N°298

FOR TIME

Thrusters (50/30)
10-8-6-4-2

Toes To Bar
20-18-16-14-12

N°297

For Time :

100 Double Unders

Then :
21-15-9
Kb Swing
Gobelet Squat

100 Double Unders

N°296

25′

Team Of 2

-500 Row
-20 Pull Up
-30 Wall Ball

Athlete A et B alterne à chaque fois par exercice

N°295

BACK SQUAT

2-2-2-2-2-2

N°294

« JT »

21-15-9

HSPU

RING DIPS

PUSH UP

N°293

4 rounds FOR TIME

5 Power Clean (70/40)
10 Kettlebbell Swing
15 Box Jump
20 Burpees

N°292

« FRAN »

21-15-9

THRUSTERS (90LBS)

PULL-UPS

N°291

FOR TIME

20 Dumbbell Thrusters (25/17,5)
20 Cal Row
20 Dumbbell Push Press (25/17,5)
20 Burpees
20 Dumbbell Hang Clean (25/17,5)
20 Cal Row
20 Dumbbell Push Press (25/17,5)
20 Burpees
20 Dumbbell Thrusters (25/17,5)

N°290

FOR TIME

10-9-8-7-6-5-4-3-2-1

Sumo deadlift High Pull
Bar Facing Burpees

N°289

AMRAP 30′

Team Of 3

1) Max distance Row

2) 10 deadlift by 2
10 synchro Burpees
10 Synchro Sit Up

N°288

15 Minutes to Find 3RM Thrusters

N°287

Double Under
80-60-40-20

Cal Row
40-30-20-10

HSPU
20-15-10-5

N°286

FOR TIME

– 50 Wall ball
– 50 Kb Swing
– 50 Sit Up
– 50 Box jump Over
– 50 Sit Up
– 50 Kb Swing
– 50 Wall Ball

N°285

FOR TIME

21-18-15-12-9-6-3

– Cal Row
– Toes To Bar

N° 284

WOD A
AS HEAVY AS POSSIBLE 12′ E2MOM
5 Front Squat

WOD B
7′ AMRAP

7 Handstand Push Up
7 Power Clean (60/40)

N°283

TEAM OF 2 :

4 rounds FOR TIME

– 800 Row
– 50 Wall Ball (9/6)
– 6 rope Climb
– 25 Hang power snatch (40/25)

N°282

OPEN 13.2

AMRAP 10′
5 SHOULDERS TO OVER HEAD (115/75)
10 DL
15 BOXJUMP

N°281

AMRAP 10′

3 SQUATS SNATCH (60/40)
30 DU

N°280

6 Rounds FOR TIME

8 Deadlifts
4 Squat Clean
2 Jerk
6 burpees over

USE SAME BAR

N°279

4 rounds FOR TIME
400m row
30 dumbell snatch (30/20)
20 push ups

N°278

AWAP
TIME CAP 18′

Dead Lift
4-4-4-4-4-4

N°277

7 rounds FOR TIME
7 over head squat (50/30)
7 Pull ups
7 Box jumps

N°276

TEAM WOD 3

AMRAP 30′

5 rope climb
10 HSPU
20 KB Swing
40 Cal Row

N°275

EMOM 12′

MINUTE 1/ 5 Burpees pull up
MINUTE 2/ 10 Sumo Deadlift High Pull

N°274

DIANE

FOR TIME
21/15/9
DL
HSPU

N°273

6 Rounds FOR TIME

3 Deadlifts
6 Snatch
9 Over Head Squat

USE SAME BAR

N°272

5 Rounds FT

5 Ring Muscle Up
10 Squat Clean 185 LBS (83 kg)

N°271

3 Rounds ft

15 Wall Ball
20 Sit Ups
60 Double Unders

N°270

HELENE

3 RFT

400 M
21 SWING KB
12 PULL UP

N°269

10 Rounds TEAM 2

12 Power Clean
12 Jumping Jack
12 Burpees Box Jump
12 Jumping Lunges

N° 268

EMOM 16′

MINUTE 1/ 16 Dumbbell Snatch Right
MINUTE 2/ 12 Hand Release Push Up
MINUTE 3/ 16 Dumbbell Snatch Left
MINUTE 4/ 12 HRPU

N° 267

Heavy Day

Front Squat

4-4-4-4-4-4

N°266

EMOM 18′

MINUTE 1 / 10 Burpees
MINUTE 2 / 200m Row
MINUTE 3 / 20 Pistol Squat (10 L/10 R)
…..

N° 265

FOR TIME

25 Pull Up
50 Thrusters 95 LBS
100 Double Under
50 Thrusters
25 Pull Up

N° 264

AMRAP 12′

8 Toes to bar
16 Clean med Ball
32 Double Under

N° 260

3 RFT

21 DL 185 LBS
15 PULL UPS
9 FRONT SQUAT

N°259

AWAP

OVER HEAD SQUAT

6-6-6-6

N°258

FOR TIME

31-21-11
DU
BOX JUMP
SWING KB

N°257

TEAM WOD

21 RFT
9 cal row
9 push up
9 wall ball shot ( 9/6)

CHANGE ATHLETE EACH ROUNDS

 

N°256

2RFT
12 DEADLIFT (60/ 40)
9 POWER CLEAN
6 JERK
24 PULLUP

N°255

6 RFT

4 POWER SNATCH (40/20)

12 SIT UP

4 OVER HEAD SQUAT

12 BURPEES

N°254

HEAVY DAY

POWER CLEAN

4-4-4-4-4

TIME CAP 12′

N°253

FOR TIME
200 CALORIES
MINUTE 1 commence par 1 BURPEES
MINUTE 2 commence par 2 BURPEES
ect…….

