4 Rounds

• 20/16 cal Bike erg / AB
• 10 devil press Single DB
• 20 Toes to Bar
• 2' rest

For TIme

• 10 - 9 - ..... 1 / 20 - 18 ... 2
• Squat Clean @ 50 /35 kg
• Bobar

Amrap 12'

• 3 - 6 - 9 - 12 ...
• Power Snatch @45/30 kg
• Hspu Strict

E4MOM

• 15 / 12 Cal Bike Erg
• 12 Burpees to Target
• 12 TTB

Amrap 14'

• 20 DL @70/55kg
• 20 Box Jump Over
• 50 Du

For Time

• 20 Clean @40/30
• 500m Run
• 20 Front Squat @40/30
• 500m Run
• 20 Clean @40/30
• 500m Run

Warm Up Amrap 5'

• 10 Squat Jump
• 10 Goodmorning
• 20 Du

12 days of christmas For Time

• 1 Hollow ROCK 2 DU
• 2 DB Cluster
• 3 HSPU
• 4 PISTOL
• 5 BURPEES
• 6 SIT UP
• 7 PUSH UP
• 8 ROWING
• 9 AIR SQUAT
• 10 DB SNATCH
• 11 SQUAT 2 JUMPING LUNGES
• 12 Devil press

Amrap 7'

• 3 - 6 - 9 ...
• Push Press DB / KB / Sac A dos
• Squat DB / KB / Sac A dos

For Time

• 100 Ring Row / Row
• Every Break 6 Hollow Rock

For Reps

• 3 rounds de :
• 100 DU
• 20 DB Snatch
• 15 Burpees

Puis dans le temps restant :

• Max DB Clean&Jerk

Amrap 15'

• 5 Push Up
• 10 Sit Up
• 15 Air Squats

For Quality

• 100 Band Pull aprt
• 100 Lat Pull Down
• 100 single arm Row each

For Time

• 50 OH DB/KB Lunges
• 50 Gobelet Squat
• 50 HSPU Strict
• 50 Shoulder Tap

Time Cap 10'

For Time

• 20 - 18 - 16 ... 2
• Kb Swing
• 10 - 9 - 8 - 7 ... 1
• Down Up

Amrap 8'

• 21 KB Swing
• 15 Push Up
• 9 Strict Press

3 Rounds For time

• 25 DU
• 25 Shoulder Tap
• 25 SU
• 25 V-sit Alt

For Time

21 - 15 - 9

• Thruster DB / KB
• Row avec elastique / DB / Tirage anneau etc...

2' Rest

9 - 15 - 21

• Thruster DB / KB
• Row

N'oubliez pas de poster vos commentaires sous la video sur youtube ;)

For Time

• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

3 Rounds

• 3' Run moderate
• 1' Off marche
• 2' Run fast
• 1' Off Marche
• 1' Run sprint
• 1' Off

For Time

• 150 burpees
• 300 Air Squats
• 150 Push Up

For Time

Buy in : 100 banded Row

• 50 - 40 - 30 - 20 - 10
• DU
• Sit Ups

Buy Out : 100 Band Pull Apart

Macho Man Amrap 12'

• 1-Clean
• 1-Squat w/KB DB
• 1-Jerk
• Puis
• 2 Clean
• 2 Squat
• 2 Jerk
• 3
• 3
• 3
• ....

Wod de qualification pour les Rumble in the Jungle Online edition ! Pensez à rentrer vos scores avant samedi !

For Time

• 10 Hang Snatch DB / KB
• 15 Burpees over DB / KB
• 20 Hang Snatch
• 15 Burpees Over DB
• 30 Hang Snatch
• 15 Burpees Over DB
• 40 Hang Snatch
• 15 Burpess Over DB
• 50 Hang snatch
• 15 Burpees Over DB

For time

• 50 HSPU Strict
• 100 Hand Release push up
• 200 Squat Jump
• A répartir comme vous voulez !

Run 6 Rounds

• 2' On Run
• 2' Off Marche

StrongFit

• "My Name Is" Eminem
• Shoulder Press
• Moby "Flower"
• Push Up ( Bring Sally up )
• "Lovely Day" Bill Withers
• Shoulder Opener

Tabata x 4

• Tabata Rowing
• 2' Rest
• Tabata Squats
• 2' Rest
• Tabata Biceps Curl
• 2' Rest
• Tabata Lunges Avant
• avec DB ou Elastique ou KB

For Time

• 100 Snuster = DB Snatch + Thruster
• 30" ON 30" OFF

2 Rounds For Time

• 3' Handstand Hold
• 2' Hollow Hold
• 1' L-Sit Hold
• CHQ Break = 5 Hollow Rock 2 Down UP

For Time

• 100 DU
• 90 Air Squat
• 80 Push Up
• 70 Air Lunges
• 60 Gobelet Squat w/ Kb - DB
• 50 Burpees
• 40 Gobelet Lunges
• 30 HSPU Strict
• 20 Pistol
• 100 DU

Amrap 3' X 3

• 4 HSPU Strict
• 8 Snatch DB / KB
• 12 Lunges

EMOM 30'

• 4 TGU
• 30" Hollow Hold
• 12 KB/DB Clean & Jerk
• Superman Hold 30"
• 8 WindMill
• 20-30" Hand Stand Hold Libre

3 Rounds For Time

• 20 Swing américain
• 20 Burpees
• 30 Air Squats
• 5' - 7' Rest

EMOM 16'

• 20 Band pull apart
• 20 Biceps Curl
• 20 Triceps Extension
• 20 Shoulder Press
• Avec un élastique ou DB / KB

E7MOM x 3

21 - 15 - 9

• Gobelet squat
• Jumping Lunges

For Time

• 100 Burpees
• Every 90"
• 6 Thruster KB / DB

Warm Up

• 8 Squat Jump
• 16 Moutain Climber
• 8 Hindu Push Up

Mobitily

• Flow
• Shoulder

Amrap 30' Flow

• 30 Banded Hip Thrust
• 30" Plank Hold
• 30 KB / DB Swing Russe
• 30 Biceps Curl Banded
• 30 Step Up
• 30 - 20" HandStand Hold

Warm Up 2 rounds

• 10 Cossack Squats
• 10 Sit ups
• 10 / 10 Lunges

Mobility

• Shoulder
• Poignet

Max Reps

• Max Reps HSPU Strict
• 30 DU
• Max Reps - 3 HSPU
• 30 DU
• Max Reps - 3 HSPU
• ...

