WOD 30/09/2021
RENFO/SKILL
split jerk - e2mom x 10
2-3 rep
METCON
1"on / 30' off
5 rounds
rx : 6MU+ 15 c2b- inter 25 c2b - sc:15 pullup
5 slamball
WOD 29/09/2021
RENFO/SKILL
pistol squat et/ou HS walk
charge : heavy DB sn + heavy wallball 12 +
METCON
add on - cap 35
20 pistol
20 wallball
20 db sn
30cal ab
30 m hs walk
WOD 28/09/2021
RENFO/SKILL
e1"30mom x 12
8 sdhp
10 rowing buste penché
12 ghd back ext.
METCON
5 rounds - cap 20
200 m run > 15 cal AB
25 cal row
10 dual kb front squat
10 dual kb push press
WOD 27/09/2021
RENFO/SKILL
e2mom x 8 -
1 high pull
1 power clean
1 hang squat clean
2 front squat
charge: 3 power C louuurd
METCON
amrap 11
5 power clean
12 ttb
WOD 24/09/2021
RENFO/SKILL
charge 5 + heavy thrusters 60/45
METCON
add on - cap long
10 thrusters
15 TTB
40 DU
15 hspu
15 front squat
40 cal ab
WOD 23/09/2021
RENFO/SKILL
c & j - e2"30mom x 8
1 hang high pull + 1 hang power C
2 jerk ( push ou split )
METCON
emom 16
20 / 50 DU
10 / 16 ( high) box jump over
WOD 22/09/2021
RENFO/SKILL
MU
METCON
4 x amrap 8
A- 8 cal AB + 4/4 DB snatch
3" rest
B- 2/4 MU + 6 burpees target
WOD 21/09/2021
RENFO/SKILL
e1"30mom x 12
8/15 ghd sit up
12 oiseau au sol
8/15 chin up
METCON
5 rounds - cap 20
20 wall ball
4 slamball
10 hspu
WOD 20/09/2021
RENFO/SKILL
e2mom x 5
2 tall snatch
2 snatch balance
noob : 10 kb w lunge + 5 burpees over
e2mom x 5
2 hang power snatch
2 s squat snatch
noob : 10 swing + 2 push sled
METCON
amrap 10"
5/8 trict pull up
6/10 TTB
6/10 ab
WOD 17/09/2021
RENFO/SKILL
e"mom 5
Snatch DL - pause @ knee 4 rep
direct après > SDHP 5 rep
METCON
emom 16
A_ 4 KB burpees + power clean / 5 HSPU
B- 6 burpees OTB + 20 DU
WOD 16/09/2021
RENFO/SKILL
Snatch - power snatch & hang squat snatch
METCON
for time - cap 18
1k row
6 rounds
6 power snatch 50/35
6 hang s s
6 oh squat
1k row
WOD 15/09/2021
METCON
window of 10 - 1" rest
karen
partner - max slamball
window of 10 - 1" rest
75 step up / dual DB
partner max cal row
window of 10 - 1"rest
1,2 k run with plate 20/15
WOD 14/09/2021
RENFO/SKILL
A- montée en charge
back squat
5 box squat - e3mom x5
METCON
Buy in 100 DU > 1"30 effort > 200 SU
3 rounds
30 pistol > 30x 1 air squat + 1 squat jump target
20 TTB
Buy out 40 SKI
WOD 13/09/2021
RENFO/SKILL
Gym :
rx15x10 C2B UB - the less rest is the best
inter : 100 pull up for time
sc : 75 pull up NOT for time
METCON
amrap 2 - 2 rest x 8
10 dual KB front squat
10 dual KB push press
max cal AB
WOD 11/09/2021
METCON
team de 2
8 rounds - 4 each
12 wall ball > partner gainage
2 shuttle sprint synchro
12 cal ski @ 2
6 burpees over the partner + push up
WOD 10/09/2021
RENFO/SKILL
pull up force
8x6 AHAP
METCON
death by : 1"30 window
2 wall climb
8 box jump over
10 air squat + 5 each round
WOD 09/09/2021
RENFO
E1"10 mom x 15
1 clean & jerk
SKILL
hspu
METCON
5 rounds - 18"
50 DU
12 hspu
6 squat clean
WOD 08/09/2021
SKILL
pistool
METCON
amrap 9"
4 devil press
10 push press
amrap 9"
8 hang squat clean
16 pistol alt
amrap 9"
12 push up hand release
12 hang
12 hang power clean
WOD 07/09/2021
RENFO/SKILL
hand stand walk - 18"
METCON
5 rounds - 3" rest
800m row
30 thruster 20/30
10m HS walk > 20 HS touch > 20' static
WOD 06/09/2021
RENFO
A- 2 front + 3 back - e2mom x7
noob : 14 kb w lunge
METCON
4 rounds cap 11
15 TU > 40 DU > 1" effort > 80 SU
12 russian kb swing
4 wall clim
WOD 04/09/2021
2 rounds
30 thruster synchro
30 wall ball synchro
400m ski cumul
2 rounds
30 DB squat snatch cumul
30 ttb synchro
500m row cumul
2 rounds
30 arm devil press cumul
30 box jump over synchro
200m run synchro
WOD 03/09/2021
SKILL
MU
METCON
4 rounds cap 10
10 hang s sn > 15 kb swing
6 MU > 12 pullup
4 rest
4 rounds cap 8
10 power sn > 12 goblet squat
12/6 strict pullup
WOD 02/09/2021
RENFO
dev arnold 5x 8-10
SKILL
amrap 18
3-5-7-9-11-13-...