N°252

FOR TIME

9-6-3

SQUAT SNATCH(60/40)

BAR MUSCLE UPS

N°251

TEAM WOD TRIPLE JACKIE

3000 ROW

150 THRUSTERS 40/30
90 PULL UP

N°250

PUSH JERK
3-3-3-3-3

N°249

AMRAP  5′
EVERY MINUTES
8 CLUBBELL FRONT SQUAT
MAX DU

REST  3’00
AMCALAP 5′
EVERY MINUTES
8 DB power snatch
MAX CAL

N°248

20 SWING KB (24/16)
20 HSPU
20 KB SWING
20 RING DIPS
20 KB SWING
20 PUSH UP

N°247

AMRAP in 13 minutes
22 calorie Row
22 Power Cleans (40/20)
22 Wall Balls (9/6)
22 Toes-to-Bar

N°246

EMOM 7
3 WEIGHTED STRICT PULL UP
(DB ENTRE LES CUISSES)

CASH OUT
9 MINUTES
1 MINUTE BATTLE ROPE
1 MINUTES ROW
1 MINUTE JUMPING JACK

N°245

EQUIPE DE 3
BARBARA WITH NO REST
5 RFT
20 PULL UP
30 PUSH UP
40 SIT UP
50 SQUATS
RULE CHANGE ATHLETE EVERY BREACK

N°244

2 ROUNDS AMRAP
0-2 MINUTE MAX DU
2-4 MINUTE MAX HANG SQUAT CLEAN ( 40/20)
4-6 MINUTE MAX PULL UP
REST 1 MINUTE

N°243

THRUSTERS UNBROKEN ( 40 / 20 )
EVERY BREACK 15 SIT UP
UNTIL 80 THRUSTERS

N°242

AMCALAP 12′

MAX CAL

EVERY MINUTES BEGINS WITH 24 DU

N°241

FOR TIME

50 Kettlebell Snatch (24/16)
50 Push Up
50 Kettlebell Swing
50 Sit up
50 Kettlebell Push Press
50 Air Squat

N°240 OPEN 16.4

OPEN 16.5

21-18-15-12-9-6-3
Thrusters
Bar Facing Burpees

N°239

SPLIT JERK

1-1-1-1-1-1-1-1-1-1

N°238

AMRAP 26′
1 Rope Climb
3 Thrusters
6 Ring Dips
9 Box Jump

N°237

FOR TIME

3 Rounds
10m Handstand Walk
10 Clean and Jerk

THEN 2 Rounds
200 Double under
20 Cest To Bar

THEN 1 Round
1000m Row
50 Sit Up

N°236

FOR TIME

5 Deadlift (100/70)
10 Burpees
15 Handstand Push up
5 Deadlift
10 Burpees
20 Chest To bar
5 Deadlift
10 Burpees
25 Toes To Bar
5 Deadlift
10 Burpees
30 Sit Up

N°235

Back Squat

3-3-3-3-3

N°234

4 Rounds for max Reps

1 min Shoulder to overhead
1 min Box Jump
1 min Dummbell Thrusters
1 min Rest

N°233 « OPEN 15.1 »

AMRAP 9’00

15 TOES TO BAR

10 DEADLILFTS ( 50 KG / 30 KG )

5 SNATCH ( 50 KG / 30 KG )

N°232

100 Double Under

then :
50-40-30-20-10
Med Ball Clean
Sit Up

100 Double Under

N°231

TEAM WOD

AMRAP 10′
10 Burpees
10 Swing Kettlebell

AMRAP 8′
8 Burpees
8 Squat Clean

AMRAP 6′
6 Burpees
6 Chest to Bar

N°230

FOR TIME

18-15-12-9-6-3

Hang Squat Snatch (40/25)
Chest To Bar Pull Up

N°229

FOR TIME

10-9-8-7-6-5-4-3-2-1

Deadlift (100/60)
Box Jump
Weighted Sit Up (20/10)

N°228

AMRAP 12′

1 Sumo Deadlift High Pull
1 Handstand Push Up
1Toes To Bar

2 Sumo Deadlift High Pull
2 Handstand Push Up
2 Toes To Bar

+ 1 REP EACH ROUNDS

N°227

3 Round ft

10 Power Snatch (60/40)
100 Double Under

N°226 « ARTIE »

AMRAP 20′

5 Pull up
10 Push UP
5 Air squat
5 Pull Up
10 Thrusters (40/30)

N°225

E2MOM 12′

– 20 Kettlebell Swing
– Max Wall Ball Shot

N°224

TEAM WOD FOR TIME

100 cal Row
90 Wall Ball Shot
80 Cal Row
70 Burpees
60 cal Row
50 Toes To Bar
40 cal Row
30 Handstand Push Up
20 Cal Row
10 Muscle Up

N°223

As Heavy As Possible

SNATCH BALANCE

2-2-2-2-2-2

N°222

FOR TIME

30 Kettlebell Snatch (24/16)
30 Box Jump
1000m Row
30 Box Jump
30 Kettlebell Snatch

N°221

FOR TIME

40 cal
30 swing kettlebell
20 pull ups
10 STRICT hand stand push ups

N°220

HEAVY DAY
Hang Power Snatch
3-3-3-3-3-3

N°219

4 ROUNDS
10 push press ( 40/20)
5 ring dips
20 DEADLIFT bw
5 PARALETTES dips

N°218

TEAM WOD 2
EMOM 28min
6 burpees box jump
12 gobelet lunges

N°217

4 ROUNDS FOR TIME
10 handstand push ups
20 pistol squats
30 sit ups

N°216

FOR TIME

21-15-9
Burpees
Over Head squat
Chest to bar pull ups

N°215

3 rounds FOR TIME
500m
3 muscle up
6 burpees
12 squat clean clubbell (16 KG)

N°214

100 Double unders
75 sit ups
50 Thrusters (20/15)
25 box jump

N°213 « ODGAR »

AMRAP 14′
1 Muscle up
3 power snatch (50/25)
12 wall ball

N°212 « HEAVY DAY »

AHAP
6-5-4-3-2-1
DeadLift

TIME CAP 20’00

N°211

TEAM WOD FOR TIME

3 rounds
45 wall ball
45 Double unders

REST 3’00

3 rounds
45 cal assault bike
45 clean med ball

 