Amrap 12'

• 10 Ring Row / Row
• 12 OH Lunges W/DB /KB

Warm Up

• 5 Hollow Rock 2 Down Up
• 10 Cossack Squat
• 15 Band Pull Apart

Mobility

• Flow
• Squat Clinic

For Time

• 35 Air Squats
• 25 Sit Up
• 15 Push Ups

Warm Up 4 x 8

• Tiger Push Up
• Hollow Rock
• Lunges

Mobility

• Sofa Stretch
• X- Stretch

For Time

• 100 Hand DB/KB Cluster / Thruster W/ sac a dos
• Emom 6 curl

Warm Up 4 rounds

• 10/10 Single Leg RDL
• Shoulder Press 10
• Squat jump 10

5 Rounds

• 2' Max DU / SU
• 1' Max HSPU / Pike Push Up
• 1' rest

Warm Up 3 rounds

• Hand Stand Hold 20"
• 20 Su
• Hollow Rock 8

Mobility

• Shoulder
• Poignet
• Cou

Emom 20'

• Strict Press
• Pendlay Row
• Lateral Raise
• Rest

Warm Up 1 round

• Shoulder Opener
• Jumping Jack X 30
• Hindu Push Up x 15

Mobility

• Flow
• Shoulder

5 x 2' On 2' Off

• 20 DB/KB Snatch
• Max burpees dans le temps restant

Warm Up 3 x 10

• RDL (KB / Elastique)
• Down Up
• Ext Lomb

Mobilité

• Shoulder
• Cheville

6 rounds for time

• 15 Gobelet Squat
• 15 Push Up
• 15 Sit Up

Warm Up 5'

• 30" Plank Hold
• 10 Cossack Squat
• 20 Tiger Push up

Mobilité

• Squat Clinic
• Poignet

I Go You GO Amrap 13'

• 10 Push Up
• 3 Clean @80/60 kg

Amrap 9'

• 3 thruster w/DB
• 3 Devil Press Single Arm
• + 3 Reps Chaque Rounds

Amrap 16'

• 3 Thruster w/DB
• 3 Mu Ring / CTB / Pull UP
• 6 thruster
• 6 Mu Ring
• ....

Complex For Load 12'

• Power Snatch
• Hang Squat

Every 30" x 10

• Power Snatch @70%
• Hang Snatch

Emom 12'

• 12 - 16 Floor Press w/DB
• 10 - 14 D/B Pendlay Row
• 30" Hollow Hold

Death By Front Squat

• 4 Bobar Lat
• Front Squat @45 / 30 + 1 rep la Minute

2 x Amrap 6'

• Bike Erg 12 cal
• DB Snatch 14 rep @ 22.5 / 15kg
• 4' Rest
• Row 12 Cal
• DB Split C&Jerk 14 Rep  

For Load

• Strict Press 1 RM
• Squat Clean 1 RM
• Deadlift 1RM

Amrap 10'

• 1-Pull Strict
• 1-HSPU Strict
• + 1 Reps CHQ Rounds

10 Rounds For Time

• 8 Power Snatch @35 / 25 kg
• 15 Du

Amrap

• 12 Burpees BJO
• 16 KB Snatch @20/16 kg

Emom As Long As Possible

• 3 Power Clean
• 3 Front Squat
• 3 Jerk

RX : 84 / 61 kg

Rentrez vos scores dans les commentaires en bas de la page ;)

• 150 Squat Jump 2 Lunges Alt.

Death by Push Up

20 Rounds For Time

• 6 Toes 2 Ring
• 4 Mu Ring
• 2 Snatch @50/35kg

3' ON/ 1' OFF X 4 sets

• 20 DB Snatch
• 14 DB Overhead Reverse Lunges
• Max Double-unders dans le temps restant

For Time

30 - 20 - 10

• deadlift @ 80 / 60kg
• Box Jump

Rest : 3'

15 - 10 - 5

• deadlift @ 120 / 90kg
• Box jump 24 / 30

For Time

10 - 8 - 6 - 4 - 2

• Mu Bar

20 - 16 - 12 - 8 - 4

• Clean&jerk DB @22,5 / 15kg

Amrap 12

• 5 Squat Clean @60 / 40kg
• 10 Wall Ball
• 15 Push Up

KB Marathon 4 Rounds For Time

• 10 Single hand Russian Swings
• 10 Push Jerk
• 10 OH Lunges sur place
• 10 Clean

1. Rounds Mains gauche / 1Rounds Main Droite

For Time

Buy In 30 Push Up

10 - 9 - 8 ..... 2 - 1

• Devil Press 1 DB
• Ring Dips

Buy Out 30 Burpees

E2MOM x 7

• 8 TTB
• 12 Dbl KB Front Squat

Amrap 12'

• 3 rounds of
• 3 Pull up Strict
• 3 Power Snatch @50/30  
• 3 Rounds of
• 6 Pull Up Strict
• 6 Power Snatch
• 3 Rounds of
• 9 pull up strict
• 9 Power Snatch
• ....

For time

- buy in 100 du

• 21 - 15 - 9
• hang power clean @70/50
• hspu strict
• buy out 100 du

5 rounds For Time

• 500m Run
• 15 OHS @84 / 57
• 15 Bar facing burpees

Amrap 12

• 15 Cal A/B - Bike Erg
• 15 Toes To bar
• 15 Ring Push Up

Damn Diane

3 rounds For Time

• 15 DL @143 / 93
• 15 Def HSPU Strict 9cm / 5cm

For Load

• 1RM Front Squat

For Time

• 1000m Row

Friendly Fran

21 - 21 - 21

• Thruster @52 / 39 kg
• Chest to bar

For Time

• 100 DU
• 80 DL @80/60
• 60 HSPU
• 80 DU
• 60 DL
• 40 HSPU
• 60 DU
• 40 DL
• 20 HSPU

For Time

• 15 - 12 - 9 - 6 - 3
• Muscle Up
• Squat Snatch @50 / 35

Amrap 14'

• 30 Lunges W/ SB
• 20 S/B Over Shoulder
• 10 S/B Press

For Time

• 30 Squat Clean @43/29kg
• 30 Pull Up
• 800m Run

For Load

• 3 RM Jerk

Emom 6'

• 8 TTB
• 3 Jerk @70-75% 3 RM

For Time

• 21 - 15 - 9
• Cal Row
• Burpees Over the Rower

5' Rest

• 21 - 15 - 9
• Cal AB
• DB Snatch @22.5 / 15

Amrap 20'

• 400m Run
• Max Reps Pull Up UNBK

6 Rounds For Time

• 18 KB Deadlift
• 15 Push Up
• 12 Gobelet Squat

Team for Time & Load

• 120 Cal Row
• 30 Clean & Jerk @80/50
• 120 cal Row
• 20 C&J
• 120 Cal Row
• 10 C&J

Remaining Time Max Load 1 RM Clean & Jerk

AmRap 14'

• 3 Squat Snatch @60/40
• 6 Ring Dips
• 9 Wall Ball

3 Rounds For Time

• 40 DU
• 25 TTB
• 20 HSPU Strict

Amrap 15' en Team

• A - 300m Row
• B - Max Complex Macho man
• (3 clean / 3 Front Squat / 3 Jerk)

For Time

• 21 -15 - 9
• DL @ 100 - 70 / 120 - 85 / 140 - 100 kg
• Hspu Kipping / Strict / Def  