sc : ttb / rx double touch ttb/ C2B
wall ball
burpees BJO
METCON
3 rounds - cap 30
1k row
4 slamball
14 kb lunge
6 burpees ring MU - 8 transitions + 8 dips
WOD 01/09/2021
RENFO
Slamball
SKILL
ring MU - 15
METCON
3 rounds - cap 30 - heat2 +5"
1k row
4 slamball
14 kb lunge
6 burpees ring MU - 8 transitions + 8 dips
WOD 31/08/2021
SKILL
HSPU
METCON
100 U
9/15/21/15/9
DeadLift
HSPU
100DU
WOD 30/08/2021
METCON
6 rounds
12 DeadLift
9 hang p clean
6 push press
WOD 28/08/2021
METCON
AMARP : 7" - 2" rest x 4
700/500m run
30/40 cal ski
15 burpees
MAX CAL AB
OU
700/500m run
151 burpees
30/40 cal row
MAX CAL SKI
WOD 27/08/2021
SKILL
hand stand walk
METCON
50/40/30/20/10
wall ball
ghd sit up > V-up
20m hand stand walk - 30 hand stand touch - 6 wall climb
WOD 26/08/2021
RENFO
3RM thrusters
METCON
For time - cap 14'
5-10-15-10-5
Complex ( 1 Power Snatch + 1 Hang Squat Snatch )
C2B
Burpees over the bar
WOD 25/08/2021
METCON
E 4 MOM X 7
Pur conditionning
Level 1: 35 cal AB + 20 kb walking lunge + 15 kb swing
Level 2 30 cal row + 15 kb walking lunge + 15 kb swing
Level 3 25 cal ski + 10 kb walking lunge + 10 kb swing
WOD 24/08/2021
RENFO
Deadlift
5 x 7 @80%
+ 5 broad jump
METCON
5 rounds
400m run
15 thruster 45/35 - 37.5/30 - 30/25
WOD 23/08/2021
RENFO
Shoulder press
E2MOM x 5 - 8 reps
METCON
AMRAP 8
12 kb swing
5/9 strict pull up
AMRAP 8
10m kb walking lunge
8/12 toes to bar
WOD 21/08/2021
ENGINE
E5MOMx 6
700 m runrun
Max cal AB
** 2" rest
35/50 cal ski
Max cal row
WOD 20/08/2021
RENFO
E1"10MOMx 20
1 squat snatch
METCON
Cap 10"
40 cal row
21/15/9
Russian swing
Abmat sit up
WOD 19/08/2021
SKILL
Handstand Walk
METCON
5 rounds
15 push press
12/15 AB
3 slamball AHAP
WOD 18/08/2021
METCON
AMRAP 12
5 m HSwalk - 10 hs touch - 2 wall climb
2 x 10 db snatch
AMRAP 12
8/ 12 toes to bar
5 devil press
WOD 17/08/2021
RENFO
Bar cycling - E1"30MOM x 8
Pirate : 5 TTB + 5 c2b + 3 MU
RX : 6x 1 TTB + 1 pull up
Inter : 8 TTB + 5 pull up
Scaled : 5 TTB + 3 pull up
METCON
5 rounds
15 push press
12/15 AB
3 slamball AHAP
WOD 16/08/2021
RENFO
E1"30MOM x 12
5 hang power s + 2 oh squat
5 tall snatch / 2" pause on bottom
METCON
3 rounds
20 power snatch
10 burpees over the bar
15 Hang Squat Snatch
WOD 13/08/2021
ENGINE
30 min AMRAP AB
Every 6"
2 rounds
25 air squat
15 situp
10 push up
WOD 12/08/2021
SKILL
E2MOM x 8
2 Power Snatch
2 Hang Squat Snatch
2 Snatch Balance / 2 Over Head Squat
METCON
4 rounds
7 Clean & Jerk
7 burpees OTB
7/9 cal Echo bike
WOD 11/08/2021
METCON
AMRAP 8"
40/60cal row
Max rounds remaining time
8 thrusters
10 burpees OTB
3" rest - AMRAP 8"
25/40 cal ski
Max rounds remaining time
8 GTOH
10 burpees OTB
Rest 4" - AMRAP 8"
10 cal ab
15 wall ball
WOD 10/08/2021
RENFO
E3MOM x 4 Deadlift pause (High and Low)
5 rep
METCON
5 rounds
6 devil press
6 push press
50 DU
WOD 09/08/2021
SKILL
Kipping Pull Up > Butterfly
Pistol
METCON
MARY - AMRAP 20
5 HSPU
10 pistol
15 pull up
WOD 07/08/2021
METCON
E1MOM 12
A- 8 hang squat snatch
B- 15 ghd sit up
WOD 06/08/2021
MURPH
For Time
1.6Km run