REST 3’00

3 rounds
45 cal skierg
45 box jumps

N°210

AMRAP 16min
5 Burpees over the bar
10 Deadlift (bw)
15 Toes to bar

N°209

FOR TIME

500m row
25 box jump
500m row
50 step up
500m row
100 squats
500m row
150 Double unders
500m row
50 sit up

 

N°208

3 rounds FOR TIME
20 kettlebell Clean right
10 pull ups
20 kettlebell clean left
10 pull ups

N°207 « NANCY »

5 Rounds FOR TIME
400m
15 overhead squat (42,5/30)

N°206

FOR TIME

25 pull ups
50 Double Unders
75 Wall Ball
100 Double Unders

N°205

Team 3

FOR TIME
4K row
200 Kettlebell sumo deadlift high pull
400 sit up

N°204

AMRAP 12min
12 Box Jump
12 HR Push ups
12 Dumbell Snatch (25/17,5)

N°203 HEAVY DAY

AHAP

5-4-3-2-1
Power Clean
Time cap 20′

N°202

EMOM 16 MIN
MINUTE 1 / 10 BURPEES HAND RELEASE BOX JUMP (MEDIUM BOX)
MINUTE 2 / 10 PUSH PRESS DUMBBELL ( 20/10)
MINUTE 3 / 10 DL (80/60)
MINUTE 4 / 10 RINGS DIPS

N°201

FOR TIME

50 CLEAN MED BALL (9/6)
40 WALL BALL ( 9 /6 )
50 CAL
40 KETTLE SUMO DL HIGHT PULL (20/10)
50 SWING KB

N°200 « GRACE »

FOR TIME

30 CLEAN AND JERK (60 KG / 45 KG)

 

N°199

AMRAP 7’00
1 BAR MUCLES UP
2 ROPE CLIMB LEG LESS
3 HSPU

N°198 TEAM WOD « FAT ANGIE »

FOR TIME

100 C2B
100 PARALETTES DIPS
100 T2B
100 PISTOLS

N°197

UP AND FRAN

9-15-21-15-9

THRUSTERS

PULL-UPS

RX: 20/15

N°196

FOR TIME (TIME CAP 9’00)

LADDER 9-7-5-3-1

FRONT SQUATS

OVERHEAD SQUATS

RX H 30/40/50/60/80

RX F 15/20/25/30/55

 

N°195

AMRAP 12′
5 SIT UP
4 PISTOLS
3 BAR MUSCLE UP
2 PARALETTES DIPS
1 ROPE CLIMB LEGLESS

N°194

AS HEAVY AS POSSIBLE

10 ROUNDS (NOT FOR TIME REST AS NEEDED)

2 COMPLEX UNBROKEN

POWER CLEAN-FRONT SQUAT-SPLIT JERK

N°193 Q2 ALPHA GAMES

FOR TIME

50 WALL BALL 10 DU

40 WALL BALL 20 DU

30 WALL BALL 30 DU

20 WALL BALL 40 DU

10 WALL BALL 50 DU

MAX C2B in the remaining time

TIME CAP 16’00

 

N°192

FOR TIME

3K ROW

300 BOX STEP-UP (60/50)

N°191

21 RFT ( TEAM 3)
3 TRUSTERS ( 40/25)
3 T2B
3 PULL UPS
2 TRUSTERS
2T2B
2 PULL UPS
1 TRUSTERS
1 T2B
1 PULL UPS

CHANGE EACH ROUNDS

N°190

EMOM 9’00

2 DEADLIFT

3 CLEAN N JERK

USE THE SAME BARBELL

RX AS HEAVY AS POSSIBLE

N°189

2 RFT

14 WALKING LUNGES KB OVER HEAD ( 8/4)

14 C2B

14 DIPS

14 WALKING LUNGES OVER HEAD

14 PULL-UPS

14 PUSH-UPS

N°188

AHAP

BENCH PRESS

4-4-4-4 TIME CAP 8′

SHOULDER PRESS

4-4-4-4 TIME CAP 8′

N°187

AMRAP 24′

24 CLEAN MED BALL (9/6)

12 CLEAN CLUBBELL (16/8)

24 SIT UP

12 CLEAN CLUBBELL

N°186 « ELISABETH »

FOR TIME

21-15-9

SQUAT CLEAN (60/45)

RING DIPS

N°185

FREE SNATCH RX ( 50 / 30)

4 RFT

8 SNATCH ( FREESTYLE)

16 JUMPING JACK

32 DOUBLE UNDER

N°184

TEAM WOD 3

AMRAP 6′ MAX CAL SKI CHANGE EVERY 10 CAL
AMRAP 6′ MAX ROP CLIMB ALTERNATIVE EACH REP
AMRAP 6′ MAX WALL BALL 5 KG CHANGE EVERY 12 REP

N°183

1- 3 MAX PULL-UPS UNBROKEN TIME CAP 7’00

2- FOR TIME

30 BOX-JUMP
30 RELEASE PUSH UP
30 SIT UP
20 BJ / PUSH UP / SIT UP

10 BJ / PUSH UP / SIT UP

N°182

AMRAP 9 Min ( RX 60 KG / 40 KG)
2 TRUSTERS 10 DU
4 THRUSTER 20 DU
6 THRUSTERS 30 DU
8 THRUSTERS 40 DU
+2 ET +10 EACH ROUNDS

N°181

FOR TIME

-50 Sit Up
-40 Push Up
-30 Overhead Squat
-20 Pull Up
-10 Handstand Push Up

N°180

5-5-5-5-5 BENCH PRESS

TIME CAP 18’00

N°179 « CHRISTINE »

3 RFT

500 M ROW

12 DL BODYWEIGHT

21 BOXJUMP

N°178

AMRAP 12′

21 DU

7 HSPU

N°177

AMRAP 25′

10 WEIGHTED PULL

20 TOES TO BAR

30 SWING KB

 

