61 kg
- 9 - 15 - 21
- Strict - Strict - Kipping HSPU
Mercredi
Amrap 12’
- 12 Chest to Bar
- 9 Lat Bobar
- 6 Squat Snatch 50 - 35 kg
Jeudi
For Time
- Buy In 100 Du
- 4 Rounds
- 20 Goblet Lunges
- 20 Sit Ups
- 20 Slam Ball OS
- Buy Out 100 Du
Vendredi
Open 22.3
Samedi
Open 22.3 compétiteurs
... -
Semaine 9
Lundi
2 x 6’ Amrap
- 15/12 Cal Row/AB/bike
- 14 strict Press 20/15kg / 14 Push Press @40 /30
Mardi
Amrap 16
- 200m Run
- 15 HSPU
Mercredi
For Time
20 - 15 - 10 - 5
- Thruster @30 /20 kg
40 - 30 - 20 - 10
- DU
Jeudi
Amrap 25’
- Max Temps L-Sit Ring
- 20 DB DL
- 20 Ring Row
- 50 Air Squat
- Ergo 300/600m
Vendredi
Open 22.2
Samedi
Open 22.2 Compétiteur
... -
Semaine 8
Lundi
Emom 16’
- 3 Front Squat @75% du 1RM
- 5-8 Back Squat @ 75% du 1RM Front Squat
- 10 Box jump over
- Rest
Mardi
21.1 Open
1 - 3 - 6 - 9 - 15 - 21
- Wall Walk
10 - 30 - 60 - 90 - 150 - 210
- DU
Mercredi
Amrap 10’
- 10 Power Snatch @43/30 kg
- 10 Bar Facing Burpees
3’ Rest
For Load 5’
- 1 Hang Power Snatch
- 1 OHS
- 1 Squat Snatch
Jeudi
Amrap 16
- 16 Kb Swing US
- 16 Goblet Lunges
- 16 Push Up
- 32 Sit Up
Vendredi
Open 22.1
Samedi
OPEN compétiteur !
... -
Semaine 7
Haltero : Squat Clean
Lundi
Emom 18’
- 12 Bench Press
- 20 Ring Row
- Rest
Mardi
For TIme
21 - 15 - 9
- Cluster @43/30 kg
- TTB
Mercredi
Amrap 35
- 80m SandBag Carry
- 400m Row / Ski / Air Runner
- 80m OH Walk KB
- 800m Bike Erg / AB
- 100 Du
Jeudi
Amrap 12’
- 10 Wall Ball
- 10 KB Swing Russe
Finisher : Bring Sally up Planche
Vendredi
For Time 5 Rounds
“Barbara”
- 20 Pull Up
- 30 Push Up
- 40 SIt Up
- 50 Air Squat
- 3’ Rest
Samedi
For Time
60 Bear Complex 45-30kg - Partner Deadhang
Each Break : 200m Run à 2
...
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