100 Pull Up
200 Push Up
300 Air Squat
1.6Km run
WOD 05/08/2021
CONDITIONNING
5 rounds
12/15 cal row
3 shuttle sprint
15 kb swing
10 x 1 squat + 1 box jump
WOD 04/08/2021
SKILL / RENFO
Skill : Muscle Up - 15"
5 Clean & Jerk 40 / 70 - 12"
METCON
1000 m / 1500 m row
5 rounds
3 / 6 MU > 12 C2B > 12 Pull Up
7 clean & jerk
1000 m / 1500 m row
WOD 03/08/2021
SKILL / RENFO
E1"30MOM x 12
A - 6/10 pull up strict
B - 8/15 push up
METCON
3"on 1"30 off x 5
8/12 TTb > TT RING
40 DU
12 db snatch alt
WOD 02/08/2021
SKILL / RENFO
Slamball - skill + charge
E3MOM x 8 3 reps
METCON
AMRAP 12
8 burpees BJO
20 thruster 20/30
Mobilité de fin :
Epaules au sol
quadri dos au mur
WOD 31/07/2021
ENGINE
E6MOM x 4
1 km run
max cal ergo le moins a l'aise
WOD 30/07/2021
SKILL
Handstand Walk
METCON
E1"30MOM x 10
RX ; 15 wall ball / 10 c2b / 5 m handstand walk
Inter : 12 wall ball / 8 pull up / 10 m OH plate walking lunge
Scaled : 10 wall ball / 5 pull up / 15 ' Handstand hold
WOD 29/07/2021
METCON
12 - 10 - 8 - 6 - Clean & Jerk Augmenter le poids de 10% à chaque tour
40 DU > 1" effort > 90 SU
400 m run
WOD 28/07/2021
SKILL
Hang Squat Snatch
Over Head Squat
METCON
TC : 10' --> 21-15-9
Over Head Squat
Burpees facing the bar
Puis TC : 10' -->
2km row
Puis TC : 10' --> 15-12-9
Hang Squat Snatch
Burpees facing the bar
WOD 27/07/2021
RENFO
E3MOM x 5
3 rep @80%% 3RM du jour
5 broad jumps
NOOB > 5 kb swing + 5 gobelet squat + 2 push sled
METCON
AMRAP 10
2-4-6-…
Amercican Kb swing
T2B
WOD 26/07/2021
RENFO
E2MOM x 6
2 Complex
1 clean + 1 push press + 2 jerk)
METCON
3'on / 1min30 Off x 5
6 devil press
20 cal SE-Row
10 db hang power clean
WOD 24/07/2021
ENGINE
30/40/50/55/50/40/30
Assault Bike
Row
Skierg
WOD 23/07/2021
SKILL
Muscle Up
METCON
AMRAP 18
Muscle Up 1-2-3-4-5...
GHD sit up 5-10-15-20...
Double Under 10-20-30...
WOD 22/07/2021
SKILL
e1"30mom x 6
HSPU - 40 " effort
METCON
AMRAP 10"
5 Power clean
8 dips ou Diamond Push up
WOD 21/07/2021
SKILL
Pistol et/ou Pull Up
METCON
Add on - cap time 35min
20 pistol
20 wall ball
20 db snatch
30 cal ab
40 pull up
WOD 20/07/2021
RENFO
E1"10MOM x 12
A - 8/10 dev arnold
B - TTB : rx 2x10 UB int : 2x6 scaled : 12 rep
METCON
3x5' On (2-3' Off)
1- 8/15 AB + 10 C2B pull up
2- 20 kb Walking Lunges + 8/15 cal ski
3- 10 OverHead Squat + 5 burpees OTB
WOD 19/07/2021
SKILL
Ring Muscle up
METCON
21-15-9
power clean (lourd)
front squat
9-6-3
ring mu > C2B / pull up x2 par rapport au Ring MU
WOD 17/07/2021
METCON
Team de 2
1.6k run ou AB
15 rounds a se partager
10 c2b
20 pistol alt
30 kb swing
1.6k run ou 300 DU
WOD 16/07/2021
ENGINE
For Time (Time Cap 3min)
6 rounds
1k row
500m ski
WOD 15/07/2021
RENFO
Ring Muscle up - EMOM x 18
8 ring row false grip
6 / 10 ring dip
15' dragon flag / band
METCON
EMOM 21'
15 Wall Ball
15 GHD back extension ou Arch rock
15 c2b
WOD 13/07/2021
SKILL
E1"10MOM x 10
1-2 Clean & Jerk
METCON
AMRAP 12
3min On / 1min Off
10 BJO / 12 Db snatch
WOD 12/07/2021
SKILL
20' E1"30MOM x 10
a- 1 muscle snatch + 2 power snatch