N°176

8 RFT

SQUAT SNATCH

BURPEES

PULL UPS

N°175

FOR TIME

21-15-9-15-21

WALL BALL

BOX JUMP

RING DIPS

N°174

DT

5 RFT

12 DL

9 CLEANS

6 JERK

 

N°173

AMREP (WALL BALL)

5 ROUNDS TIME CAP 18 MIN

15 CAL

MAX UNBROKEN WALL BALL

 

N°172 « BRADSHAW »

10 ROUNDS FOR TIME

3 HSPU

6 DL (100 KG / 70 KG)

12 PULL-UPS

24 DU

N°171

6 RFT

12 BOX JUMP

21 SWING KB

EACH MINUTES BEGIN BY 4 BURPEES

 

N°170

TEAM 3

FOR TIME

« 1200 REPS »

240 Burpees
240 Dumbbell Thrusters
240 Push Up
240 Wall Ball
240 Sit Up

N° 169

FOR TIME

10 POWER CLEAN

25 TOES TO BAR

50 DU

75 WALL BALL

50 DU

25 TOES TO BAR

10 POWER CLEAN ( 70 / 40)

N° 168

SQUAT CLEAN

1-1-1-1-1-1-1-1

N° 167

AMRAP

4 ROUNDS OF

1 MIN CAL ROW

1 MIN SWING KB

1 MIN TOES TO BAR

1 MIN REST

N° 166

FOR TIME

20 PULL-UPS

THEN

21-15-9

BURPEES

KB SNATCH

THEN

20 PULL-UPS

N°165 « MARGARITA »

50 ROUNDS FOR TIME

1 BURPEES

1 PUSH-UP

1 JUMPING JACK

1 SIT UP

1 HAND STAND

N°164

DEADLIFT

2-2-2-2-2-2

AHAP 16′

N°163

For Time

150 Thruster (20 KG)
150 Double Under
75 Wall Ball
75 Cal Row
50 Sit Up
50 Burpees
25 Chest To Bar Pull Up
25 Ring Dips

N°162

AMRAP 10′

– 3 Kettlebell Swing (24/16)
– 3 Box Jump

– 6 Kettlebell Swing
– 6 Box Jump

– 9 Kettlebell Swing
– 9 Box Jump

Continu until times up

N°161

5 RFT
– 5 power snatch (50/35)
– 10 overhead squat (50/35)
-15 Toes to bar

N°160

AMDAP

MAX DISTANCE ROW

EVERY 500 M 20 DOUBLE UNDER

N°159

AMRAP 12min
9 kettlebell Deadlift hight pull
9 pulls ups
9 kettlebell swing
9 toes to bar

N°158 « KELLY »

5 RFT

400 M ROW

30 BOX JUMP

30 WALL BALL

 

 

N°157

FOR TIME

25 HSPU

50 DB SNATCH

25 HSPU

50 DB SNATCH

 

N°156

WOD TEAM

AMDAP 10′

DISTANCE ROW

AMRAP 8′

DB THRUSTER

AMRAP 6′

BURPEES

AMRAP 4′

BOX JUMP

N°155

4 RFT

8 PULL UP

16 KETTLE CLEAN

32 DU

N°154

AWAP

OVER HEAD SQUAT

5-5-5-5-5

 

N°153

5 RFT

10 PUSH UPS

15 KETTLE SWING

20 CAL ROW

N°152

FOR TIME

12-9-6-3

DEADLIFT SNATCH GRIP

HANG POWER SNATCH

N°151 BENCHMARCK « PAUL »

5 RFT

50 DU

35 KNEES TO ELBOWS

10 M WALKING LUNGES ( 25/10)

N°150

FOR TIME 6 rounds
9 Overhead squat (45/30)
9 Toes to bar

N°149

FOR TIME Team 3

1500m Row
200 wall ball
1500m Row
200 sit up
1500 row
200 box jump

N°148

FOR TIME

21-15-9-15-21
Push press (40/25)
Pull ups
Double under

N°147

AMRAP 12min
12 push-ups
12 box jumps
12 thrusters ( 45 /30 )

N°146

FOR TIME

4 Rounds
10 dumbell snatch right
10 dumbell snatch left
120m run

N°145

FOR TIME « 150 »
50 cal ROW
50 double under
50 sumo DL hight pull (50/25)

N°144

AMWAP (WEIGTH)

3-3-3-3-3-3 FRONT SQUAT

N°143

FOR TIME

60-40-20-40-60
Cal row
Swing Kettlebell (24/16kg)
Sit up
Box jump (60/45)

N°142

FOR TIME

7 ROUNDS

7 POWER CLEAN (60/40)

7 HSPU

N°141

FOR TIME

4 ROUNDS

10 CAL ROW

10 RING DIPS

10 WALL BALL (10/6)

N°140

FOR TIME 8 ROUNDS OF

3 DEADLIFT SNATCH GRIP

2 HANG POWER SNATCH

1 SQUAT SNATCH

UNBROKEN

N°139 « FRAN »

FOR TIME

21-15-9

THRUSTER (42,5/30)

PULL UPS

N°138

FOR TIME

4 ROUNDS RX (60 KG/ 40 KG)

7 PUSH UP

6 BOX JUMP

5 HANG POWER CLEAN

4 FRONT SQUAT

3 PUSH PRESS

2 BURPEES OVER BAR

N°137

TEAM 3

400 CAL ROW

90 PULL UPS

150 WALL BALL

300 SIT UPS

N°136

FOR TIME

50 DOUBLE UNDER

21 SWING KETTLEBELL ( 24/16)

21 GOBELET SQUAT (24/16)

50 DU

15 SKB

15 GS

50 DU

9 SKB

9 GS

N°135 HEROES « JACK » SCALED

FOR TIME 8 ROUNDS

10 PUSH PRESS (50/30)

10 SWING KETTLE BELL (24/16)

10 BOX JUMP

 

 

N°134

FOR TIME

12 HANG POWER SNATCH

12 DIPS

12 SIT UP

300 ROW

10 HPS

10 DIPS

10 SIT UP

300 ROW

8 HPS

8 DIPS

8 SIT UP

N°133

TEAM WOD

36-27-18-9-18-27-36

CAL ROW

TOES TO BAR

DOUBLE UNDER

WALLBALL

N°132

FOR TIME 5 ROUNDS OF

 

9 FRONT SQUAT ( 40/20)

12 BURPEES over bar

15 PULL UP

N°131

1- FOR TIME 2K ROW

2- FOR TIME

15 PUSH UP – 1 SIT UP

14 – 2

13 – 3

……..