For Time

• 20 DU
• 20 Dumbell Snatch
• 10 m Handstand Walk
  ...
• 40/20/10
• 60/20/10
• 80/20/10
• ️ 100/20/10

4 Round for Time

• 20 / 16 Cal Bike Erg / AB
• 15 KB Front Rack Squat x2
• 10 Chest to bar

For Time

• 21 - 18 -15 .... 6 - 3
• Snatch @35/25
• Bobar

For Load

• 3 Mu Bar
• 6 TTB
• 3 Thruster UNBK depart 45 / 25 kg
• + 5 KG Par Round

Amrap 15'

• Dumbbell DT @22.5/15
• 10 Burpees Synchro

For Time

• Power Clean @61/43kg
• Ring Dips

For Time

• 10-9-8....1
• Strict Pull up
• DL @100/70
• 200m Run

For Load

1. RM Clean & Jerk

Amrap 30

• 15 Swing Russe
• 20 Sit Up
• 30 Lunges
• 20 Cal A/B / Bike erg
• 15 Hand Stand Walk

For time 21-15-9

• Toes To Bar
• Wall Ball
• 3' rest
• Chest To Bar
• Devil Press @22.5/15kg

For Time

• 2km Bike Erg
• Partner Bar hang
• 75 DL @80/55
• Partner DL Hold
• 50 HSPU
• Partner Hand Stand Hold

For Load

• 1.RM  Snatch

E2MOM x 4 @65/75%

• 1-Snatch
• 2-Hang Snatch
• 3-OHS

For Time

• 100 Du
• 75 Sit Up
• 50 Box Jump Over
• 26 KB Hang Clean&Jerk

For Time

"Barbell Mile"

• 25 back squats @20/15
• 25 front squats
• 25 OH squats
• 400-meter run
• 25 strict press
• 25 push press
• 25 push jerks
• 400-meter run
• 50 hang squat cleans
• 400-meter run
• 50 hang power snatch
• 400-meter run

**6 rounds 45" on / 15" Off*

• Bike Erg
• Row
• A/B
• Ski Erg
• Assault Air runner

Amrap 6'

• 5 KB DL
• 10m.  Farmer Walk
• UNBK

For Time 10 rounds 1' On / 30" Off

• 40 Pull-up
• 10 Shoulders To OverHead @40/30
• 30 HSPU
• 20 Power Clean @50/35
• 20 Burpees over Bar
• 30 Squat Clean @60/40
• 10 Muscle-up Bar
• 40 DeadLift @70/50

4 rounds 2'on / 2' off

• 12/10 Cal AB
• Max Front Squat @40/25kg

Warm Up x 3

• 10m Lunges
• 10x Hip Thrust
• 10 Squat jump

Mobility

• Squat clinic
• Front rack Shoulder

5 Round For Time

• 15 Thruster @20/15
• 10 Bobar

Warm Up

• 3' Row
• 3' Bike erg
• 3' A/B

Mobility

• Squat Clinic
• Sofa Stretch
• Shoulder

For Time 18 - 14 - 10

• Snatch @50/35
• Ring Dips

Warm Up 3 Rounds

• PVC OHS / PT en bas / PRESS x5
• Ring Hold 20"
• Down Up x 8

Mobility

• Squat Clinic
• Shoulder

Amrap 20"

• 5 HSPU
• 10 Pistol
• 15 Pull up

Warm Up 3 rounds

• Box Step Up Alt x10
• Push Up x 10
• Pull Up strict x 5

Mobility

• Squat Clinic
• Shoulder
• Poignet
• Cou

For Load

• 1600M Run
• Clean Ladder
• Deadlift Ladder

Warm Up 3 x  

• 20 Cal BE / AB
• Squat Jump 10
• KB DL  10

mobility

• Squat Clinic
• Front Rack Shoulder
• Cheville

AMRAP in 8 minutes

• 3 Handstand Push-Ups
• 3 Cleans (185/125 lb)
• 6 Handstand Push-Ups
• 3 Cleans (185/125 lb)
• 9 Handstand Push-Ups
• 3 Cleans (185/125 lb)
• 12 Handstand Push-Ups
• 6 Cleans (185/125 lb)
• 15 Handstand Push-Ups
• 6 Cleans (185/125 lb)
• 18 Handstand Push-Ups
• 6 Cleans (185/125 lb)
• 21 Handstand Push-Ups
• 9 Cleans (185/125 lb)
• Etc., following same pattern until time is up

Warm Up 3 rounds

• HandStand Hold 20"
• Kb Swing Russe
• 12 cal Row / AB

mobility

• Front Rack
• Shoulder
• Poignet
• Cou

For Time

• 1000m Run
• 80 SU
• 60 Ring Row
• 40 Down Up
• 20 Pull Up

Warm Up 3x

• Shuttle Run 100m
• Push Up 10
• Sit up 10

Mobility

• Shoulder
• Flow

For Load

• 3RM Deadlift

For Time

• 2' L-sit
• Each brake 10 KB Swing @24/16

Warm Up Tabata

• Inverted KB DL
• Hollow Rock
• Back Ext
• Hip Ext

Mobility

• Oblique Opener
• X-Stretch

Amrap 20'

• 5 strict CTB
• 10 Ring Push Up
• 15 Box Jumps

Warm Up

• 500m Run
• 10 Ring Row
• 8 Down Up
• 20 SU

Mobility

• Sofa Stretch
• Shoulder
• Cheville

For Time

• 150 Barbell Thruster

Warm Up 4 x 8

• Med Ball Squat Clean
• Med Ball Press
• Cossack Squat
• Broad Jump

Mobility

• Squat Clinic
• Shoulder
• Poignet

For Time 2 Rounds

• 50 TTB Synchro
• 50 DB Snatch Synchro
• 50 DB Push Jerk

Warm Up 3 rounds

• KB Swing Russe 15
• Leg Raise 10
• burpees 5

mobility

• Flow
• Shoulder

Complex For Load

• 1 power Clean
• 2 Hang Power Clean

For Time

15-12-9 UNBK

• Power Clean @50%

Warm Up

• Barbell Yoga

mobility

• Sofa Stretch
• Shoulder + ( Front rack)
• Poignet

For Time 2 Rounds

• 500 cal Row / 1000m bike
• 50 DU
• 40 WB

Warm Up

• 500m Run
• Squat Jump
• Hollow Rock
• Banded Good morning

mobility

• X-Stretch
• Shoulder

BenchMark Barbara

5 rounds For Time

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats
• 3 minutes Rest

Warm Up 2 rounds

• 10/8 Cal AB
• 8 Down Up
• 10/8 Cal Row
• 8 Lunges Each leg

Mobility

• Sofa Stretch
• Shoulder

Tabata 10'

• Bobar Facing
• 10" Rest
• 2 Snatch @80% 1 rm
• 10" Rest
• HSPU Strict
• 10" Rest
• 2 OHS