b- 1 hang squat snatch + 2 snatch balance
METCON
AMRAP 12
70 DU
18 pistol
12 dual Kb Russian swing
WOD 10/07/2021
ENGINE
E5MOM x 6
700 m run
max cal ski
2" rest
50 cal Assault Bike
max cal row
WOD 09/07/2021
RENFO
Deadlift sumo high pull
E1"30MOM x 6
7 répétitions
SKILL
Handstand Push Up
METCON
AMRAP 9"' :
8 Wall Ball heavy
7 / 12 HSPU
2" rest
AMRAP 9"'
40 DU
6 / 12 Pull up
WOD 08/07/2021
RENFO
E2MOM x7
1 Power snatch + 2 Hang Squat Snatch + 1 Overhead Squat
METCON
150 Russing swing AHAP (As Heavy As Possible)
Every 1'30" : 8 gobelet squat avec la même KB
WOD 07/07/2021
RENFO
E3MOM x 5
Front Squat : pyramide
5 à 85% + 3 à 90% + 1 à 95% + 1 à 95% + 3 à 90% + 5 à 85%
METCON
AMRAP 25
400m run
15 thruster
12 ring dips
WOD 06/07/2021
RENFO
E1'30"MOM x12 :
min 1 : 6/10 pull up
Min 2 : 8/10 Db bench press
METCON
5 rounds: cap 15
6 Devil press
12-15 Skierg
15 GHD Sit up
WOD 05/07/2021
METCON
AMRAP 9
5 High Box Jump
6 / 10 Toes 2 Bar
2 wall climb
WOD 03/07/2021
ENGINE
4 rounds
50 cal AB
40 cal ski
cap 30"
WOD 02/07/2021
COMPLEX
1 S snatch + 1 hang sntach + 1 Over Head Squat
METCON
2x AMRAP 8 - 2"rest
15 cal ski + 5 complex (50/35)
WOD 01/07/2021
SKILL
DU / Handstand Walk
METCON
5 Rounds Time Cap 25'
14 box step up
75 DU / 1"effort / 150 su
(5-10) HS walk > 20 hs touch > 30' static
WOD 30/06/2021
SKILL
Ring Muscle Up
METCON
Montée en charge Deadlift (12') - 7 rép dur
EMOM 20'
2-4 ring MU / 5/10 pullup
--> Reach 80 deadlift (130/75)
WOD 29/06/2021
METCON
AMRAP 12"
40WBS
5 Power Clean (80/50)
WOD 28/06/2021
SKILL
HSPU
METCON
1" on - 30' off x 10
5/10 HSPU > push up
9/14 cal ab
WOD 25/06/2021
ENGINE
6 Rounds
700m Run
30 Cal Skierg
WOD 24/06/2021
SKILL
E2"MOM x 10 - (20')
A - 3 Snatch balance + 3 Impact tall snatch
B - 5 muscle snatch
METCON
5 rounds
500m Row ou 400m SE
Rest 2"
WOD 23/06/2021
SKILL
Climb Rope
METCON
TC : 35' of 50-40-30-20-10
Russian Ktb swing
Kb Lunges
4 climb rope > 12 chin up
WOD 22/06/2021
SKILL
Slamball 15' > 4 rep
METCON
AMRAP 9
15 GHD Sit up / vup
10 cal AB
Rest 4'
AMRAP 9
5 slamball
7/10 cal SE
WOD 21/06/2021
SKILL
Clean & Jerk no feet
E2MOM x 10 : 2-3 rep
METCON
Cash in 100 DU
21/15/9
Chest to Bar
Wall ball
Cash out 100 DU
WOD 19/06/2021
METCON
ATALANTA@ 2
1.6k run ou AB
15 rounds a se partager
6/ 10 HSPU
20 pistol alt
30 db snatch / kb swing
1.6k run ou 300 DU
WOD 18/06/2021
RENFO
EMOM 12
7 cuban press
5/9 strict pull up
15 GHD back extension
METCON
2 x AMRAP 8
30 DU
15 wall ball
10 push up HR
WOD 17/06/2021
SKILL
Slamball > 4 rep qui grattent fort
METCON
5 rounds - cap 24
4/5 slamball
12 C2B > pull up > 8 pull up
18 AB
WOD 16/06/2021
METCON
58 cal row
33 hang power clean
28 burpees target
58 box jump over
28 burpees target
33 Shoulder To Over Head
58 cal row
WOD 15/06/2021
METCON
21-15-9
thruster
box jump over
ring dip > diamond push up
WOD 14/06/2021
SKILL
Handstand walk
METCON
AMRAP 18
16 db snatch alt
10 m oh db w lunge
10 m hs walk > 5m > 20 hs touch
1 complex :
RX: 1 mu + 2 C2b + 4 TTB
Inter: 3 pull up + 4 ttb
Sc: 3 pull up + 2 TTB
