Workout of the Day

Strength : 5 rounds for weight of 10 barbell sumo good morning 1’rest 10 back squats 1’ rest Metcon : Rx : AMRAP 10’ 10 deadlifts (100/70kg) 40 double unders 30″ handstand hold Intermediate : AMRAP 10’ 8 deadlifts (70/50kg)… Read more »

« Nasty Girls » Rx : 3 rounds for time of 50 air squats 7 ring muscle ups 10 hang power cleans (60/40kg) Intermediate : 3 rounds for time of 50 air squats 7 bar muscle ups / 7 chest to bar… Read more »

CORE training : 4 rounds for quality of : 8 strict toes to bar 30″ banded hollow hold 10 banded hollow rocks 6/6 kettlebells renegade rows Metcon : Every 5’ for 5 rounds 20/14 cal row 20x 10m shuttle run 20 burpees

AMRAP 4′ 6 wall walk 6 box jumps (30″/24″) 2′ rest AMRAP 4′ 6 alternated dumbbells thrusters (2×15/10kg) 6 toes to bar 2′ rest AMRAP 4′ 6 arch rocks 6 walking lunges 6 hollow rocks 6 walking lunges 2′ rest AMRAP 4′ ½ Turkish get… Read more »

Team WOD (teams of 2) 10 rounds for time of execute one after the other : 4 deadlift 3 hang power clean 2 shoulder to overhead → 4 synchronized burpees execute one after the other : 4 L pull ups… Read more »

Team WOD : (teams of two) 50 jumps over the box (24″/20″) 100 double unders 50 dumbbells front squats (2×22.5/17.5kg) 100 double unders 50 chest to bar pull ups 100 double unders 50 alternated dumbbell power snatches (22.5/17.5kg) 100 double… Read more »

6 rounds fo time of 15/12 cal row 15 high kettlebell swings 15 hand release push ups Rx : 32/24kg Intermediate : 24/16kg – ktb swings standards – push ups standards Beginner : 16/12kg – ktb swings standards

A) 6 rounds for time of 6 strict toes to bar 6 heavy kettlebell swings 30 double unders B) CORE training : 5 rounds of 20″/10″ V ups 20″/10″ hollow hold 20″/10″ arch hold C) 3 rounds of 3′ Turkish get ups 2′… Read more »

Team WOD : (teams of two) 3 rounds of AMRAP 5’ 80 cal Air Bike max squat snatches 3’ rest Rx : 80cal – 60/40kg Intermediate : 70cal – 40/30kg Beginner : 60cal – 20/15kg