Workout of the Day

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 »

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 »

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 »

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

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 »

Renfo : pull ups / chest to bar Level 1 : 0 à 2 pull ups stricts 5 rounds for quality of Strict pull ups (or assisted feet on floor or band) -> 2/3″ at the top (chin over the… Read more »

Weightlifting : Snatch En % du complex de la semaine dernière (1 hang power snatch + 1 squat snatch) Every 90″ for 3 rounds à 60% 2 power snatch 3 overhead squats Every 90″ for 3 rounds à 70% 2… Read more »

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 »