ajouter 1 complex a chaque rounds
WOD 12/06/2021
METCON
E3MOM 8
A -
12/18 cal AB / ski
15 push press synchro
max TTB synchro
30' rest
B-
200m run
10 hang cluster synchro
max burpees synchro
WOD 11/06/2021
RENFO
emom 12
8 oiseau buste penché
6/6 bulgarian split squat
12 russian twist
METCON
4x 3" amrap - 2" rest
20 db snatch alt
20 pistol alt
max db step up
WOD 10/06/2021
RENFO
front squat + broad jump
e3mom x 5 - 3 @ 90% +4 broad jump
METCON
emom 10
5/10 HSPU
9/18 cal ab
WOD 09/06/2021
RENFO
emom 12
A - 5/10 pull up strict /
B - 10 oiseau de bout
METCON
5 rounds - cap 14
20 wall ball
10 Toes To Bar
WOD 08/06/2021
SKILL
D.U. : 5"
charge
4 devil press: 25/17.5
METCON
5 rounds - 18"
50 DU
6 devil press
8/12 ski
WOD 07/06/2021
RENFO
e1"15mom x 10 ( 12"30)
1 clean & jerk
METCON
1" on 10' off x 16 ( 20")
a. 15.20 cal row
b.9 dual kb snatch
WOD 05/06/2021
METCON
charge: plate: 8 oh lunge
3 rounds
25 push up - clap partner
25 oh lunge synchro
25 goblet squat " en piston"
20 burpees over partner
WOD 04/06/2021
RENFO
matos: 2 mini plate / 2 DB
4 rounds
8/12 oiseau au sol - leger - tempo 2/2
10 cuban press
METCON
matos: barre / ski
amrap 15
6 power clean "lourd"
3 hang squat clean
12/18 ski / AB
WOD 03/06/2021
RENFO
E2"30mom x 7
7 Deadlift
METCON
e1"30mom x 10
12 kb swing russian
10 burpees box jump over
WOD 02/06/2021
METCON
1.6km run ou 300 DU
6 rounds
6 devil press
12 DB step up
12 pistol
**
1.6km run ou 300 DU
WOD 01/06/2021
RENFO
5 rounds
15 bibi curl
15 triceps ext / band
METCON
AMRAP 9
10/15 cal AB
10 thrusters
AMRAP 9
40 DU
6 oh lunge
WOD 31/05/2021
METCON
150 STOH
A chaque drop ou si 3' de repos = 6 front squat
WOD 29/05/2021
RENFO
e1"30mom 8
1 squat clean + 2 hang squat clean
pause 2'
METCON
team @ 2
EMOM - x 8 - 1 " rest
1 - 400m row
2 - 15 devil press
remaining time: burpees synchro @2
score = burpees synchro @ 2 / push up
WOD 28/05/2021
RENFO
e1"30 mom 8
1 squat c + 2 hang s c
pause 2'
METCON
amrap 9
5-6-7-8... kb snatch non alt
7 push up Hand Release
WOD 27/05/2021
METCON
3 rounds
amrap 3"
30/40 cal row
max burpees over
1"30 rest - amrap 3"
20/30 cal ab
max db snatch
WOD 26/05/2021
RENFO
snatch
e1"10mom x 12
1 power sn + 1 squat sn
METCON
5 rounds cap 27"
15/20 ski cal
10 DL
8 front squat
400 m run
WOD 25/05/2021
RENFO
snatch
e1"10mom x 12
1 power sn + 1 squat sn
METCON
cap time : cap 13"
2 complex- 2 power snatch + 2 hang squat snatch + 2 oh squat
12/10/8/6/4/2 burpees OTB
WOD 24/05/2021
RENFO
pull over 4x 10
oiseau buste penché 4x 10
oiseau debout 4x 10
METCON
amrap 10"
50 m run
3 devil press
WOD 22/05/2021
METCON
cash in : 2k row à 2
3 rounds
48 db snatch ( 8UB - you go I go)
25 box jump over
WOD 21/05/2021
RENFO
e1"10 mom 12
10 rowing buste penché
20 ' dragon flag avec la barre
15 romanian DL
METCON
3x amrap 8" - 2" rest
10/8/6 hang cluster
10/8/6 squat jump
10/8/6 push up hand release
WOD 20/05/2021
RENFO HALTERO
e1"30 mom x 12
5 hang power s + 2 oh squat
5 tall snatch / 2" pause on bottom
METCON
5 rounds
6 oh squat
8 hang squat snatch
