18MIN ON / 2MIN OFF

A. AMRAP
40/28 Calories rameur/bike
40 Kettlebell swings
40 Goblet squats

B. AMRAP
20 burpees
20 One Arm Db Overhead lunges
200m course

Team @2

AMRAP 34min.
40 Calories rameur/bike
30 Shoulder to overhead
30 Front squat
(155/105)

Build up 1 squat snatch

40 Box jump over (24/20)
40 Deadlift (155/105)
40 sit up
20 Power Clean (155/105)
40 sit up
40 Deadlift
40 Box jump over

(RX+ : GHD sit up // 205/155)

35 min window

2 couples - You go I go
Couple 1 :
300/225 calories rameur (1/2)

Couple 2 :
30 sec. HS hold (2/2) OU 50’ HS walk (2/2) OU 75’ HS walk (2/2)
20 kb hang power clean (split) @jaune/bleu OU vert/jaune OU rouge/vert
50 double under (2/2)
-into-
1,6km course (4/4)
-into-
Reste du temps : Max calories echo bike

EMOM 10
1: 7/5 Ring Muscle up
2: 8 burpees over bar + 1 squat clean (build up)*
*no fail

-2MIN REST-

EMOM 10
1: 10 kb shoulder to overhead
2: 5 box jump (30/24) + 5 squat snatch (95/65)
-into-
15-10-5
Burpees reach @6"
Overhead squats (135/95)

Team @2

AMRAP 20min.
5 Handstand push up synchro
10 wall ball synchro (20/14)
15 pull up synchro

-into-

AMRAP 20min.
40/28 Calories Rameur/bike (split)
20 toes to bar synchro

(RX+ : Strict HSPU)

EMOM 7
4 power snatch touch and go

5 rounds for time

10/7 strict pull up
100 Double unders
10 One Arm Db hang split snatch (Alt.) (50/35)
10 One Arm Db hang Clean and split jerk (Alt.) (50/35)

(RX+ : 75/50)

Time Cap : 24min

12MIN ON / 1MIN OFF

A. 2000m Rameur
Max Db step over box

B. 80 burpees
Max air squat
(RX+ : 100 burpees)

C. 1.6km course
Max russian swings

Team @2

AMRAP 34min.
60/40 Calories Rameur/Bike
60 Handstand push up
400m course (2/2)
30/20 Ring Muscle up

Build up to 1 low hang squat clean

Team @2
50 wall ball synchro (20/14)
50 sit up synchro
50 squat clean thruster (135/95)
50 sit up synchro
50 wall ball synchro

(RX+: 185/125 + GHD sit up)

Team @3 - You go i go

Le départ se fait lorsque le partner en avant a terminé le Farmer carry

10 over jerk block
200’ Farmer carry
200m Rameur

iron scap complet

EMOM 10
1: 60 DU / 80 Singles
2: 6 Bar facing burpees + 6 Hang power clean 115/85
-1:00 rest-

EMOM 10
1: 15/10 calories echo bike
2: 6 clap push up + 6 Hang power snatch 115/85
-1:00 rest-

EMOM 10
1: 100m course (RX+: 200m)
2: 6 Push press + 6 Back squat 115/75

Team @2

AMRAP 2min.
#1 : Max DB squat synchro

-Then-

#2 : 2 rounds
400m weighted run (back pack)
50 Db step over box
15 burpees Muscle up synchro
60 calories Rameur/Bike
50 DB Deadlifts
15 push up synchro

-Then-

For time
Nombre de reps faites au #1

EMOM 7
4 Power clean (touch and go)

800m Rameur
66 Kb S2OH (jaune/bleu)
125' Dual Kb oh carry / 125' HSW

-3:00 rest-

800m course
66 Db snatch (50/35)
125' Front rack walking lunges (avec kb ou 1 db lourd)

2x Giant Set
5min on. / 1min off.

