Florian Nicollier

WOD 13.06.21

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AMRAP 4′ 21 overhead squats (40/30kg) 21 lateral burpees rest 2′ AMRAP 4′ 15 overhead squats (50/35kg) 15 lateral burpees rest 2′ AMRAP 4′ 9 overhead squats (60/40kg) 9 lateral burpees Playlist Youtube 13.06.21 : ici

WOD 11.06.21

powerclean

RENFO : EMOM 12′ (40″ on / 20″ off) – barbell good mornings – weighted cossack squat – back rack reverse lunges – weighted Abmat sit ups Metcon : 5x EMOM 3′ 12 deadlift 9 hang power clean 6 shoulder… Read more »

WOD 09.06.21

a-ktb-swings

Rx : Pay in : 100/75 cal row then 5 rounds of 30 high kettlebell swings (32/24kg) 20 power snatches (40/30kg) 10 burpees box jumps (30″/24″) Cash out : 100/75 cal row Intermediate : Pay in : 80/60 cal row then 5… Read more »

WOD 08.06.21

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RENFO : 8 feet elevated ring row 20″/20″ single side bottoms up kettlebell hold (90°) 10 strict toes to bar Strength : Strict Press : 5 sets of 4+2 strict press 4-2 80%-100% 4-2 80%-100% 4-2 80%-105% 4-2 80%-105% 4-2… Read more »

WOD 07.06.21

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Renfo upper back + CORE : 3 rounds for quality of 8 élévations frontales en position de la chaise (yoga : utkatâsana) 8/8 bent over row 20m double kettlebell front rack carry 15 rollouts Front squats : 5 sets for… Read more »

WOD 06.06.21

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AMRAP 4′ 8 high kettlebell swings 4 lateral burpees rest 2′ AMRAP 4′ 8 single side kettlebell thrusters 4 lateral burpees rest 2′ AMRAP 4′ 8 weighted box step ups 4 lateral burpees rest 2′ and repeat Rx : kettlebell : 24/16kg – box : 20″… Read more »

WOD 05.06.21

bench-press

RENFO : 3 sets for quality of 8/8 kettlebell halo 8/8 half kneeling bottom up kettlebell press 8/8 kettlebell bent over row 8 kettlebell good mornings 15/15m single arm overhead walking lunge Metcon : AMRAP 20′ 21 bench presses 21… Read more »