10 burpees box jump
WOD 19/05/2021
METCON
e4mom x 6
12 dual kb swing
15 12 dual kb push press
12/18 cal ski
WOD 18/05/2021
WARM UP
6 oiseau debout
10 plate oh lunge/ plate gtoh
10 cal AB
RENFO
clean
e2"mon x 7
2 power clean
2 front squat
2 hang s c
METCON
21-15-9
Cal AB
Thruster
Burpees
WOD 17/05/2021
WARM UP
9 " amrap
5-6-7-8-... good morning / oh squat / sdhp
150 m row
RENFO
skill pistol : 12"
charge:
10 back s
METCON
2 rounds
1km run
30 back s
2 rounds
500 m row
30 alt pistol
WOD 14/05/2021
WARM UP
400 m run
12 plate GTOH
12 oh lunge
6 down up
RENFO
4x 20 cuban press
4x 8 oiseau au sol
METCON
4 rounds
400 m run / med ball
100m med ball w lunge
15 burpees over
WOD 13/05/2021
WARM UP
sumo deadlift high pull - front squat - push press - 12 cal ski
RENFO
emom 13
2 squat clean - charge montante
METCON
amrap 15
20 push ress
15/25 cal AB
15 hang power clean
WOD 12/05/2021
WARM UP
TABATA
gainage appuis inversé
good morning
back squat
SKILL
DU
METCON
4 rounds
8 dl lourd
15/20 ski
4 rounds
20 db snatch
40 DU
WOD 11/05/2021
WARM UP
2x 10 windmill
2x 10 m OH DB W lunge
2x 10 db snatch
SKILL
e130 mom x 6
2 tall sn
2 impact tall sn
2 sn balance
METCON
4 rounds
3x 1 power sn + 2hang s sn + 1 oh squat
200m run
10 push press
WOD 10/05/2021
WARM UP
emom 9
8 kb american swing
8 kb SDHU
5 squat jump
5 down up
METCON
5-10-15-20-25
thruster
10 burpees facing over the box
WOD 08/05/2021
WARM UP
5x 4plate hang cluster + 4 lunge + 4 gtoh
200m run
20' gainage
METCON
4 rounds
400m run en team @ 2
2x 20 dual db lunge - partner gainage
20 cal AB- partner 20 burpees
10 db thruster synchro
WOD 07/05/2021
WARM UP
4 rounds
400m run
6/6 db thruister
6 plank DB side 2 side
10 vup
METCON
3 rounds - 2" rest
40 plate gtoh
30 plate oh lunge
20 step up / plate
10 burpees OTB
WOD 06/05/2021
WARM UP
amrap 8" à la cool :
6kang squat+6 air squat+ 6 squt jump
6 kb extension hanche - 10 russian Kb swing
RENFO
e1"30 mom 8
2 squat c + 1 hang squat clean
METCON
150 kb swing
every drop:
10 cal AB
WOD 05/05/2021
WARM UP
faire au cumul:
40 plate GTOH
40 cal row
20 cal ski
METCON
emom 40
a- 15/20 cal row
b- 8 dev il press
c- 15 cal ski
d- 16 db snatch
WOD 04/05/2021
WARM UP
eveery 20' for 8"
8 good morning
8 oh squat
5 d own up
RENFO
DL
e3mom x 5
5 rep / pause genou
METCON
amrap 11"
8 burpees otb
8 thrusters
WOD 03/05/2021
WARM UP
dual db press- dual db oh llunge-
dual db snatch
RENFO
complex x 10 -1"30
1 power C + 2 hang s c
METCON
3 rounds
500m / 800 m run
5 complex ( 1 squat c + 1 front s )
WOD 30/04/2021
WARM UP
6/10 pushup- 10 plate gtoh- 10 goblet squat serré
METCON
e6mom x 5 1000m row + max cal ab
WOD 29/04/2021
WARM UP
5 rounds
7 oh squat tempo
6 klokov press
5 oiseau au sol
SKILL
c&j
e2mom x 7
1 power clean
1 push jerk
2 squat jerk
METCON
8 rounds
10 db snatch + 8 db oh lunge UB R/L
20 ' gainage planche et reprendre direct si pas UB
WOD 28/04/2021
WARM UP
"amrap 10"
100 m plate Oh walk
12 kb swing
6 push up
SKILL
DU
METCON
amrap 15
100 m farmer walk
40 DU
amrap 15
5-6-7-8-9-10...