A.
5-6-7-8-9....
Cal Row
Burpee over Rower
*2e Round, recommencer à 5 reps,6,7,8,9.....

B.
100m course
10 back squat (95/65)
*Back squat du sol

C.
50 Double unders
15 push up

1,6 km course
50 Bar facing burpees synchro
50 thrusters (115/85)
25 Bar Muscle up synchro
50 thrusters
50 Bar facing burpees synchro

Build up 1 low hang squat snatch

50-40-30
GHD sit up
40-30-20
Box jumps all the way over (24/20)
20-15-10
Devil press (50/35)

AMRAP 25 min.
800 course 3/3
100 one arm db snatch* (Rx+: squat snatch)
*Switch every 10 reps (50/35)
2400m/1800m echo bike
100 db power clean
3,2 km rameur

Emom 10
1: 40sec. suitcase carry (R1: droite R2: gauche)
2: 40 sec. quadruped hold

Extra
Scap work:
3x
10 Pull down
10 90/90 + Y
* Hold 2sec. chaque position
* Descente 3 sec.

EMOM 30

1: 3/2 Ring MU + 3 squat clean (205/135)
2: 6 burpee get over 47''

Team @2

2 rounds

150 Double unders (en même temps)
50 sit up synchro
25 SHSPU synchro
-- 3:00 rest --
150 Double unders (en même temps)
50 wall ball synchro (20/14)
50 kettlebell swings (vert/jaune)
-- 3:00 rest --

Time cap: 40 min.

5 power snatch (touch and go)

3 Rounds

300m course
25 Pull up
300m course
50' Handstand walk
300m course
25 Pull up
-- Rest 3:00 entre chaque round --

(RX+: C2B)

Time Cap: 30min. (rest inclus)

5 Rounds - 2:00 ON / 30sec. OFF
A. Calories echo bike
B. Dumbbell burpees step over
C. Toes to Ring

Double Isabel + Double Karen + Double Grace
60 snatch (135/95)
300 Wall ball (20/14)
60 Clean and jerk (135/95)

50-40-20-20-10
Sit up
25-20-15-10-5
Dumbbell thrusters (50/35)

8 min On / 0:30 OFF

Station 1
P1: Max calories Ski erg
P2: 100m course + 8 barbell floor press
P3: rest

Station 2
100 Punching-bag lunges (3/3)
Then...
P1: Max sled push
P2: Handstand hold
P3: rest

Station 3
P1: Max calories rameur
P2: bear hug dball hold
P3: rest

Station 4
90/65 calories echo bike
Then...
P1: Max jump over jerk block
P2: Dumbbell suitcase hold
P3: rest

1: 10 box jump all the way over (24/20) +2 power clean @60-65 %
2: 6 burpees + 12 Dumbbell snatch

3 rounds
25 Muscle snatch (75/55)
-1:30 rest-

3 x12 reps (3sec down)

Team @2 (Split)
1000m Rameur
50 Dumbbell Deadlifts
50 Dumbbell Hang power clean
50 Dumbbell push press

Every 1:15 x 7
1 muscle snatch
1 low hang muscle snatch
1 snatch balance (3sec pause)

400m Course
20 V-up
20 Dumbbell squat (50/35)

5x giant set (40min)
1:30 on / 30 sec off

A. Bear complex (75/55)
B. Rameur
C. Medball clean to wall ball
D. Anchored sit up

8 rounds - Time cap 33min.

14 Clean and jerk (135/95)
7 bar facing burpees synchro
200m Course

* Dans le temps qu'il reste, trouvez un « heavy » power clean and jerk.

3x10 reps (30x1)

5 Rounds (chaque) - You go I go

25' Handstand walk
10 Toes to bar
50 Double unders
10 Toes to bar
25' Handstand walk

A. 7 min. ON/ 1 min. OFF

A1.
P1: Max calories Row
P2: one arm kb front rack hold (jaune/bleu)
P3: one arm kb oh hold

A2. AMRAP
60/45 calories echo bike
15 burpees synchro

A3. AMRAP
6x 50’ yoke sled push (La barre centrale du yoke est environ au niveau des hanches pour que deux personnes puissent pousser le yoke en même temps = heavy)
30sec hold chin over bar / personne. (Peut être fait en même temps . Si 1 partner fini avant les autres, il peut retourner à la sled.)

