27/12/19

Metcon 15

Overhead squat 3-3-3-3-3 reps

27 décembre 2019

26/12/19

Metcon 20

50-40-30-20-10 reps for time of:

Medicine-ball cleans
Push press wall-ball shots

20-lb. ball, throw to 9 ft.
30-lb. ball, throw to 10 ft.

26 décembre 2019

24/12/19

Metcon 25

Wod Team of 2 :

100 cal row,

100 thrusters 40/30kg

100 toes to bar

100 wallball,

1000m run

24 décembre 2019

23/12/19

Metcon 20

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

23 décembre 2019

20/12/19

Metcon 25

For time:
1 round of:
    30 strict pull-ups
    60 push-ups
    90 squats
Then, 2 rounds of:
    15 strict pull-ups
    30 push-ups
    45 squats
Then, 3 rounds of:
    10 strict pull-ups
    20 push-ups
    30 squats

20 décembre 2019

19/12/19

Metcon 15

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
7 box jumps

35-lb. DBs, 24-in. box
50-lb. DBs, 30-in. box

18 décembre 2019

18/12/19

  • Metcon 25

 

For Time (with a Partner)
200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 lb)
75 Bar Over Burpees
50 Pull-Ups
18 décembre 2019

17/12/19

Metcon 15

Back squat 3-3-3-3-3 reps

17 décembre 2019

16/12/19

Metcon 20

For time:

1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.

Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.

Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.

16 décembre 2019

18/12/19

Metcon 25

 

For Time (with a Partner)
200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 lb)
75 Bar Over Burpees
50 Pull-Ups
16 décembre 2019

13/12/19

Metcon 18


Weighted dip 3-2-2-2-1-1-1-1-1 reps

Excentrique HSPU 3-2-2-2-1-1-1-1-1 reps

13 décembre 2019

12/12/19

Metcon 12

Amrap 12’

30 DU,

10 burpees,

3 bar muscle ups

12 décembre 2019

11/12/19

Metcon 15
21-15-9 reps for time of:

Bench presses
Squat cleans

125-lb. bench, 95-lb. clean
185-lb. bench, 135-lb. clean

11 décembre 2019

10/12/19

Metcon 20
For 20 minutes:

Run 400 m
Rest precisely the same amount of time as the previous run

10 décembre 2019

09/12/19

Metcon 15

5 rounds for time of:

30 Wall Ball shots
30 box jumps

14-lb. ball to 9 ft., 20-in. box
20-lb. ball to 10 ft., 24-in. box

9 décembre 2019

06/12/19

Met Con 24´

Ricky

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
5 dumbbell deadlifts
8 push presses

50-lb. DBs, 95-lb. barbell
75-lb. DBs, 135-lb. barbell

6 décembre 2019

05/12/19

Met Con 18´

Time Cap 15´

4 Rft

400 mts Run

50 Walking Lunges

5 décembre 2019

04/12/19

Met Con 30´

1600 mts Run

1´Front Scale KB (30´´ each leg)

1´Back Scale (30´´ each leg

1´HStand Hold

1200 mts Run

2´Plank

800 mts Run

1´L-Sit

400 mts Run

4 décembre 2019

02/12/19

Met Con 20´

Time Cap 18´

2´Front Scale-Back Scale( 30´´F-30´´B)

21 Split Snatch- Push Press

1´Handstand Hold

15 Split Snatch-Push Press

1´L-Sit

9 Split Snatch-Push Press

1´Plank

2 décembre 2019

22/11/19

Met Con.22´

Amrap 20´

500 mts Row

50 Pistols

10 Squat Snatches(95-135 lbs)

22 novembre 2019

21/11/19

Met Con.20´

Time Cap 17´

3 RFT:

400 mts Run

21 Ring Dip( matador-push ups diamant)

2 Legless Rope Climb (8 Tarzan Pull-Ups-16 Ring Rows)

21 novembre 2019

20/11/19

Met Con. 25´

Time Cap 20´

For time :

150 Wall Balls

Each Time you break a set or rest, stop and perform 15 Jefferson Curls

20 novembre 2019

19/11/19

Met Con.20´

Amrap 5´ : HP Snatches(20/15)-Burpees Over Bar

1´Rest

Amrap 5 ´ : 10  KB Thrusters(16/12)-10 Cal Row

1´Rest

Amrap 5´ : 50 T2B-Max Time Plank

19 novembre 2019

18/11/19

Met Con.30´

Time Cap 25´

5 Rounds for time of :

50 DU

20 SDHP(35-25)

20 GHD Sit-Ups

20-Cal. Row

18 novembre 2019

15/11/19

Met Con 30´

4 Tabatas. Rest 3´(chaque tabata se divise en 2 avec 2 mouvements)

-Row-Sauts pieds joints mains sur banc ou box

-DU-Jumping Lunges

-Burpees-Tuck Lunges

-Shuttle Sprint –Broad Jump(sur 25m)

15 novembre 2019

14/11/19

Met Con 32´

For Time 30´

2000 mts Row

1000 mts Run

75 Burpees

50 DU

14 novembre 2019

13/12/19

Met Con 18´

Time Cap 15´

50 Med Ball Cleans

25 Push Jerks (70/47.5)

50 Med Ball Cleans

13 novembre 2019

12/11/19

Met Con 28´

Time Cap 25´

75 KB Swings(20/16 kgs)

50 GHD Sit-Ups

1000 mts Row

12 novembre 2019

11/11/19

Met Con.25´

Time Cap 20´

61 mts DB OH Walking Lunges

50 DB Box Step-Up

50 Strict HSPU

61 mts Handstandwalk

11 novembre 2019

08/11/19

3 rounds at any pace of:

Max pull-ups
Max-rep bench press ( 95 / 135 lb. )
Max squats in 60 seconds

8 novembre 2019

07/11/19

For time: 20’

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

75 lb. 115 lb.

7 novembre 2019