dual russian kb swing
push up HR
WOD 27/04/2021
WARM UP
5 hang p sn
5 oh squat
5 klokov p
5 cal AB
RENFO
e 1'30mom x 5 - 3 impact tall snatch + 3 snatch balance
e 1'30mom x 5 - 3power sn + 3 hang power s
METCON
4 rounds - cap 12
8 hang s sn
20 /15/12 cal AB
8 oh squat
WOD 26/04/2021
WARM UP
3 rounds : 10 plate GTOH - 10 plate bibi curl
200-400-600m run
METCON
3 rounds
1000m run
15 Burpees DB clean
20 db DL
WOD 24/04/2021
WARM UP
200m ( talon-genou)
5/5 windmill
10 plate GTOH
10 plate thruster
METCON
team @ 3
e4mon - X9 - 1 " rest
1- 400m row
2 - 15 devil pre'ss
3- 600m run
remaning time: burees synchro @3
score = burpees synchro @ 3 / push up
WOD 23/04/2021
WARM UP
25'on 12' off x 15
db hang cluster
db push press
vup
RENFO
emom 9
elevation lat 4x10
dev arnold 4x 10
ouseau buste penché
METCON
2 rounds
600m MB carry
20 burpees over MB
30 MB thruster
WOD 22/04/2021
WARM UP
5 klokov press +5 hng p sn + 5 oh squat
8 burpees otb
SKILL+ CHARGE
5 power sn / 5 hang s sn - 12"
pistol - 10"
METCON
amrap 9
12 pistol
5 powersnatch
amrap 9
10 Vup
5 hang squat snatch
WOD 21/04/2021
WARM UP
8 cuban press / 8 oh lunge /200m run /
SKILL
e1"30 mom x 8
2/3 split jerk
noob: 5kb swing + 5 lunge + 5 burpees
METCON
e3mom x 8
15/20 cal row
20 db snatch
10 box jump
WOD 20/04/2021
WARM UP
amrap 10" à la cool :
6kang squat+6 air squat+ 6 squt jump
3x 2 push up + 1 down up
SKILL
DU
METCON
buy in 100 du
3 rounds
8 complex 1 hang p clean + hang cluster + 1 push press
10 burpees otb
15/20 cal ski
by out 100 Du
WOD 19/04/2021
WARM UP
tabata
AB / air squat> squat jump / oiseau a sol
RENFO
e2mom x 6
12-12-10-10-8-8-
METCON
4 rounds
22/ 35 ab
16 dl
10 front squat
WOD 17/04/2021
WARM UP
amrap 9" à la cool
8 back squt
8 pike push up
8 vup
8 good morning
METCON
3 rounds
600m run
40/30/20 thrusters
20/15/10 burpees otb
WOD 16/04/2021
WARM UP
klokov press - 5 oh squat - 5 oh lunge - 10 cal ski
SKILL
snatch
e1"30 mom 7
complex
1 power c . 1 squat c . 1 hang s c
METCON
e3mom x 8
A:
6 devil press
200 run
B:
12/20 cal ski
12 hang s clean
WOD 15/04/2021
WARM UP
5" sur les DU
tabata push up. db snatch
RENFO
emom 12
12 Jefferson curl
leg bridge / box
8/8 bulgarian split sqiat
METCON
amrap 15
30 DU
4-6-8-10-12-..
snuster
down up
WOD 14/04/2021
METCON
fil rouge: max goblet squat
4 rounds
amrap 4
assault bike - partner goblet squat
amrap 4
ski erg - partner goblet squat
WOD 13/04/2021
WARM UP
200m row / 10 good morning
10 back squat / 6 klokov press
SKILL
5" row
METCON
e3mom x 6
400/600 m row
e3mom x 6
3 rounds
9 deadlift
7 hang clean
5 push press
WOD 12/04/2021
WARM UP
6/6 windmill
6/6 m OH DB W lunge
12 db snatch alt
SKILL+CHARGE
e1"30 mom x 12
4power sn + 4 hang power s -> 10kb swin + 8 goblet s
5 impact tall snatch / 2" pause on bottom -> 2 sled push + 5 burpees
METCON
6 rounds - cap 13
10 power s
20 /15 cal ski
10 oh squat
WOD 09/04/2021
WARM UP
5 rounds
5 oiseau au sol / 10 gtoh / 8 russian push up /
RENFO
emom 12
8 oiseau buste penché
6/6 bulgarian split squat
12 russian twist
METCON
4x 3" amrap - 2" rest
20 db snatch alt
20 pistol alt
max db step up
WOD 08/04/2021
WARM UP
4x parralettes front/back lever 2' pause
6 hang p clean - 8 front s - 6 push up
RENFO
front squat + broad jump
e3mom x 5 - 3 @ 90% +4 broad jump
METCON
amraps 9
5-6-7-8... kb swing
7 push up Hr
WOD 07/04/2021
WARM UP
200m - talon fesse / genoux haut
5x complex - db hang cluster/push p/ oh lunge
METCON
objectif: scale 140cal / inter 180 rx 220 cal ski
every 4 minute
a- 400/500 m run
b- 10 devil press
cap 32 ( 8 bloc)
WOD 06/04/2021
WARM UP
tabata
klolov press / oh squat / down up / Vup
RENFO
emom 9
2x 1 hang high pull + 1 hnag power s
3 tall impact snatch
3 snatch balance
METCON
E2MOM x 7
2/3 x 5 hang squat snatch UB
6 burpees otb
WOD 03/04/2021
WARM UP
5 rounds
2 round DT 9
10 cal AB
METCON
e3mom x 8
15/20 cal AB/ 200mrun