1 – 15

N°130

AMRAP 16′

START 150 CAL ROW

DEADLIFT BW

 

N°129 « HEROES » AIR FORCE

FOR TIME

20 THRUSTERS

20 SUMO DEADLIFT HIGHT PULL

200 OUSH JERK

20 OHS

20 FRONT SQUATS

every minutes start by 4 burpees

N°128

AMWAP 2′ (WEIGHT)

BENCH PRESS

AMWAP 2′

BACK SQUAT

AMWAP 2′

DEADLIFT

 

RULES CHOOSE AND KEEP THE SAME WEIGHT’S BARBELL PER EACH MOUVEMENTS.

 

N°127

TEAM 3 PERSONS

AMRAP 31′

3 PERSONS SYNCHRONIZED

6 BURPEES

12 SWING KB

16 SIT UP

 

 

N°126

FOR TIME

4 ROUNDS

6 PULL UP

8 BOX JUMP

10 THRUSTER (40/20)

12 DU

N°125

AMRAP 1 8’00 MIN

15 OHS (40/25)

15 BOX JUMP

REST 2’00 MIN

AMRAP 2 8’00 MIN

15 WALL BALL

15 BURPEES

N°124

SQUAT SNATCH (MAX weight)

2-2-2-2-2

 

 

N°123 BENCHMARK « JAKIE »

FOR TIME

1000 ROW

50 THRUSTERS (20/15)

30 PULL UPS

 

N°122

TEAM WOD 3 PERSONS

EACH ONE:

300 ROW

20 PUSH UP

10 WALL BALL

2 OTHERS UNBROKEN PLANK

N°121

FOR TIME

6 ROUNDS

12 CLEAN MED BALL (12/8)

9 BOX JUMP

6 PULL UPS

3 BURPEES

N°120

4 ROUNDS AMRAP

45′ WORK 15′ REST

-MAX CAL ROW

-MAX DUMBBELL SNATCH

-MAX ROPE PULL

N°119

50 GHD SIT UP

AND

EMOM TIME CAP 9’00

2 STRICTS HAND STAND PUSH UP

12 STRICTS SIT UP

 

 

 

N°118 BENCHMARK « NANCY »

FOR TIME

5 ROUNDS

400 RUN

15 OHS

N°117

CLEAN SQUAT 5-5-5-5-5

FOR TIME

21-15-9

POWER CLEAN (60KG/30KG)

CHEST TO BAR PULL UPS

N°116

WOD TEAM 3 PERSONS

45 PULL UP

600 ROW

45 SUMO DL KB (24/16)

600 ROW

45 PUSH UP

600

45 SIT UP

600 ROW

45 WALL BALL (10/16)

600 ROW

45 BOX JUMP

600 ROW

N°115

AMRAP 9′

24 DOUBLE UNDER

12 SWING KB (24KG/16KG)

6 BOX JUMP

N°114

FOR TIME

3-6-9-12-15

SQUAT CLEAN AND JERK (60 KG /30 KG)

BURPEES OVER BAR

N°113

STRENGTH   BENCH PRESS 2-2-2-2-2


WOD FOR TIME 

800 M ROW

12 SWING KB (24/14)

12 BOX JUMP (90 cm/60 cm)

600 M ROW

12 SWING KB (24/14)

12 BOX JUMP (90 cm/60 cm)

400 M ROW

12 SWING KB (24/14)

12 BOX JUMP (90 cm/60 cm)

N°112 HEROES « JOSH »

FOR TIME

21 OVERHEAD SQUAT (40/30 )

42 PULL UPS

15 OVERHEAD SQUAT

30 PULL UPS

9 OVER HEAD SQUAT

18 PULL UPS

N°111

FOR TIME

21-18-15-12-9

DUMBBELL SQUATCLEAN (20/10)

DUMBBELL PULL PLANK

N°110

FOR TIME TEAM OF 3
900m ROW
6 M  ROPE PULL (15KG)
30 BOX JUMP OVER (40 CM)
45 WALL BALL (6KG) 12 FT

N°109

AMRAP 12′
6 BURPEES OVER THE BAR
9 TOES TO BAR
12 THRUSTERS

Rx: 40/25kg

N°108

FOR TIME 5 ROUNDS OF

10 SUMO DEADLIFT HIGHT PULL

12 GOBLET KB ON LEG BOX STEP UP

50 DOUBLE UNDER

N°107

AMRAP 8′

5 DIPS BAR

5 BOX JUMP (60/90)

6 SIDE PULL UPS

N°106

3 ROUNDS MAX CAL ROW

7 BLOCKS TABATA  10″ WORK /20″ REST

N°105 BENCHMARK « DIANE »

FOR TIME

21-15-9

DEAD LIFT (100/70)

HANDSTAND PUSH UP

 

N°104

FOR TIME

4 ROUNDS OF

21 DOUBLE UNDER

15 SQUATS CLEAN (40/25)

9 PULL UPS

N°103

 

TEAMS 3 PERSONS

AMRAP 31′

30 TOES TO BAR

60 METRES FARMER WALK (70/40)

90 GOBLETS SQUATS KB (24/16)

120 CAL ROW

 

N°102

FOR TIME
4 ROUNDS
400 Row
6 Jump Box over
8 Pull ups
10 Wall ball

N°101

EMOM 16′
5 dumbell snatch right hand
5 dumbell snatch left hand
5 burpees

Rx 20/10

 