Warm Up

• PVC OHS
• PVS Lunges PT
• Push Up
• Ring Row

Mobility

• Squat Clinic
• Shoulder

5 Rounds For Time

• 12 DL @60/40
• 9 Hang Clean
• 6 Thurster

Warm Up 3 x 12

• Barbell DL
• Barbell Press
• Barbell good Morning

Mobility

• Squat Clinic
• Shoulder

For Time

• 30 PUs synchro
• 30 shoulder press 25/40
• 30 cals bike erg / AB (each)
• 20 CTB synchro
• 20 push press (40/60)
• 20 cals each
• 10 MUs bar synchro
• 10 jerk 55/80
• 10 cals each
  

Warm Up

• 500m Run
• Puis 2 Rounds
• Banded Press x 15
• Banded Row x 15
• Squat Jump x 10
• Hand Stand Hold 30"

Mobility

• Shoulder
• X-Stretch

For Load

• Back Squat 3 x 3 RM

For Time

• 100 Wall Ball
• Every Minute : 5 TTB

Warm Up 3 Rounds

• Squat Jump 10
• Push Up 10
• Cossack Squat 10
• Leg Raise 10

Mobility

• Squat Clinic
• Cheville
• Shoulder

Amrap 14'

• 20 Ring Row
• 40m Farmer Carry
• 20 KB Swing

Warm Up

• 50 Band Pull apart
• 50 Triceps Ext
• 50 Biceps Curl
• 50 Band Good Morning

Mobility

• Sofa Stretch
• Shoulder

For Time

• 1000m Run
• 500M Row
• 100m Lunges W/ DB @22.5/15
• 1000m Bike Erg
• 1000m Run

Warm Up 3 rounds

• 5 Shuttle Jog 10m Slow / Normal / Fast
• 8 Burpees
• 12 DU

mobility

• Hips
• Cheville
• Ischios

For time

15 - 12 - 9

• Clean & Jerk @60/40
• Pull Up

3' Rest

15- 12 -9

• Snatch @60/40
• Ring Dips

Warm Up

• Ring Row
• Push Up
• Air Squat
• DB Press

Mobility

• Shoulder
• Poignet

5 Rounds For Time

• 8 DL @120/90kg
• 16 HSPU
• 32 DU

Warm Up 3x

• Kb Deadlift Inverted x10
• Hollow Rock x10
• Back Extention x10
• Banded Shoulder Press x10
• SU x20

Mobility

• Oblique Opener
• Shoulder
• Poignet
• Cou

Team WOD For Time

• 100 Wall Ball
• 80 Sit Up w/Partner
• 60 Push Up
• 40 Toes To Bar
• 20 Power Clean
• 10 Push Jerk

Ladder 14'

1-2-3-4 ....

• Ring Mu
• Ring Dips
• Devil Press 2x DB
• Strict HSPU Def
• DB Squat 2x DB

Warm Up 4 rounds

• 6 Wall Ball
• 8 Push Up
• 10 Sit Up

mobility

• Squat Clinic
• Shoulder
• Poignet

3 rounds For Time

• 400m Run
• 30 DB Snatch @22.5 / 15kg
• 15 Chest To Bar

Warm Up

• 500m Run
• 3 Rounds of :
• Ring Row x10
• Hollow Rock x 10
• KB Deadlift x10

Mobility

• Sofa Stretch
• Shoulder

For Time

• 100 Double-unders
• 10 Snatch @40/25kg
• 80 Double-unders
• 8 Snatch @50/35kg
• 60 Double-unders
• 6 Snatch @60/45kg
• 40 Double-unders
• 4 Snatch @70/50kg
• 20 Double-unders
• 2 Snatch @80/55kg

Warm-up

3 Rounds

• 20 Single-under
• 10 Lunges PVC PT
• 10 PVC OHS

Mobility

• Squat Clinic
• Shoulder

WOD

5 RM Front Squat

EMOM 10'

• Max reps Strict Pull-ups Unbroken
• Max reps Push-ups Unbroken

Warm-up

2 Rounds

• 20 Reverse Lunges
• 20-30'' Ring Row Hold
• 10 Squat Jump
• 10 Push-ups

Mobility

• Squat Clinic
• Front Rack

4 Rounds

• 8 Burpees
• 12/10 Cal Bike Erg
• 15 Double DB Squat

Warm-up

Morpion Relai

Mobility

• Sofa Stretch
• Squat Clinic

For Time

• 4 Bar Muscle-up
• 2 Power Clean @ 65/40kg
• 4 Bar Muscle-up
• 2 Power Clean @ 70/45kg
• 4 Bar Muscle-up
• 2 Power Clean @ 75/50kg
• 4 Bar Muscle-up
• 2 Power Clean @ 80/55kg
• 4 Bar Muscle-up
• 2 Power Clean @ 85/60kg
• 4 Bar Muscle-up
• 2 Power Clean @ 90/65kg
• 4 Bar Muscle-up
• 2 Power Clean @ 95/70kg
• 4 Bar Muscle-up
• 2 Power Clean @ 100/75kg

Warm-up

3 Rounds

• 10 Banded Lat Pulldown
• 10 Kip Swings
• 10 Medball Clean

Mobility

• Shoulder
• Front Rack

AMRAP 14'

• 15 Wall Balls
• 20 Dumbbells Hang Clean & Jerk
• 30 Double-unders

Warm-up

AMRAP 6'

• 10 Medball Clean
• 10 Medball Press
• 20 Single-unders

Mobility

• Squat Clinic
• Shoulder

Every 10' X3 sets

• 4000/3000m Bike Erg
• 2000/1500m Row
• 1600m Run

Warm-up

3' Row
3' Bike Erg

Mobility

• Squat Clinic
• Sofa Stretch

EMOM 16'

• 3 Deadlift (80-85%)
• 6-8 Heavy Russian KB Swings
• 5 High Box Jump
• Rest

Warm-up

3 Rounds:

• 10 KB DL
• 8 1/4 Squat Jump
• 10/10 Single Leg Hip Thrust

Mobility

• X Stretch
• Jefferson Curl

4 Rounds For Time

• 20 Burpees to Target
• 15 Toes to Bar
• 10 Strict HSPU

Warm-up

3 Rounds

• 6 Down-up
• 8 Push-ups
• 10 Hollow rocks
• 20-30'' Handstand Hold

Mobility

• Sofa Stretch
• Shoulder

Team WOD

AMRAP 14'

• Partner A: Max Rounds Bear Complex Unbroken @50/35kg
• Partner B: Max calories Assault Bike

Warm-up

• 3' Assault Bike/ Bike Erg
• Barbell Yoga

Mobility

• Squat Clinic
• Shoulder

AMRAP 30'

• 500m run
• 10 Strict Pull-ups
• 60m Sandbag Carry
• 20 Russian KB Swings

Warm-up

AMRAP 6'

• 10 ring row
• 20 Hip Thrust
• 2 A/R Run

Mobility

• Chevilles

Ladder 10' (2-4-6-8 ...)

