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

WOD 12/03/2021

WARM UP

5 oiseau buste penché

7 thruster

15' gainage

RENFO / SKILL

e130mom x 10

8 db rowing

2x 8 1 leg DL

METCON 

4 rounds

15 thruster

10 oh lunge

8 burpees over

WOD 11/03/2021

WARM UP

4 OH lunge + 4 goblet squat

8 Vup

8 GTOH

RENFO

goblet squat serré - normal - large 3x 8/8/8

push up + kb pull - 3x 8

METCON 

5 rounds - 2" rest

20 devil press

WOD 10/03/2021

WARM UP

10 kb swing

200m run / 10 cal ab / 8 down up

RENFO

cuban press 3x 8

jefferson curl 3x 14

METCON 

e3mom x 8

20 db snatch

10/20 push up hr

15/20 cal ab

WOD 09/03/2021

WARM UP

muscle clean  / front squat   /   klokov press   / oh lunge

RENFO

emom 12

2 squat clean

METCON 

4 rounds

400/600m run

12 push jerk

WOD 08/03/2021

WARM UP

2 kang squat + 2 air squat

8 down up

200m  row

RENFO

rowing DB - 4x 8/8

DB step up - 4x 14

METCON 

5 rounds

5x 1 devil press + 1 thruster

400/600m row

10 burpees OTR

WOD 05/03/2021

WARM UP

tabata x 8

oiseau debout

gtoh

plate thruster

down up

METCON 

e4mom x 6

200/400 m run

16 DL

8 hang cluster

WOD 03/03/2021

WARM UP

klokov press /hang power sn / oh squat / push up HR / 

SKILL

12"

power snatch / hang squat snatch -> charge 6 easy

METCON 

amrap 10

6 power snatch

10 Vup

2" rest - amrap 10

6 hang squat snatch

6 burpees OTB

WOD 02/03/2021

WARM UP

amrap 10" à la cool

12 plate GTOH / 2x 5 m oh w. lunge / 6/10 cal AB

RENFO

e2mom x 5

8 slamball DL + 15' bear hug

METCON 

cap time: 18"

sc 80 / int 110 cal / rx 150 cal AB

every 1"30 2x 5 m run + 1 burpees

WOD 28/02/2021

WARM UP

4 rounds

400 m run

10 scap push up

15 air squat

SKILL

thuster

METCON 

7x 2"

20 thruster

10 push up

max cal ski

30' rest

WOD 25/02/2021

WARM UP

amrap 10" à la cool

5 pike push up - 6/6 DB hang cluster - 10' superman

RENFO

step up 3x 20

hip thrust 3 x 10

elevation lat 3 x 8/12

METCON 

amrap 20

5 hspu

12 squat jump

14 db snatch

5" rest 

death by: burpees

minute1:1burpee minute 2: 2 burpees,,,

WOD 24/02/2021

WARM UP

emom 15

6 hang cluster - 16 squat jump - 12 push up HR

METCON 

100  thrusters léger

90 sit up

80 air squat

70  DU

60 push press

50 pull up > rowing buste penché

WOD 23/02/2021

WARM UP

15" echauffement à la cool + 5 ligne droite 150m

RENFO

cuban press 4x 8

oiseau au sol 4x 7 tempo 2:2

kb step up 4x 16

COURSE

course

7x 3" tres grosse allure ( et réguliere)

3" rest 

WOD 22/02/2021

WARM UP

4 rounds

8 down up

10 OH lunge

20' plank

RENFO

rowing buste penché 4x 10

pull over 4x 8

METCON

3 rounds - 3" rest

30 devil press

every 1"30: 20 DU

WOD 21/02/2021

WARM UP

5 rounds

3 wall climb / 8 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 devil press

WOD 19/02/2021

WARM UP

skill: DU  10" max 

5 rounds

8 inchworm push up

8 GTOH

5 x 1 kang squat + 1 back squat

METCON

amrap 9"

5 devil press

10 push press

amrap 9"

8 hang squat clean

16 pistol alt

amrap 9"

12 push up hand release

12  hang power clean

WOD 18/02/2021

WARM UP

4 - 5 rounds

8 front squat / 8 push press / 5 down up

METCON

800 m run

21-15-9

thruster

burpees over the bar

WOD 17/02/2021

WARM UP

5 rounds

8 sumo deadlift high pull

8 db snatch alt   5 down up

RENFO / SKILL

Turkish Get Up 

12" de pratique - 3x de chaque côtés pour monter en charge

METCON

6 rounds - 2" rest

18 devil press

WOD 16/02/2021

WARM UP

3x le complex:

3 power snatch + 3 hang squat snatch + 3 OH squat

20' plank     8 Vup

RENFO

rowing buste penché  4x 8/8

oiseau au sol 4x 8

METCON

E2MOM x 7

2x 5 hang squat snatch UB

10 burpees otb

1"rest

WOD 15/02/2021

WARM UP

20on 20 off x 5 rounds

2 x 10 hollow /  scap push

1 kang squat + 1 air squat

mountain climber

RENFO

step up 4x 16

oiseau penché 5x 10

METCON

100 GTOH

100 oh LUNGE

100 GOBLET SQUAT

drop = -15 rep

WOD 14/02/2021

WARM UP

6/ 10 push up HR

10 GTOH

8 Vup

RENFO

10 rounds

10 swing R/L

10 snatch R/L

1 TGU

METCON

amrap 30"

20 push up

12 rowing buste enché

20 sit up

20 hip thrust

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