A4. AMRAP
5 x 50’ parcours de course zigzag (2/3)
5 D-ball over shoulder (2/3)

B. Extra Iron scap complet

Find 6 RM

Team @2

2000m Rameur
* Partner tient dumbbell sur le côté (2x75/50)
1500m Course (ensemble)

2000m Rameur
* Partner tient dumbbell sur le côté (2x75/50)

(RX+ : 100/70)

10-6-3-1-1

7/5 Calories echo bike ou 100m Course
10 medball bear hug jump squat (30/20)
5 Clean and jerk*

*6 rounds @ (95/65)
*6 rounds @ (115/85)
*6 rounds @ (135/95)
*6 rounds @ (155/105)

AMRAP 35min

buy in: 800m course 2/2

...into AMRAP...
30-20-10
Toes to bar synchro
burpees over bar synchro
Deadlift (225/155)
200m course

10-8-6-4-2 / side

2 rounds
10 strict pull ups
8 squat snatch 115/85
- Rest 3:00 -

2 rounds
10 strict pull ups
6 squat snatch 135/95
- Rest 3:00 -

2 rounds
10 strict pull ups
4 squat snatch 155/105

(RX+: 155/105 - 185/125 - 205/145)

AMRAP 30min.

200’ Barbell lunge synchro 155/105 (même barre) switch de côté à 100’
50 burpees over partner
50 kb hang power clean @(jaune/bleu) (Rx+: (vert/jaune))
200/140 calories rameur/echo bike

3 sets

10 x 90/90 + V Victory
-- Rest 15 sec --
100’ DB suite case carry
-- Rest 1:00 --

Find 1 heavy rep

3 rounds

25-20-15 floor press (135/95-155/105-175/115)
25-20-15 bent over row
400m course après chaque set

-- 3min rest --

100 Double unders ou 100 singles + 30sec essai DUs
30 sit up
200m course
10/7 Bar muscle up ou 10 burpees pull up

RX+ : ajouter 50' Handstand walk après les Bar Muscle up

10 reps @50%
4 reps
4 reps
4 reps @ about 85-90%

4 Rounds (6min on / 2min off)

AMRAP 6min.
30 calories echo bike
20 burpees box jump over (24/20)
Max squat clean *
-- REST 2MIN --

*R1: 135/95
R2: 155/105
R3: 185/125
R4: 205/135

(RX+:
R1: 185/125
R2: 205/135
R3: 225/155
R4: 245/165)

4 rounds

20 pull up synchro
100 Double Under (same time)
60 Wallball 20/14
____ power clean
R1 40 @ 135/95
R2 30 @ 155/105
R3 20 @ 185/125
R4 10 @ 205/135

(RX+:
R1: 40 @ 185/135
R2: 30 @ 205/145
R3: 20 @ 225/145
R4: 10 @ 245/165)

5 x 3 reps/side

100 Toes to bar for time
break = 5 deadlift (275/185)

*Goal t2b 10 sets
(RX+ 150 T2B (365/255))

‭33 min pour aller le plus loin ‬
‭possible dans le wod ‬

‭3 rounds :‬
‭20 burpees (1/2)‬
‭20 air squat synchro‬

‭3 rounds :‬
‭40/30 cal row (1/2) ‬
‭20 push up synchro‬

‭3 rounds :‬
‭60/40 cal bike (1/2) ‬
‭20 strict pull up (1/2)*‬
‭*minimum 5 reps/élastique au besoin ‬

‭3 rounds :‬
‭1000m run (1/2) switch every 200m ‬
‭20 GhD sit up synchro‬

Build up 3 reps jerk
*from rack

Team @2

3x
P1: 2min Run/row/bike
P2: 6 bar MU + 6 HSPU

(RX+ def (6''/2'')) - (scaled: burpee pull up)

...into...

3x
P1: 2min Run/row/bike
P2: 10 Db CnJ (50/35)

(RX+ 10 DB CnJ + 50' HSW)

30/21 Cal rameur
100' farmer walking lunges (75/50)
200' sandbag carry (200/150)
200m course

8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

2 rounds
9 squat snatch (135/95)
18 Bar facing Burpees
27/21 Cal Echo Bike

-3:00 rest-

2 rounds
7 squat snatch (155/105)
14 Bar facing burpees
21/17 Cal Echo Bike

-3:00 rest-

2 rounds
5 squat snatch (175/115)
10 Bar facing burpees
15/12 Cal Echo Bike

4x4 reps / side

AMRAP 10min.
50 Double unders
20 air squat
5 bar MU

- 2:00 rest -

AMRAP 10min.
15 Calories Rameur
15 Db S2OH (50/35)

Team @3 (You go I go)

Le « you go I go »se fait sur chaque séquence.