N°100

3min max kilos Over Head Squat
2min Rest
2min max Cal Row
1min Rest
1min max push ups

N°99

FOR TIME
21 cal assault bike
15 deadlift
9 push press

Rx : 80%bw / 25%bw

N°98 BENCH MARK « MARY »

AMRAP 20 ‘

5 HANDSTAND PUSH UP

10 PISTOLS

15 PULL UPS

N°97

FOR TIME

MED BALL CLEAN SQUAT+THRUSTERS

MED BALL SIT UP

21-9

18-12

15-15

12-18

9-21

 

N°96

WOD TEAM 3 PERSONS

7 ROUNDS

21 DOUBLE UNDER

21 TOES TO BAR

21 WALL BALL (9/6)

21 BURPEES

21 SWING KB (24/16)

21 PULL UPS

21 CAL

 

N°95

AMRAP 20′

20 CAL

15 SWING KB (24KG/16KG)

10 SIT UPS

5 BOX JUMP (45CM/60CM)

 

N°94

FOR TIME

25 OVER HEAD SQUATS (40 KG /30 KG )

100 DOUBLE UNDER

20 / 75

15 / 50

10/25

N°93

FOR TIME

21-18-15-12-9

DEADLIFT ( 70 KG / 45 KG)

RING DIPS

N°92

FOR TIME

12-10-8-6-4-2

PUSH PRESS (50 KG/35 KG)

BOX JUMP ( 50 CM / 35 CM )

N°91 BENCHMARK « NICOLE »

AMRAP 20′

400M

MAX REP PULL UPS UNBROKEN

N°90

EMOM 18

MINUTE 1

8 DB THRUSTERS (17,5 KG / 10 KG)

4 BURPEES

MINUTE 2

12 CAL ROW/ 8 CAL ROW

 

N°89

FOR TIME TEAM 3 PERSONS

100 CAL ROW

50 SUMO DL HIGHT PULL

50 SIT UPS

80/40/40

60/30/30

40/20/20

20/10/10

 

 

N°88

AMRAP 15’00

10 SUPINATION PULL UPS

20 PISTOLS SQUAT

300 M ROW

N°87

FOR TIME
21-18-15-12
Plate Over Head Lunges
Push ups release
Box Jump

Rx : 20kg/10kg, 45/60

N°86

FOR TIME

300 ROW

30 PUSH UPS

30 OVERHEAD SQUAT

200/20/20

100/10/10

 

RX 35KG/20KG

N°85

PR / 3 BENCH PRESS TIME CAP 6’00

PR / 3 BACK SQUAT TIME CAP 6’00

PR / 3 DEADLIFT TIME CAP 6’00

N°84 HEROES « BADGER »

FOR TIME 3 ROUNDS OF
30 SQUAT CLEANS
30 PULL UPS
800 RUN

RX 43KG / 30KG

N°83

SNATCH DB/ HSPU

10/1

8/3

6/5

4/7

2/9

RX 30KG/15KG

N°82

Team of 3 « Murph »
For Team
1600m Row
100 pull ups
200 push ups
300 air Squat
1600m Row

N°81

EMOM 18′
3 Burpees pull ups
6 sit up
9 Swing Kettlebell

Rx: 18kg / 12kg

N°80

AMRAP 10′
10 Dead lift
10 Pull ups
10 sit up
Rx : 50kg/40kg

3min Rest

AMRAP 10′
10 Wall Ball
10 push ups
10 Box Jump
Rx : 9kg/6kg

N°79

FOR TIME

2 K ROW

50 THRUSTER ( 22,5 KG/ 15KG)

 

N°78

FOR TIME 5 ROUNDS

400M ROW

8 RING DIPS

16 SIT UP

4 HANDSTAND PUSH UP

12 PULL UP

N°77 OPEN 13.2

AMRAP 10’00

5 SHOULDER PRESS

10 DEADLIFT

15 BOX JUMP

RX (50 KG/30 KG )

 

N°76

3-3-3 SHOULDER PRESS

3-3-3 DEADLIFT

N°75

FOR TIME TEAM 3 PERSON

3 ROUNDS OF

1500 M ROW

30 PULL UP

45 WALL BALL PASS

N°74

FOR TIME

1 TRUSTER/2 TOES TO BAR/3BURPEES

4/5/6

7/8/9

10/11/12

12/11/10

9/8/7

6/5/4

3/2/1

N°73

4 AMRAP 5’00 REST 1’00

A-10 TOES TO BAR/10 BOX JUMP

B-20 DOUBLE UNDER/10 AIR SQUAT

C-10 BURPEES/20 SIT UP

D-20 CAL ROW/10 PUSH UP

 

N°72

AMRAP 15′

15 cal row
15 thruster dumbell
15 burpees

Rx : 15kg / 7,5kg

N°71

FOR TIME
30 cal row
20 snatch 1 hand
10 box jump
20 snatch 1 hand
10 box jump
20 snatch 1 hand
30 cal row
20 snatch 1 hand
10 box jump
20 snatch 1 hand
30 cal row

Rx: 20kg / 10kg

N°70 BENCHMARK DT

FOR TIME 5 ROUNDS

12 DEAD LIFT

9 HANG POWER CLEAN

6 PUSH JERK

RX (70 KG/40 KG)

N°69

FOR TIME

21-18-15-12

BURPS WALL BALL

DU

SIT UP

N°68

TEAM 3 PERSONS AMRAP 20 ‘

0,5 K ROW

5 TOES TO BAR

10 CLEAN MED BALL

15 PUSH UP

20 SWING KB

 

N°67

6 ROUND FOR TIME

8 PULL UP

10 HANG POWER CLEAN (42,5 KG/25 KG)

12 BOX JUMP

14 SIT UP

N°66

AMRAP 21’00

10 SINGLE LEG BOX STEP UP

9 FRONT SQUAT (25KG/15 KG)

9 TOES TO BAR

9 DIPS

N°65

FOR TIME

18-15-12-9-6

CLEAN kb ( 20 KG / 10 KG )