• Push-ups
• Sit-ups
• Deadlift

Warm-up

4 Rounds

• 10 Banded triceps extension
• 10/10 Single Leg KB RDL
• 20'' hollow hold

Mobility

• Squat Clinic
• Flow

3 Rounds For Reps

• 1' Max Rope Climb
• 1' Max Double-unders
• 1' Max Double KB Snatch
• 1' Max cal Ski Erg
• 1' Max Double KB Reverse Lunge
• 1' Rest

Warm-up

2 Rounds:

• 20 Banded Lat Pulldown
• 20 Reverse Lunge
• 20m KB OH Carry
• 20 Double-unders

Mobility

• Squat Clinic
• Shoulder

AMRAP 12'

Buy-in: 6 Toes To Bar + 6 Burpees
Complex 1 Power Snatch + 1 Hang Snatch + 3 OHS

Départ Barre à vide.
Incrément Max 10/5kg

Warm-up

3 Rounds:

• 10 PVC OHS
• 8 Leg Raise
• 6 Down-up

Mobility

• Squat Clinic
• Shoulder

For Load

• 3RM Strict Press

EMOM 10'

• Max reps Supinated Barbell Row
• Even: Max reps Dumbbell Floor Press

Warm-up

200m Medball Carry

Tabata

• Ring row Hold
• DB Strict press
• Hollow hold
• Superman hold

Mobility

• Shoulder
• WYST

Team Wod 4 Rounds For Time

• 500m Run
• 20 S/B Over Shoulder
• 20 Burpees Synchro

EMOM TYQ

• 1-5 Muscle Up Ring + 2 Squat Snatch
• 1' Rest

Depart à 50% 1 Rm Snatch + 2,5 / 5 kg Chq Round

Warm Up

3 x 10

• PVC OHS x 10
• PVC Snatch Balance
• PVC Squat Snatch
• 20" Ring Hold

Mobility

• Squat Clinic
• Shoulder
• Poignet

5 Rounds for time

• 6 Deadlift @100/70kg
• 12 Wall Ball
• 24 Double Under

Warm Up

3 rounds

• Kb Deadlift x 10
• Squat Jump x 10
• Single Under x 20
• Down Up x 6

Mobility

• Squat Clinic
• X-Stretch
• Chevilles

For Load

• 1RM Clean and Jerk

For Time

• Grace @50% du 1rm

4 rounds de 5'

• 45" On / 15" Off
• Row Bike Erg
• Rest 1'

Warm Up

• 500m Run

• 30 Lat Pull down

• 30 Band Face Pull

• 30 Triceps Ext

• 30 Biceps Ext

Mobility

• Sofa Stretch
• Flow

4 Rounds For Time

• 8 Front Squat @80/55
• 16 Ring Dips
• 24 Pull Ups

For Time

21-15-9

• Deadlift @110-75/120-85/130-95
• Chest to bar

Warm Up

4 rounds de 6 Reps

• Air Squat
• Lunges
• Hollow Rock
• Back Ext

*Mobility

• Squat Clinic
• Shoulder

Amrap 14'

• 20 DB Snatch @22.5 / 15
• 20 Sit Ups
• 20 Lunges

*Warm Up

• Ours / Crabe
• Leg Raise x 10
• 20 x Band Pull Apart
• 20 x Row

*Mobility

• Shoulder
• X-Stretch
• Flow x 2

For Time & Reps

3 Rounds de 7'

• 800m Run
• Max Strict HSPU *

• HSPU strict/ HSPU Kip/Push Up Max 3 Séries à chq Rounds

*Warm Up

• Push Up x 10
• HandStand Hold 30"
• Plank Hold 30"
• 2 A/R Run

*Mobility

• sofa Stretch
• Cheville
• Shoulder

Open 18.2 / 18.2 A

For Time
1-2-3-4-5-6-7-8-9-10 Reps of:

• Dumbbell Squats (2 x 50/35 lb)
• Bar-Facing Burpees

18.2 A

• 1 rep max Clean

Time Cap: 12 minutes

*Warm Up

3x8

• Hollow Rock
• Down Up
• Squat Jump
• Lunges

*Mobility

• Squat CLinic
• Shoulder

20 Rounds For Time

• 15 DU
• 5 Bobar
• 1 Snatch @70/50 kg

Warm Up

• 1000m Run
• 3 x 5 Barbell Snatch Burgener

mobility

• Squat clinic
• Shoulder

For Time

9-7-5

• Front Squat @80/60kg
• Muscle Up Bar

Warm Up

2 rounds de 5 reps

• Barbell DeadLift
• BB hang Clean
• BB Front Squat
• BB Press
• BB Back Squat

Mobility

• Squat Clinic
• Shoulder

Every 12'

• 2000m Row
• 4000m Bike erg

*Warm Up

• 500m Run
• 20 Band Face Pull
• 20 Band Row
• 20 Air Squat

*Mobility

• Sofa Stretch
• X-Stretch

For Time

• Buy In 20 Strict Pull Up
• Puis 10 - 9 - 8 - 7 ... 1
• Toes To bar
• Ring Dips

*Warm Up 3x8

• Hollow Rock
• Push Up
• Ring row

*Mobility

• Shoulder
• Poignet

*Pre-Wod

• 50 Band Pull Apart
• 50 Lat Pul Down

For load

• 5rm Back Squat

*Warm Up 2 Rounds

• Squat Jump x 10
• Reverse Lunges x 10
• Cossack Squat x10

*mobility

• Squat clinic
• Cheville

For Time

• 20 Muscle up
• 40m Front Rack Lunges KB
• 60 Push Up
• 80 Russian Swing 24/16 kg
• 1000m Run

*Warm Up 4x5

• Ring Row
• Push Up
• Cosack Squat 5/5
• KB Deadlift

*Mobility

• Sofa Stetch
• Shoulder

For Load

1 Rm Snatch

For Time

Isabell 50% du 1 Rm

*Warm Up

• PVC Snatch Warm UP x 5
• Snatch Burgenner

*Mobility

• Squat Clinic
• Shoudler
• Poignet

E2MOM 10'

• 10 Thrusters 40/30
• 8 TH 50/35
• 6 TH 60/40
• 4 TH 70/50
• 2 Thrusters 80/65

Puis

Amrap 2' Wall Ball

*Warm up 2 x 10

• Squat Jump
• Barbell Goodmorning
• Barbell Press

*Mobility

• Squat Clinic
• Shoulder

Amrap 35'

• 500m Run
• 80m Suitcase carry KB
• 20 Kb Swing Russe
• 30" Handstand hold

*Warm Up 2 Rounds

• KB Deadlift Inverted X12
• Donkey Kick x6
• 2 AR Run Levée genoux / talon Fesse

