Workout of the Day

Weightlifting : A) as a big warm up (empty bar) 3 to 5 rounds of 2 snatch high pull 2 power snatch 2 overhead squat 2 squat snatch B) EMOM 12′ 2 snatch high pull 2 power snatch 2 overhead squat 2 squat… Read more »

Strength : Front squat 6 – 6 – 6 – 6 – 6 – 6 – barbell or kettlebell front squats – work for quality (full range of motion) NOT for weight ! Metcon : 6 to 8 rounds for… Read more »

CORE Training : 3 rounds of 20″/10″ V-ups / tuck ups / sit ups 20″/10″ lateral plank (with or without rotation)(L) 20″/10″ lateral plank (with or without rotation)(R) 20″/10″ hollow hold 20″/10″ arch hold Gymnastics : EMOM 20′ min 1 :… Read more »

Strength & Stamina : every 30″ for 30 rounds (15′) 1 deadlift (AHAP) Metcon : 6 rounds for time 400m run 6 deadlifts 12 toes to bar Rx : 100/75kg Intermediate : 80/50kg Beginner : 40/30kg – knees raise Playlist… Read more »

AMRAP 4’ 4 burpees over the bar 6 deadlift 2’ rest AMRAP 4’ 4 burpees over the bar 4 hang power clean 2’ rest AMRAP 4’ 4 burpees over the bar 2 shoulder to over head 2′ rest and repeat… Read more »

AMRAP 4’ 12 bodyweight deadlift jumps 3 dumbbells man makers 2′ rest AMRAP 4’ 12 dumbbells thruster 3 dumbbells burpee deadlifts 2′ rest AMRAP 4’ 12 dumbbells deadlifts 3 burpees 2′ rest and repeat Rx : 2×22.5/15kg Intermediate : 2×15/10kg… Read more »

Rx : 27 hang power clean (50/35kg) 27 burpees 27 cal Assault Bike 21 hang power clean (60/40kg) 21 burpees 21 cal Assault Bike 15 hang power clean (70/45kg) 15 burpees 15 cal Assault Bike 9 hang power clean (80/50kg) 9… Read more »

Renfo : 5 sets for quality of 6 floor press (ahap) immediate follow by 20 strict press (empty bar) + max unbroken push ups Metcon : 6 rounds for time of 20 wall ball shots 20 cal row Playlist Youtube… Read more »

CORE Training : 3 rounds of 20’’-30’’ hollow hold 10 press back 10 legs up 10 knees to chest Skill : « kipping » (tuto for the kipping pull ups) – kipping pull ups – kipping toes to bar – kipping chest to bar… Read more »