CAL ROW

N°64

WOD A

FOR TIME 5 ROUND

4 SNATCH  ( 42,5 KG / 25 KG )

1 CLEAN AND JERK ( 65 KG / 42,5 )

WOD B

FOR TIME

7-6-5-4-3-2-1

DEADLIFT ( BW / 0,8 BW )

JUMPING JACK

 

 

N°63 BENCHMARK ANGIE

FOR TIME

100 PULL UP

100 PUSH UP

100 SIT UP

100 SQUATS

N°62

FOR TIME 12’00

6 PULL UPS

9 BOX JUMP ( 50 CM/ 40 CM )

12 WALL BALL (10 KG / 6 KG )

 

N°61

For Time 3 persons
3 rounds
900m row
45 dumbell front rack lunges (15 KG / 8 KG )
45 burpees

N°60

FOR TIME

A- 21-15-9
CAL ROW / THRSTER ( 42,5 KG / 22,5 KG )

FREE REST UNDER 3’00

B-21-15-9
TOES-TO-BAR / SUMO DEADLIFT hp ( 24 KG / 16 KG)

N°59

FOR TIME 10 ROUNDS

20 DOUBLE UNDER

10 DB SNATCH (25 KG / 10 KG )

5 PULL UP

N°58

FOR TIME

40-30-20-10

CAL ROW

DEADLIFT

DB PUSH PRESS

RX h : 42,5 KG

RX f : 22,5 KG

N°57 BENCHMARK HELEN

FOR TIME

3 ROUNDS

0,4 ROW

21 KB (24 KG / 16 KG )

12 PULL UP

N°56

AMRAP 25’00

TEAM 3 PERSONS

MAX DISTANCE ROW

+

MAX ROUNDS

12 CLEAN MED BALL

16 SIT UP

20 JUMPING JACK

N°55

FOR TIME

Thruster dumbell

Burpees box jump

12-2

10-4

8-6

6-8

4-10

2-12

RXh : 15 kg / box mid
RXf : 7,5kg / box low

N°54

FOR TIME

80 DOULE UNDER-40 WALL BALL-20 PULL UP

60-30-15

40-20-10

20-10-5

 

RX h: 10 KG

RX f: 6 KG

N°53

EMOM FINISHER 20’00

  1. 15 CAL ROW
  2. CLEAN SQUAT (50 KG / 25 KG )
  3. 5 PULL UP + 5 BURPEES
  4. 15 SIT UP

N°52 BENCHMARK NANCY

FOR TIME

5 ROUNDS

400 M ROW

15 OVER HEAD SQUAT ( 42,5 / 25 KG )

N°51

FOR TIME

« 300 »

25 PULL UP

50 DEADLIFT ( 50 KG / 30 KG )

50 PUSH UP

50 BOX JUMP ( 30″ / 24  » )

50 KB SWING ( 18 KG / 12 KG )

50 SIT UP

25 PULL UP

N°50

WOD TEAM 3 PERSONS

3 K ROW

90 WALL BALL ( 10 KG / 6 KG )

90 BOX JUMP

ONE AT A TIME

N°49

FOR TIME

50 CAL ROW

40 KB SUMO DEADLIFT HIGHT PULL (24 KG / 16 KG )

30 PUSH UP

20 SIT UP

10 PULL UP

N°48

AMRAP 15’00

EACH ROUND ONE MORE REP

1 DUMBBELL SNATCH (20 KG / 10 KG )

1 BURPEES

N°47

EMOM+ 1 REP

PULL UP

DEADLIFT ( H BW / F 0,8 BW )

N°46

AMRAP

TABATA 4 ROUNDS 20″/40″

  • ROW

TABATA 4 ROUNDS 20″/40″

  • CLEAN AND JERK (30KG / 20 KG)

TABATA 4 ROUNDS 20″/40″

  • BOX JUMP (60 CM / 40 CM )

BP BENCH PRESS TIME CAP 6’00

N°45 BENCHMARK ANNIE

FOR TIME

50-40-30-20-10

DOUBLE UNDER

SIT UP

N°44

AMRAP 20’00

7 OVER HEAD SQUAT (42,5 KG / 25 KG )

7 BURPEES BOX JUMP

7 SIT UP

N°43

WOD TEAM 3 PERSONS

AMRAP 30’00

MAX DISTANCE ROW NON STOP

+

10 BURPEES

20 PUSH UP

30 SWING KB (20 KG/ 12KG )

N°42

AMRAP 12’00

12 TOES TO BAR

10 DEADLIFT (50 KG / 30 KG )

8 PULL UP

6 CLEAN ( 50 KG / 30 KG )

N°41

FOR TIME

400 M ROW

21 WALL BALL (12/7)

21 PUSH UP

400 M ROW

15

15

400 M ROW

9

9

N°40

FOR TIME

1,6 K ROW

AND

7-6-5-4-3-2-1

PULL UP

DEADLIFT (BW)

DUMBBELL BENCH PRESS ( 0,6BW / 0,4 BW)

N°39

FOR TIME 4 ROUNDS

30 CAL ROW

20 SNATCH DUMBBELL (20 KG / 10 KG )

10 PUSH UP

N°38 BENCHMARK FRAN

FOR TIME

21-15-9

THRUSTER (42,5 KG / 22,5 KG)

