
Lundi 10 fév
A : SQUAT
15 min, to find a daily 4-rep max back squat
Suggested rep scheme:
1x8 @ 50%
1x6 @ 60%
1x4 @ 70%
B : POWER OUTPUT
𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝟮𝟬 𝗦𝗘𝗖𝗢𝗡𝗗𝗦 𝗢𝗡, 𝟰𝟬 𝗦𝗘𝗖𝗢𝗡𝗗𝗦 𝗢𝗙𝗙:
Complete:
30/20 Cal Echo bike
20 Dual DB squats 22.5/15kg
10 Dual DB devils press 22.5/15kg
20 Dual DB squats 22.5/15kg
30/20 Cal Echo bike
Time cap: 15 Minutes
Mardi 11 fév
A : GYMNASTICS
𝗢𝗡 𝟬:𝟬𝟬 𝗘𝗩𝗘𝗥𝗬 𝟰:𝟬𝟬 𝗫 4 𝗦𝗘𝗧𝗦:
Row 25/20 Cals
15 Dual DB bench press
3 Rope climbs
𝗢𝗡 20:𝟬𝟬 𝗘𝗩𝗘𝗥𝗬 𝟰:𝟬𝟬 𝗫 4 𝗦𝗘𝗧𝗦:
Row 25/20 cals
9 Strict HSPU
9Chest to bar pull ups
note : 9 HSPU or 18 push ups
Mercredi 12 fév
A : CLEAN
15min to 𝗕𝗨𝗜𝗟𝗗 𝗧𝗢 𝗔 𝗗𝗔𝗜𝗟𝗬 𝗠𝗔𝗫 COMPLEX:
Clean (any) + front squat + hang clean (any) + front squat
B : METCON
16min. AMRAP
50 Double unders
12 Toes to bar
10 Burpee box JUMP 24/20in
12 Toes to bar
10 Burpee box JUMP 24/20in
12 Toes to bar
50 Double unders
1min REST
Jeudi 13 fev
A : INTERVAL MODE - I GO, YOU GO
12 Rounds for time with a partner (6 rounds each)
10 cal Echo (13cal Row)
200m Run
30 Box Step up over
Vendredi 14 fév
A : PUSH PRESS
𝟱 𝗦𝗘𝗧𝗦:
Push press x 5 reps @ 75kg-80kg
Rest 2 minutes
B: ONLINE-Q SIM
𝟭𝟱 𝗠𝗜𝗡𝗨𝗧𝗘 𝗔𝗠𝗥𝗔𝗣
3 Wall walks
12 DB Hang clean and jerks (6/6) 22.5/15kg
18 Box jump overs with step down
Samedi 15 Fev
A : CHALLENGE SPEED ROPE
5min. Max de répétitions
NOTE: 1 fait les Speed ropes et l’autre tient en planche.
1 couple contre un autre 1 couple. un gage pour le perdant: payer un café ou un verre au gagnant
B : VALENTINE WOD
AMRAP 14min.
14 Wall Ball ping pong
14 Bent over row partner
200m Farmer carry (chacun 1 haltère)
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