200m course ensemble
3 hang clean and press (droite)
3 burpees
3 hang clean and press (gauche)

200 m course ensemble
5 hang clean and press (droite)
5 burpees
5 hang clean and press (gauche)

200 m course ensemble
7 hang clean and press (droite)
7 burpees
7 hang clean and press (gauche)

Build up 4 heavy jerk

*From ground

Team @2

3x
P1: 2min Rameur
P2: 5x (1 Ring MU + 1 Dip)

(RX+: 2 dip)

...into...

3x
P1: 2min course
P2: 2 rounds
10 Toes to bar
10 Handstand push up

(RX+ : strict HSPU)

24/20 Calories Rameur OU 20/15 Calories echo bike OU 400m Course
18 Wall ball (30/20)
5 power snatch (155/105) *singles
15 bar facing burpees
5 Clean and Jerk (155/105) *singles
200m Run

* si il pleut, sub 200m Run pour 12 box jump step down (24/20)

8-8-6-6
*derniers 6 reps à environ 85 %

3 sets

2 rounds
1000-750-500m echo bike
ou
400-300-200m course
10 power snatch

- 3min rest entre chaque sets -

R1: 135/95
R2: 155/105
R3 :175/115

4x 6 reps / side

Amrap 8min.
20 Wallball (20/14)
50' Handstand walk

- 2:00 rest -

Amrap 8min.
10 Devil press (50/35)
20 Toes to bar

“Team 10k Row’’ @3

10,000/7000m Row

Time cap 45 min

P1: row 300/200

P2-P3:
AMRAP
60 Push up synchro
60 Hollow rock
60 Air squat synchro

build up 6 reps heavy

Team @2

12min bike
P1: 2min bike
P2: 2 rounds :
10 air squat
10 C2B

...into...

12min Course
P1: 2min Course
P2: 10 Db power clean (50/35)
12 Ring dip

(RX+: strict ring dip)

20/16 Cal Echo Bike/400m course
20 Db step over (50/35)
20 Kbs (vert/jaune)
10 burpee reach @6"

(4 sec. down)
1x10 (50 % environ)
3x 6 reps heavy

Team @2
3 rounds
1+1 / 2+2 / 3+3 / 4+4 / 5+5 / 4+4 / 3+3 / 2+2 / 1+1
Power clean

*P1: 1 PC, P2: 1 PC / P1: 2PC, P2: 2PC / etc..

400m couse avant et après chaque round

R1 155/105
R2 185/125
R3 205/135

(RX+ 225/155 - 250/170 - 275/185)

Find heavy 8 reps / side
* minimum 3sets

Team @2

12min
P1: 2 min bike
P2: 20 C2B

into

12min Rameur
P1: 2min Rameur
P2: 15 kipping HSPU

RX+ Strict HSPU

Partner 1 cours 400M / 1200 écho bike

Partner 2-3

Amrap

12 burpees over partner
12 one arm push press/side
36 cal row

*le switch se fait quand p1 a terminé la course ou le bike

Hip Halo complet

15 rounds for time

3 Deadlifts @315/205
7 toes to bar
9 Box jumps @24/20

AMRAP 10min.

20 Calories Rameur
10 Db snatch (75/50)
(RX+ Db squat snatch)

- REST 2MIN -

AMRAP 10min.

