Workout du 09/08/2017

Skill and Strenght
Overhead Squat – 3 x 3
Power Snatch – 5 x 2
Snatch - heavy Single

EMOM 10
odd - 10 HSPU
even - 3 ring MU

WoD
AMRAP 5 minutes
Burpee over the box

Accessories

HIPTHRUST
5 x 3  reps heavy

Super Set
5 x 10 GHD Sit Up
5 x 10 Good Morning

Workout du 08/08/2017

Skill and Strenght

Clean & Jerk – 5 x 2+1
Clean Pull 110% – 3 x 3
Back Squat – 3 x 5


Conditioning
AMRAP 5
7 Rounds of "The Chief" (135/95)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (155/105)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (185/135)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats


Accessories

10 rounds for quality

10 Hollow Rock
10 Hollow Arch

Workout du 07/08/2017

Skill/Strenght 

Snatch – 5 x 2

Snatch Pull – 3 x 3

Front Squat – 3 x 3

WoD

For Time

21-15-9:

DB Snatches (50/35)

Calorie Row

...Directly into...

21-15-9

Box Jump Over (24/20)

Pull-Ups

Fin de séance

4 x 10 bar Hip Thrust (40/50/60/70Kg)

4 x 10 GHD Sit Up