PULL UP

N°37

AMRAP 20′

40 CAL

18 THRUSTER (20 KG/ 15KG )

12 BURPEES

6 TOES TO BAR

N°36

FOR TIME 3 ROUND

TEAM 3 PERSONS

1,5 K ROW

60 PUSH UP

60 KB SUMO DEADLIFT (24)

ONE MENBER EVRY TIME IN ELBOW sheathing

N°35

FOR TIME 7 ROUND

20 SIT UP

15 WALL BALL (9 KG /5 KG )

10 DIPS

5 BURPEES

N°34

FOR TIME

4 PULL UP – 20 THRUSTER ( 45/20)

8 16

12 12

16 8

20 4

N°33

AMRAP 13’00

START 40 CAL ROW

AND MAX ROUND OF

4 SNATCH DUMBBELL (20 KG / 10 KG)

3 PULL UP

1 STRICT HANDSTAND PUSH UP

N°32

1-MAX DISTANCE ROW

TABATA 30″/30″ 8 min

2-FOR TIME

50 CAL assault

10 BURPEES

50 AIR SQUAT

10 BURPEES

50 JUMPING JACK

10 BURPEES

50 MONTAIN CLIMBER

10 BURPEES

50 SIT UP

10 BURPEES

N° 31 BENCHMARK ELISABETH

FOR TIME

21-15-9

CLEAN (61 KG / 43 KG )

RING DIPS

N°30

FOR TIME 5 ROUNDS

10 PULL UP

10 CLEAN MED BALL (12/6)

10 SIT UP

10 BOX JUMP (24″)

N°29

FOR TIME TEAM 3 PERSONS

3 ROUNDS

60 CLEAN SQUAT (35 KG/20 KG)

90 BURPEES

120 CAL ROW

N° 28

AMRAP 15’00

5 PULL UP

10 CLEAN (60/35)

15 BOX JUMP (50 CM/40CM)

N° 27

FOR TIME

6 ROUNDS

30 JUMPING JACK

20 DEADLIFT SUMO HIGHT SHOULDER (35/18)

10 TOES TO BAR

N° 26

FOR TIME

21-18-15-12

CAL ROW

OVER HEAD SQUAT (42,5/25)

PUSH UP

N° 25

EMOM

FINISHER 8 ROUNDS

5 PULL UPS

7 RING DIPS

9 TOES TO BAR

N° 24

OPEN 16.5

FOR TIME

21-18-15-12-9-6-3

THRUSTER (42,5 KG / 22,5 KG)

BURPEES OVER BAR

N° 23

AMRAP 20′ MIN

20 DUMBBELLS LOUNGES (16/8)

15 BOXJUMP (40″)

10 BURPEES

5 PULL UPS

N° 22

FOR TIME

3 ROUNDS (TEAM 3 PERSONS)

(ONLY ONE WORKOUT)

1,5 K ROW

90 PUSH UP

90 SWING KB ( 18/12)

N° 21

FOR TIME

5 ROUNDS

5 PULL UPS

10 OVERHEAD SQUAT (42,5 KG / 25 KG)

15 SIT UPS

N°20

AMRAP

EMOM + 1REP

1 BENCH PRESS RX H BD RX F 0,8BW

1 BACK SQUAT BW

1 RING PULL-UPS

N°19 BENCHMARK JACKIE

FOR TIME

1 K ROW

50 THRUSTER

30 PULL-UPS

RX H 20KG

RX F 15 KG

N°18

FOR TIME

50 RING PULL UPS

50 RING PUSH UPS

50 PISTOLS RIGHT LEG SQUAT

50 PISTOLS LEFT LEG SQUAT

50 BUTTERFLY

50 SIT UPS

N ° 17

FOR TIME

TEAM 3 PERSONS

(only one workout)

120 DUMBBELL TRUSTER ( 20/10)

120 BURPEES

3 K ROW

N° 16

TABATA 6*30″30″

1 – BATTLE ROPE/BOX JUMP (AMRAP)

REST 2’00

2 – AIR SQUAT/MONTAIN CLIMBER (AMRAP)

REST 2’00

3 – SKIERG (MAX DISTANCE)/JUMPING JACK

N° 15

FOR TIME

10 DEADLIFT 1 BURPEES OVER BAR

9 2

8 3

7 4

……..

1 10

RX H 60 KG

RX F 30 KG

PUIS 2 K ROW

N° 14

AMRAP

7 6 5 4 3 2 1

Med ball Over head squat (10kg/6kg)

Swing KB (24kg/16kg)

Clean (45kg/25kg)

N° 13

WORKOUT 1

tabata 15″-45″

AMRAP

5 ROUNDS Rings Pull-ups

5 ROUNDS Sit-ups

WORKOUT 2

EMOM +1 rep

3 BENCH PRESS 90% rm

N° 12 BENCHMARK KELLY

FOR TIME 5 ROUNDS

400 M Row

30 Box Jumps (24″)

30 WALL BALL (8 Kg)

N° 11

AMRAP 12’00

10 Push-ups

20 Sumo deadlift KB (24/18)

30 Montain climber

N° 10

FOR TIME

25 Thruster 5 Toes to bar

20 – 10

15 – 15

10 – 20

5 – 25

Rx h: 40KG

Rx f: 20 KG

N° 9

FOR TIME

21 15 9 h

15 9 6 f

Dips

Pull-ups

Burpees

Box jump (20″)

Push-ups

Sit-ups

N° 8

AMRAP 10’00

8 push-ups

10 Clean medball (12/8)

12 Sit-ups

N° 7

FOR TIME

5 k Row

N° 6

AMRAP 12’00

5 pull-ups

5 jerk

5 box jump

Rx h: 42,5kg , 24″

Rx f: 25kg ,20″

N° 5

FOR TIME
21-15-9

Front Squat
Mountain Climber
Wall Ball
Dips

Rx h: 42,5kg

Rx f: 25kg

N° 4

AMRAP 12’00

50 Jumping Jacks
40 Kettlebell Swings
30 Push Ups

Rx h: 18kg

Rx f: 10kg

N° 3

FOR TIME
5 Rounds

10 Lunges overhead Medball
20 Sit ups
10 Box jumps

Rx h : 8kg , 24″

Rx f : 4 kg, 20″

N° 2

FOR TIME
5 rounds

10 Deadlifts
10 Push-ups
400m Row

Rx H: 0,8 BW

Rx F: 0,6 BW

N° 1

AMRAP 10’00

6 Pull-up
10 Burpees