20 Wall ball (20/14)
70 double unders

- REST 2MIN -

AMRAP 10min.
20 Calories Echo Bike
10 Burpees over high box

Find heavy 8 reps (30x1)

3 sets
200m Course
8 hang power clean*
- 2:00 rest après chaque round -

*R1: 115/85
*R2: 135/95
*R3: 155/105

RX+ (R1: 155/105 // R2: 185/125 // R3: 205/135)

3 rounds
400m course (3 ensemble)
21 burpees synchro
12 muscle up

INTO...
21 snatch (95/65)
21 snatch (115/85)
21 snatch (135/95)
21 snatch (155/105)
21 snatch (175/115)

3x8 reps

15 bar facing burpees
15 toes to bar
Max Handstand push ups

(Rx+ strict HSPU)

Team 2

2000m row/4000m bike erg/4500m echo bike
50 air squat synchro
50 sit up synchro
50 box jump Step down (20’’)

2000m row/4000m bike erg/4500m écho
50 air squat synchro
50 sit up synchro
50 box jump Step down (20’’)

4x3 reps (40x1)

You go I go x 6 sets chaque

25 doubler unders
5 power clean (165/115)
25 double unders
5 bar muscle up

4x3 reps (40x1)

You go I go

3 rounds
400m course*
300m course*
200m course*

*1 à la suite de l'autre

4x3 reps (42x1)

50 burpees over box SYNCHRO (30/24)*
*chest au sol en même temps, puis 1 à la fois passe par-dessus le box*

INTO...
7min cap
Max hang power snatch (115/85)

TEAM WOD @ 2

30 ring MU
200 DUs (same time)
20 power clean
20 front squat
20 jerk

RX (165/115)
RX+ (205/135)
RX++ (225/155)

Build up to 2 reps heavy

20 ohs (115/80)
20 box jump over (24/20)
20 t2b
20 cal row

6 rounds
3:00 On / 0:30 off

P1/P2
10 D-ball/sand bag over shoulder
30 burpees over D-ball/sand bag

P3 : Echo bike

then...

6 rounds
3:00 On / 0:30 off

P1/P2
200m course ensemble
30 russian swings synchro

P3 : Rameur

**
P1, P2 et P3 restent à la même station durant le 3:00. Durant le 0:30 de repos, chacun change de partie. P2 va à la place de P3 et P3 à la place de P1.

Build up to a heavy
1 clean and jerk

15-12-9
Deadlift (155/105)
Wall ball (20/14)

- 50/35 Cal row/bike/800m Run -

9-12-15
Wall ball (20/14)
Deadlift (155/105)

RX+ (185/125) / (30/20)

3x10

18 burpees over high box
15 c2b
12 devil press (50/35)

1 Mile course
100 pull ups
200 push ups
300 squats
1 Mile course

*Avec veste de 20lbs

TEAM WOD (2)

buy in: 150 thrusters (75/55)
into...
amrap reste du temps

400m Run
20 burpee synchro
20 hang power clean n press

3x 2 @ (87-87+-87+)

25 burpee over bar
25 squat snatch (115/85)
25 burpee over bar

1 squat snatch
1 hang squat snatch

2-4-6-8-10-12......
Deadlift 155/105
HSPU
RX+ (185/125) + def 6"/2"

3x 10

75 cal aab
50 sit up
25 bar MU
50 sit up
75 cal aab
*RX+ GHD sit up
**sub MU = 25 pull up +25 push up

30 dB step up
20 burpee over box
10 ring MU *

*sub: 3 chin up + 3 push up = 1 muscle up

3x 2 @ (85-87-89)

75 DUs
50 air squat
10 s2oh (155/105)

Amrap 12 min
Cal bike
Every 6 min
16 dball/ stone over shoulder
Rx+20

Rest 2:00

Amrap 12 min
Cal row
Every 6 min
32 Burpee box jump over 24/20 (switch every 8 )
Rx+: 40 (switch every 10)

Rest 2:00

Amrap 12 min
Shuttle run
Every 6min
14 x50’ front rack kb carry

* chaque station commence avec le deuxième mouvement

1 power clean
2 hang squat clean
*TNG

10-20-30
Deadlift (225/155)
Cal row

4x 8

30/20 cal bike/row
20 hspu
30/20 cal bike/row
10 hspu
*beau temps sub Cal = 400m RUN

Build up
1 power snatch
2 hang squat snatch

15-10-5
T2B
Wall ball (20/14)
Hang power snatch (95/65)

- 30 front rack lunges -

5-10-15
T2B
Wall ball (20/14)
Hang power snatch (95/65)

Amrap 9
200m run (same time)
30 wall ball 20/14
-1min-
Amrap 9
30/21 Cal row
20 ohs 95/65
-1min-
Amrap 9
30/21 Cal bike
15 push up sync.
-1min-
Amrap 9
30 front rack lunges 95/65
20 push press