*Mobility

• Cheville
• Poignets

Amrap 6'

• 5 DB Front Squat
• 10m OVH Walk W/DB single arm

Emom 10"

• 9-12 DB Bridge Bench Press
• Max Pull Up Strict Unbk

*Warm Up 3 rounds

• 12 Air Squat
• 12 Band Row
• 8 Down Up

*Mobility

• Squat Clinic
• Shoulder w/Band

5 rounds Max reps

• Power BW
• HSPU Strict

*Warm Up

• Barbel Yoga
• 2 Rounds 10 reps
• • Push Up
• • Hollow Rock

*mobility

• Shoulder
• Poignet
• Cou

4 rounds For Time

• 30 KB Swing Single Arm
• 30 Squat Jump 2 Jump Lunges
• 30 KG Push Press

*Warm Up 3x10

• reverse Lunges
• Air Squat
• Push Up

*Mobility

• Shoulder
• Squat Clinic

For Time

• 21 Snatch 40 / 25kg
• 42 Push Up
• 15 Snatch
• 30 Push Up
• 9 snatch
• 18 Push Up

*Warm Up

Skill Snatch PVC

3x5 Reps

• PVC OHS
• PVC PassThrough (en bas)
• PVC Snatch Press
• PVC Squat Snatch

*mobility

• Shoulder

AMRAP 12"

• 10 BB Row
• 10 Push Press
• 15 Back Squat

@40/25kg

*Warm up 2 rounds

• 20 Banded Row
• 15 Air Squat
• 10 Push Up

*Mobility

• Shoulder
• Squat clinic

For Time 4 rounds

• 24 Burpees box jump over
• 24 D/B Hang Split Clean & jerk

*Warm up 2 Rounds

• 10 Down Up
• 10 Squat Jump
• 20 Tiger Push Up

*Mobility

• X-Stretch
• Sofa Stretch
• Shoulder

Bear Complex

5 rounds For Load de :

• 1 power clean
• 1 front squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

le Complex doit être fait 7 fois sans dropper la barre !

Warm Up

• PVC Bear Complex Skill
• Barbell Bear Complex

Mobility

• Squat clinic
• Shoulder PVC

4 rounds For Time

• 12 Deadlift @80 / 60kg
• 500m Run

*Warm up 3 Rounds

• 10 BB RDL
• 10 Hollow Rock
• 10 Cossack Squat

*mobility

• Flow
• Squat Clinic

10 rounds for time

• 9 thrusters 30/25 kg
• 35 DU

*Warm up :

• PVC Thruster
• 20 Jumping jack
• 20 Air squat
• 10 Hollow Rock

*Mobility :

• Squat clinic
• Poignet

4 rounds For time

• 10 S/Ball Press
• 15 S/Ball Squat Clean
• 20 S/Ball Over Shoulder

Warm Up

3 Rounds

• 10 Push Up
• 20 Lunges
• 10 RDL S/B

Mobility

• Shoulder AM
• Squat Clinic

5 x 3' AMRAP Max Rep

• Amrap 3' => Push Up

Rest 3'

• Amrap 3' => Air Squat

Rest 3'

• Amrap 3' => Toes 2 Hand

Rest 3'

• Amrap 3' => HSPU ou Pike Push Up ou Dips

Rest 3'

• Amrap 3' => Lunges sur place

Voir la séance du Lundi 23 Mars ici pour comparaison ;)

For Time

• 2x75 DB Snatch
• 75 main Droite / 75 Main Gauche
• Chaque changement de mains = 5 Burpees

Rx 22.5 / 15 KG

Pas de Time Cap

Team Wod musicale

• "lovely Day" Shoulder Opener
• "Roxanne" Shoulder press (sac à dos)

Each Break = 10 Burpees Synchro

• Tabata : Air Squat

Warm Up

2 x 12 reps

• Lunges
• Tiger Push up
• Down Up

Mobility

• Shoulder
• Flow

Ladder 8'

1 puis 2 puis 3 puis .....

• Russian Push Up
• V-Ups

Warm Up

3 Rounds

• Hindu Push Up x 10
• Hollow Hold 30"
• Cossack Squat x 10

Mobility

-Squat Clinic
-Sofa Stretch
-Poignet

10 Rounds For Reps

• 30" Max Moutain Climber
• 30" Rest
• 30" MAx Burpees Tuck Jump
• 30" Rest

--
Skill/Rest

SuryaNamaskar x 36

Warm Up

3X10 reps

• Sit Up
• Elbow Push (voir vidéo de Mardi)
• Push UP

Mobility

-Shoulder
-Flow

Workout

3rounds

• A1 Back Squat 10-12 rep @54X1 No Rest
• A2 20 Squat Jump : 2' REST

2-3' Rest

TABATA

• Lunges sur place alterner 20"
• Iso Alterner sur chaques rounds 10"

4-5' Rest

C : 4 Rounds

• 10 Pistol 5/5
• 30 SHoulder Tap en planche
• 20 RDL

Warm Up

2 Rounds 15 rep

• cossack Squat
• Hip Thrust
• Down Up

Mobility

• Squat Clinic
• Sofa Stretch
• Chevilles

Workout

3rounds

• A1 Push Up lesté 6-8 rep @31X1 60"Rest
• A2 Bideps Curl 10-12 rep @3111 60"Rest

2-3' Rest

3rounds

• B1 Triceps Ext 10-12 rep @31X1 60"Rest
• B2 Seated Row 10-12 rep @31X1 60"Rest
• B3 Elbow Push 6-8 rep @2113 60"Rest

2-3' Rest

C : 3 Rounds

• 10 HSPU / Pike Push Up
• 1' L-Sit
• 10/10 Seated Z Press

Warm Up

3 Rounds 8 rep

• Push Up
• Ext Lomb
• Hollow Rock
• Squat Jump

Mobility

-Shoulder
-Flow
-Stretch

AMRAP 10'

• 10 Squats
• 9 DB Snatch Main droite @22.5 / 15kg
• 10 push up
• 9 DB Snath Main gauche

Warm Up

3x10

• Hollow Rock 2 DU
• DB Strict Press
• Band Romanian Deadlift
• cossack Squat

Mobility

• Squat Clinic
• Shoulder

Amrap 40'

• 20 Step Up
• 30 Jumping Jack
• 40 Swing Russe
• 90" Front Plank Hold

Dans la video je vous explique l'intention du wod ;)

Warm Up

• 30 Down Up
• 30 Lunges
• 30 Sit Up

Moblity

• FLow
• Shoulder
• Sofa Stretch

AMRAP 16'

• 20 Hollow Rock
• 20 Hand Release Push Up
• 20 Handstand Step Up / Hold 30"
• 20 Front Rack Lunges

Warm Up

3 Rounds

• Front Plank 60"
• Reverse Plank 30"
• Shoulder Press x 10
• Squat Jump x 10

Mobility

• Asticot
• Squat Clinic
• Shoulder
• Poignet

W.O.D

8 Rounds Each For Time

• 20 Sit Up
• 20 Air squat
• 1' Rest

--

Skill / Rest

SuryaNamaskar

Warm Up

3X8 Reps

• Hollow Rock
• Lateral Lunges
• Shoulder Tap
• Lunges

Mobility

• FLow
• Frog

W.O.D

• Death By Burpees
• +1 Rep chaque minute jusqu'à échec !