15 thruster /10 hang cluster
max burpees
30' rest
WOD 02/04/2021
WARM UP
4" skill DU
7 vup - 7 high pull - 7 hsc- 7 push jerk
MONTEE EN CHARGE
e2mom x 5
5 oh squat ahap / pause - 10"
noob > 10 kb lunge + 6 burpees
METCON
4 rounds 15"
50 du- 1"effort - 75 HIGH SU
7 c&j 70/40
20 inverted Vup
WOD 01/04/2021
WARM UP
dual db press- dual db oh llunge-
dual db snatch
RENFO / SKILL
complex x 10 -1"30
2 power c + 1 hang s c
2 hang s c + 1 fro,nt s
METCON
4 rounds
500m / 800 m run
12 front s
WOD 31/03/2021
WARM UP
8 cuban press / 8 oh lunge /200m run /
RENFO
emom 11
elevation lat 4x10
dev arnold 4x 10
pendlay row 3x8/8
METCON
e3mom x 8
15 cal ski
15 kb swing
10 box jump
WOD 30/03/2021
WARM UP
amrap 10" à la cool :
3x 2 kang squat+2 air squat+ 2 squt jump/ 2 push up + 1 down up
10' hollow
METCON
buy in 100 du
3 rounds
10 complex 1 power snatch + 1 hang s s
10 burpees otb
10/15 cal AB
by out 100 Du
WOD 29/03/2021
WARM UP
6/10 pushup- 10 plate gtoh- 10 goblet squat serré
SKILL
pistol
METCON
amrap 7"
10 pistool
3 devil press
engine
5x 1000m row /ab
focus pace 1er = 5eme - 1" rest
WOD 27/03/2021
WARM UP
5 rounds
8 inchworm push up
8 GTOH
5 x 1 kang squat + 1 back squat
CHARGE
4 devilp / 8 push p
METCON
amrap 8"
4 devil press
8 push press
amrap 9"
200m run
12 db snatch alt
amrap 7"
10 push up hand release
12 db hang power clean
WOD 26/03/2021
WARM UP
sdhp - front squat - push press - 12 cal ski
RENFO
emom 13
2 squat clean - charge montante
METCON
amrap 20
20 push ress
15/25 cal ski
15 box jump
WOD 25/03/2021
WARM UP
2x 10 windmill
2x 10 m OH DB W lunge
2x 10 db snatch
SKILL
e130 mom x 6
2 hang s sn
1 tall sn
2 sn balance
METCON
3 rounds
3x 1 power sn + 2hang s sn + 1 oh squat
burpees OTB
15 thruster
WOD 24/03/2021
WARM UP
"amrap 10"
100 m plate Oh walk
12 kb swing
8/12 cal AB
CHARGE
20 ' static + 6 dual db lunge
METCON
amrap 15
100 m farmer walk
12/18 AB
amrap 15
5-6-7-8-9-10...
kb swing
6 dual lunge
WOD 23/03/2021
WARM UP
emom 9
8 kb american swing
8 kb SDHU
5 squat jump
5 down up
CHARGE
16+ db snatch rx 22.5/15
METCON
21.2 - cap 20"
10-20-30-40-50
db snatch
15 burpees facing over the box
WOD 22/03/2021
WARM UP
tabata
front squat - klokov press - hang power clean - Vup
RENFO
e2mom x 8
2 hang squat clean-2' pause
2 split jerk
METCON
3 rounds
400/600m run
5 hang clean & jerk
5 OH squat
WOD 20/03/2021
WARM UP
amrap 10" à la cool :
3x 2 kang squat+2 air squat+ 2 squt jump/ 2 push up + 1 down up
10' hollow /5 Vup
METCON EN DUO
30 rounds - you go I go
3 thrusters
2 burpees over partner
20 rounds - you go I go
6 db snatch
6 squat jup
10 rounds - you go I go
8 hang squat clean
8 push up
WOD 19/03/2021
WARM UP
klokov press - 5 oh squat - 5 oh lunge - 10 cal ski
SKILL
snatch
e1"30 mom 7
complex
1 power sn . 2 hang s sn . 2 oh squat
METCON
e3mom x 8
A:
6 devil press
200 run
B:
12/20 cal ski
16 db lunge
WOD 18/03/2021
WARM UP
5" sur les DU
15' gainage
RENFO
emom 15
12 Jefferson curl
12 hip thrist
8/8 bulgarian split sqiat
METCON
amrap 15
50 DU
5-10-15-...
kb swing
push up
WOD 17/03/2021
WARM UP
oh squat. klokov press . 200m run genou/ talon fesse
SKILL
pistol
pied sur cheville opposee
poid sous talo
appui sur 1 mini box / s assoir sur mini box.
METCON
e4mom x 6
12/ 20 pistol
15 push press
12/18 cal ab
WOD 16/03/2021
WARM UP
down up
air squat
shoulder press
METCON
600 mr un
30 thruster 15/20
20 burpees otb
25/40 cal row
WOD 15/03/2021
WARM UP
2x 10 windmill
2x 10 m OH DB W lunge
2x 10 db snatch
RENFO
e1"30 mom x 12
5 hang power s + 2 oh squat -> 10kb swin + 8 goblet s
5 tall snatch / 2" pause on bottom -> 2 sled push + 5 burpees
METCON
3 rounds - cap 13
20 power s
20 /15 cal ski
15 HSS
WOD 13/03/2021
WARM UP
200m row / 10 good morning
10 back squat / 6 klokov press
SKILL
5" row
METCON
e4mom x 7
300/ 500 m row
e4mom x 7
9 deadlift
7 hang clean
5 push press