3x2 @ (83-85-87%)

20 hang power snatch 75/55
10 Burpee over box facing 24/20

1000m course (en même temps)
200’ bear crawl (en même temps)
Rx+ 75’ handstand walk
40 wall ball situp (face a face)
40 Ring row (change à tout les 10)
40 Air squat (synchro)

2 hang squat snatch + 2 OHS (build up)

3set each

2 rounds
12/8 Cal row OU 9/6 Cal bike
14 deadlift (135/95)
16 wall ball (20/14)
RX+ (185/125)

4x8

10 Ring muscle up
20 Handstand push up
30 Hang power clean
10 Muscle up
20 Handstand push up
30 Front squat
10 Muscle up
20 Handstand push up
30 Shoulder to over head

2 hang squat clean +2 jerk ( build up )

15-12-9-12-15
Dual db snatch (50/35)
Burpee over box (30/24)
Toes to bar

50 sync push up (3/3)
75 wall ball
p2 dead hang p3 rest
100 cal

every 115 x 9 set
1 halting squat clean + 1 pause jerk

12-9-6
Power clean (155/105)
box jump over (30/24)

Team 3

1600m course with KB (p1-p2-p3)
1600m rameur (p1)
1600’ double kb Front rack carry (p2)
160 oh lunge 1 db ( 50/35) (p3)

*Les stations: rameur , carry et lunge peuvent être faites en même temps .

1: 45 sec palof press ( droite )
2: 45 sec palof press ( gauche)

2-2-2

15 t2b
15 hang power snatch 75/55
15 cal row

4 Rounds

2 on / 1 off

1: Ring muscle up / Ring dips

2: burpee over jerk box

3: dual Db push press

full iron scap

Buy in: 50 synchro AB mat sit up

1500/1200 row 3000/2400m bike (split)
100' walking lunge (same time)
30 sychro g2oh 75/55

1000/800 row 2000/1600m bike (split)
100' walking lunge (same time)
20 sychro g2oh 75/55

500/400 row 1000/800m bike (split)
100' walking lunge (same time)
10 sychro g2oh 75/55

Cash out: 50 synchro abmat sit up

1000/700m Row ou 2000/1400m bike
60 K2E
30 squat clean (165/115)

1 deadlift
1 pause low hang clean pull
1 tall clean under
1 pause jerk

15/10 Cal Bike/Row
10 burpee over box
15 Db deadlift
12 Db squat
9 Db S2OH
-1:00 rest-

AMRAP 14 min
700/500 m row (p1-p2)
12 burpee over jerk block ( p1-p3)
200 m run (p1-p2-p3)
ensuite changer l'ordre de départ
rest 1:00
AMRAP 14 min
2000/1500m echo bike (p1-p2)
8 sled push (p1-p3)
200m run (p1-p2-p3)

scéqence Iron scap complet

AMRAP 24
4 CnJ (185/125)
20 pull up
16 wall ball (20/14)

2 set
50 ghd sit up
-1:00 rest-

6x Dumbell Row (1:30)
5x Squats

A- Every 1:30 x 4 (Max 50%) 5 hang muscle clean 3 front squat 3 push press
B- build up 1 hang power clean 1 jerk (split ou push)
C- clean pull 3x 5 @110%
D- emom 8 1: 20-30sec R ring side plank 2: 20-30sec L ring side plank

A: cal row (1min on/20sec off)
B: barbell hang power clean n press 75/55
C: 40 DUs/single unders + Amrap burpee no jump
D: DB squats

A- Tempo front squat 
4x4

B- Superset x3
50’ heavy sled pull 
0:30 rest
12 barbell hip thrust

C- 3set rest 1:1
20 plates jump
10sec all out Air Assault Bike

A- OA oh carry (Kb)
3x 50’/side
B- power clean + push press
1+3
C- 3 set
 4-8 supinated strict pullup 
8-12 def push up (3sec down)
1:00 Db oh hold
-1:30 rest-
D- 3 set
10-15 body weight curl
10-15 bw tricep ext
 45sec weighted plank 
1:00rest

4x3 Deadlift
5x5 Squats
4x12 Lunges