Warm Up

3x8 reps

• Push Up
• Sit Up
• Ext Lomb
• Air Squat

Mobility

• Shoulder
• Flow
• Squat Clinic

WOD

• A1 10x Bulgarian Split Squat @31X1 60" REST
• A2 10x Single Leg Romanian DL @31X1 60" REST

2-3' Rest

• B1 16x Cossack Squat @31X1 60" REST
• B2 20x Single leg Hip Thrust @1113 60" Rest

2-3' Rest

C 3 Rounds for time :

• 20 Pistol
• 30 Lunges
• 40 Sit Up

Warm Up

4 rounds de 8 reps

• Squat Jump
• Hip Thrust
• Hollow Rock 2 DU

Mobility

• Sofa Stretch
• Squat Clinic

W.O.D

• A1 10 - Push Up @51X1 60'Rest
• A2 10 - Front Leaning Over Row @3111 60'Rest

Rest 2-3'

• B1 10 - Glute Ham Bridge Bench Press @51X1 60' Rest
• B2 10 - Rear Delt Fly @3131 60' Rest

Rest 2-3'

2 rounds

• Max Rep Russian Push Up
• Max Rep Seated Row ou Iso Max Temps
• Hollow Rock Max Hold
• Max Rep Ext Lombaire UNBK Rapide

Warm Up

3x10

• Tiger Push Up
• Front Plank 30"
• Jumping Jack
• Down Up

Mobility

• Flow
• Shoulder
• Poignets

10 round For Time

• 15 GTOH avec sac à dos
• 20 Shoulder Tap
• 15 Shoulder Press Sac à dos
• 20 Seated Row ou 30" Iso

Warm Up

• 20 Jumping Jack
• 10 Squat Jump
• 20 Lunges PT PVC
• 10 Squat Snatch PVC

Mobility

• Shoulder
• Sofa Stretch
• X-Stretch

20' Amrap

• 5 push up
• 10 sit Up
• 15 air squat

Warm up

3 rounds

• tiger Push Up 20
• Front Plank 30"
• Ext Lomb 10
• Squat Jump 10

Mobility

• Shoulder
• Squat Clinic

For Quality

2 rounds

• 20 Tukish Get Up
• 20 Windmill
• 2' L-sit cumulé

--
Pour le skill ou ceux qui sont en recup.

SuryaNamaskar x 24

Warm Up

3 Rounds x 8 reps

• Hindu Push up
• Hollow Rock
• Squat Jump
• Lat. Lunges

Mobility

• Flow
• Sofa Stretch

Max Rep

Max Rep HSPU UNBK (Strict)

• Le Nombre de Max rep - 3 reps UNBK puis - 3 reps etc...
• Rest 2' entre chaque series

Exemple : Max rep = 23 => 2' Rest => puis 20 reps à faire UNBK => puis 17 ...

Max Reps Lunges UNBK

• Sur place
• Depart jambe faible
• rythme rapide
• -5 reps de chaque côté
• 2' Rest

Exemple : Jambre Droite = 50 reps tout de suite j'enchaîne avec jambe gauche 50 reps puis 2' recup et ensuite 45 reps Droite / Gauche 2' rest puis 40 etc..

Warm Up

• shoulder ( voir vidéo)

6 rounds x 5 reps

• Push Up
• Air Squat

Mobility

• Cou
• Poignet
• Squat Clinic

For Time

• 50 Hollow Rock 2 Down Up
• 50 Rear Fly D/B
• 50 Romanian Deadlift

Warm Up

3 rounds x 15 Reps

• Lat Lunges
• Hip thrust
• Seated Row (iso = 30") voir vidéo

Mobility

• Squat Clinic
• Poignet

Abonnez vous à la page youtube pour ne rien manquer des vidéos !

5 x 3' AMRAP Max Rep

• Amrap 3' => Push Up

• Rest 3'

• Amrap 3' => Air Squat

• Rest 3'

• Amrap 3' => Toes 2 Hand

• Rest 3'

• Amrap 3' => HSPU ou Pike Push Up ou Dips

• Rest 3'

• Amrap 3' => Lunges sur place

Warm Up

2 round X 15 reps

• Squat Jump
• Down Up
• Hollow Rock
• Ext Lomb

Mobility

• X-stretch
• FLow
• Shoulder

For Time

21 - 15 - 9

• Pike Push Up
• Triceps
• Push Up

Une Variante du Benchmark "JT"

Warm Up

3 Rounds

• 10 Lat Lunges
• 5 Push Up
• 10 Shoulder Tap

Mobility

• Flow
• Squat Clinic

W.O.D Musical

• Shoulder Press Avec Sac à dos / ou autre sur la musique "My name is de Eminem"
• Rest
• OVH Squat PVC / Balai etc.. sur la musique "Moby Flower"
• Rest
• Shoulder Opener "Roxanne"

Warm Up

4 rounds

• Push Up x 8
• Handstand Hold 20"
• Ours aller / Crabe retour 10m

Mobility

• Shoulder
• Sofa Stretch

For Quality

• 100 Biceps Curl
• 100 Banded row / 5 x 20" Iso Row (voir video)
• 50 Hindu Push Up (voir vidéo)

Skill / Rest day option

• SuryaNamaskar x 12 (voir video)

Pratiquer tranquillement et prendre le temps d'apprendre les mouvements ;)

Warm Up

3 rounds 12 reps

• Down Up
• Hollow Rock
• Ext Lombaire
• Air Squat

Mobilité

• Shoulder
• Flow

For Time

• 50 Burpees
• 50 Laterales Lunges
• 100 Single Arm Row ( 50/50 ) avec Sac à dos / Bouteille etc...

