CrossFit Villeurbanne — RSLNT as F*ck

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  1. 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’

    ...

  2. 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

    ...

  3. 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)

    ...

  4. 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’
    ...

  5. 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%

    ...

  6. 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
    ...

  7. 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

    ...

  8. 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

    ...

  9. 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

    ...

  10. 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

    ...

  11. 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

    ...

  12. 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
    ...

  13. 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
    ...

  14. 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

    ...

  15. 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

    ...

  16. 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

    ...

  17. 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

    ...

  18. 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

    ...

  19. 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

    ...

  20. 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)
    ...

  21. 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
    ...

  22. 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

    ...

  23. 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

    ...

  24. Semaine 8

    Lundi

    Emom 16’

    1. 3 Front Squat @75% du 1RM
    2. 5-8 Back Squat @ 75% du 1RM Front Squat
    3. 10 Box jump over
    4. 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 !

    ...

  25. 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

    ...