Workout of the Day

WOD 28.09.20

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Renfo shoulder 3 sets of : 2 A/R kettlebell bottom up carry (bras 90°) 15-20 banded scap push ups 30″ suspension pronation 30″ suspension supination serrée Metcon Rx : Every 4′ for 5 rounds : 21/15 cal row 20 front… Read more »

WOD 27.09.20

backsquat

Warm Up : 2 rounds of (20″on/10″off) kettlebell halo (20″L/20″R) kettlebell around the body pass (20″L/20″R) kettlebell figure 8 kettlebell press (20″L/20″R) kettlebell windmill (20″L/20″R) kettlebell overhead lunges (20″L/20″R) Bear Complex : 5 rounds of 7 unbroken sets of this complex : 1 power… Read more »

WOD 26.09.20

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Support Your Local Box WOD 3 For time : 50 dumbbell deadlifts (2 dumbbells) 50 AbMat sit-ups 50 box step-ups (without dumbbell) 50 single-arm dumbbell thrusters (one dumbbell) Rx : Femmes : 2x 15kg – 20″ Hommes : 2x 22.5kg… Read more »

WOD 25.09.20

wallballshot

AMRAP 25’ 50 wallball shots 40/30 cal row 30 deadlifts 20 dumbbells push presses 10 renegade rows Rx : 20/14lbs -100/70kg – 2×22,5/15kg Intermediate : 14/10lbs – 70/45kg – 2×15/10kg Beginner : 10/6lbs – 30/20kg – 2×7,5/5kg Playlist Youtube 25.09.20 : ici

WOD 24.09.20

pushjerk

Renfo Back & Front Rack 4 sets of 200m double kettlebell front rack carry 45″ plate plank on elbows 10-15 barbell hip thrust Metcon Every 2′ for 8 rounds 10 burpees over the bar 5 hang power clean and jerk… Read more »

Movement Workshops

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Movement Workshops by Melissa Ellberger QUAND ? Module 1 : Samedi 03.10.2020 de 09h00 à 12h00 Équilibre postural et gestion du mouvement Inscription ici : MODULE 1 Module 2 : Samedi 14.11.2020 de 09h00 à 12h00 Étude du handstand et appuis dynamiques Inscription… Read more »

WOD 21.09.20

gobletsquat

Strength Front squat : 5 sets of 5 front squats (3″ pause en début de remontée) Metcon AMRAP 10’ : 20 double unders 10 American kettlebell swings 7 gobelet squats Rx : 32/24kg (ou plus…) Intermediate : 24/16kg Beginner : 12/8kg… Read more »