Warm Up

3 Rounds

• Jumping Jack x 10
• Mountain Climber x 10

-Shoulder Opener

Mobility

• Sofa Stretch
• Frog Stretch

3 x Tabata

1er Round

• Elevation Frontale 20"
• Triceps Extention 10"

2ème Round

• Hollow Rock 20"
• Planche 10"

3ème Round

• Lunges Sur place 20"
• Lunge Isométrique 10"

(Tabata = 8 Rounds de 20" d'effort et 10" De Rest )

Warm Up

2 Round

• Air Squat x 10
• Plank Walk Up x 16
• Bottle Strict Press x 20

Mobility

• Squat Clinic
• Shoulder ( voir vidéo sur insta ou facebook de lundi)

Amrap 10’

• 20 Back squat ( enfant sur le dos ;) / sac à dos / main lester )
• 20 sit up
• 20 push up

On commence aujourd'hui avec les W.O.D fait maison ! Le retour aux bases nous fera à tous le plus grand bien ;)

Warm Up

2 rounds

• Tiger push up x 20
• Lateral Lunges x 20
• 30" Plank Hold

Mobility

• Shoulder ( vidéo à venir )
• X - Stretch
• Poignet

Nous allons dans la mesure du possible vous faire une petite video afin d'expliquer certains mouvements. Elle devrait être en ligne demain dans la matinée ;)

Stay Healthy and Move

Emom Snatch

• Buy In 3 bobar
• 1 snatch + 5 / 2.5 kg / min

6 rounds

• 1'30 Max Cal Row
• 2'30 Rest

Ecart Cal = 1 devil Press

Amrap 12'

• 20 KB Snatch 20/12
• 20 Burpees
• 20 KB Swing Russe One Hand
• 20 Lunges

3 Rounds FGB EMOM

• Max DB Box Step Up
• Max CTB
• Max Cal Ski Erg
• Max Wall Ball
• Max Sit Ups
• Rest

Amrap 8'

• 20 Ring Dips
• 40 Du / Single

For Load

• 3 x 5 RM Front Squat

Max dif : 10/5kg

StrongFit

Band 100 reps

• Face Pull
• Triceps
• Lat Pull Down
• Biceps Curl (50/50)

S/B Carry For load 10m

Sled Drag (harness) max distance x2

For Load

6' time / UNBK

• Squat Clean
• Thruster
• PushPress

2' Rest

AMRAP

6' Time / UNBK

• 4 Strict pull
• 6 TTB

For Time

• 1000m Run
• 50 D/B Snatch @22.5 / 15kg
• 50 Burpees box jump over
• 50 Hang Power Clean @50 / 35kg

Tc : 18'

6 rounds for Time

• 15 Burpees
• 15 Kb Swing
• 15 TTB

TC 18'

For Time

Buy In 500m Row

5 rounds :

• 20 Push Up
• 25 Air Squats

Cach Out 1000m Bike erg

For Time

• 30 Bar Muscle Up
• Scale : 50 Chest 2 Bar / 60 Pull Up / 80 ring Row

TC: 8'

6 Rounds For time

• 6 Deadlift @120/90kg
• 25 DU
• 6 strict HSPU

TC: 14'

StrongFit

SandBag Carry 550m

Shoulder Opener

TYQ 2x

• S/B Squat
• KB Swing Russe
• KB RDL
• DB Bench Press
• DB Row
• Max Time Hollow Hold

Roxanne

• Shoulder opener

EMOM 12'

• Partner A : Max Cal*
• Partner B : Max Front Squat @50/35kg
• Rest 1'

• Ski / Run / AB

For Load

• 3 RM Push Jerk

From the floor

5 rounds For Time

• 20 DB Snatch @22.5 / 15kg
• 20 Box Jump
• 20 Box Step Up W/DB

Amrap 15'

• 12 Power Snatch
• 10 Bobar
• 200m Run

for Time

12 - 9 - 6

• Squat Clean @60/40kg
• Muscle Up Ring

TnG 3 reps Min.

E4MOM

• 500m Row
• 1k Bike Erg
• 500m Row
• 1K Bike Erg

Strongfit

Pec Hold 200m
Farmer Carry 200m

Oblique Opener

TYQ 3 sets

• S/B Squat Max Reps
• S/B Carry Max Distance
• S/B Hold Max Time
• UNBK

For Load

• Pull Up 1 RM

== Amrap 25' Team==

• 10 Deadlift 70 / 45kg
• 15 lat Bobar
• 12/10 Cal AB

I Go You Go

Emom x 4

• 16/14 Cal Bike Erg
• 20 Push Up
• 10 Push Press @60/40kg
• 1' Rest

3 Rounds For Time

• 400m Run
• 21 KB Swing 24/16kg
• 12 Pull ups

30 rounds For Time

• 2 Snatch 50/35 kg
• 4 HSPU
• 6 Sit up
• 8 DU

Death by Back Squat

Emom TYQ

• Back Squat 50/35kg

Chq minute ajouter un rep !

Amrap 5'

1.2.3.4.5 ...

• Hang power clean @70/50kg
• Mu Bar

Rest 5'

Amrap 5'

• 5 Hang Power Clean @60/40kg
• 5 Chest To Bar

== StrongFit==

SuitCase Carry 400m

Oblique + Thoracique Opener

For Time

• 30 SandBag Over Shoulder
• Time Cap 6'

TYQ 3 sets

• SlamBall Thurster
• Sled Drag

3 Rounds For Time

• 30 Squat Clean @45/30kg
• 20 Hspu
• 500m Run

Emom 6'

Complex Unbk @70% 1Rm

• Power Snatch
• Hang Power Snatch
• Hang Squat snatch

== 3 Rounds==

• 25 Burpees
• 25 cal Row
• Rest 4'

5 rounds For Time

• 10 Deadlift @100/70kg
• 20 Sit Up
• 40 Double Unders

== Cindy Benchmark==

• 5 pull up
• 10 Push up
• 15 Air Squat

== StrongFit==

Voir Lundi

For Load

• 3x3 Rep Back squat
• Ecart max 10kg

Amrap 8'

• 2 Mu Bar
• 4 Clean&Jerk 60/40 kg
• 6 Bobar Lat

StrongFit

• SandBag Carry 400m
• Pec hold 200m

Oblique Opener // Shoulder Opener

-> TYQ 4 sets

• Bike Erg 300m
• Max S/B Squat

-> Bench Press

• 1 RM

Amrap 9' Team Wod I go You go - 9 front Squats 60/40 kg - 6 Push Jerk - 3 Muscle Up Ring

E2MOM Death By 2 rounds : - 6 hang snatch 50/35kg - 6 Pull up 2 rounds : - 8 Hang Snatch - 8 pull up

Amrap 8' - 8 strict Press - 10 Ring Row - 12 Lat Bobar

For Time en Team - 2000m Row - 100 DU Each - 4000m Bike Erg - 800m Run Synchro

For Time - 50 wall ball - 50 Toes 2 Bar - 50 Deadlift 80/55 kg - 50 Hspu - 50 Dumbbell Lunges ( 2 DBs )

Toutes les minutes : - 1 power clean @80% - Chq Minutes + 1kg sur la barre Jusqu'à 2 échecs de suite.

BenchMark Amanda 9-7-5 Muscle Up Squat Snatch

Amrap 40' 100m Farmer Walk / 10m Hanstand walk ...

Amrap 14' 10 sandbag over the shoulder 12 burpees over the box ...

W.O.D 21 - 15 - 9 Thrusters 35 / 25 kg Pull Up Rest 1:1 - Time Cap 6' 15 - 12 - 9 thrusters 45 / 35 kg Chest to bar Time Cap 6'