2 sets de 17min.

A. 5 rounds
15 toes to bar / knee raise
10 overhead squat
5 hang power snatch
then...
Max Calories Rameur

B.
5-10-15
burpees
Goblet squat
20-40-60 double unders
*not a ladder : 5.10.15 / 5.10.15.........

4 rounds for time
75/60 Calories
20 muscle ups
45 power clean
30 power snatch

R1 : 115/85
R2 : 135/95
R3 : 155/105
R4 : 175/115

Every 1:30
7x1 rep
*focus sur timing

3 rounds for time

500m Rameur
50 Alt. Db hang power snatch (50/35)

*goal : unbroken

Split gym en 2 teams

3 rounds (chaque station)

Team 1: Max calories echo bike
Team 2-4 = 1 bike
Team 5-8 = 2 bikes
Team 9-12= 3 bikes

Team 2:
50 shutlle run
40 sled push
30 burpees sychro (2 personnes)

Les 3 stations peuvent bouger en meme temps

**Team 3 ou – =
40
30
30

5x6 reps
*de « low hang » à extension complète
**la barre ne retouche pas le sol après chaque rep

5 rounds for time
21 db thrusters (35/20)
15 toes to bar
9 burpees box jump over (30/24)

(Time cap : 20min.)

Every 1:30
5x2 Squat clean @80%
3x3 Squat clean

Trial time
2000m Rameur

Every 1:30
5x2 Squat snatch @80%
3x3 Squat snatch

3 rounds
25 push up
50 Ring Rows
- into -
3 rounds
50' db walking lunges (50/35)
50 air squat

(Time cap : 20min.)

AMRAP 40min.
1-2-3-4-5-6-.... etc
Round of DT (75/55)
Round of Cindy

Exemple:
1 round DT + 1 round Cindy
2 rounds DT + 2 rounds Cindy
3...+ 3...
etc...

*DT: 12 deadlifts / 9 hang power clean / 6 jerk
*Cindy: 5 pull up / 10 push up / 15 air squat

P1: 5000/4000m Rameur
P2-P3:
100 burpees over bar
100 sumo deadlift high pull
100 barbell overhead lunges (75/55) (sur place)
100 front squat
100 burpees over bar

10 bar muscle up
20 handstand push up
30 sit up
40 wall ball (20/14)

32 min. window

6000/4500m echo bike
300 double unders
-- 3min rest --
Reste du temps, AMRAP:
20 one arm db thrusters sychro (10d/10g)
20 Ring row sychro
P1-P2: work // P3: hold plate 45/25 overhead
1000/700m rameur

5x8 reps (build up)
NO MAX OUT

AMRAP 4min.
84 double unders
21 kettlebell swings (vert/jaune)
21 back squat
-- 2min rest --
AMRAP 4min.
60 double unders
15 kettlebell swings
15 front squat
-- 2min rest --
AMRAP 4min.
36 double unders
9 kettlebell swings
9 overhead squat

(RX : 95/65) (RX+ : 115/85)

Every 1:30
6x2 squat clean @80%
2x3 squat clean

Every 5min. x 4
25/20 Calories Rameur
20 lateral burpees over bar

Every 1:30
6x2 Squat snatch @80%
2x3 Squat snatch

For time - Cap 20min.
25 shuttle run
50 toes to bar
25 shuttle run
50 pull up
25 shuttle run
50 toes to bar

(RX+ : Chest to bar)

AMRAP 15min.
350m Rameur OU 700m Bike
7 Man maker (35/25)

-- 2min rest --

AMRAP 15min.
2-4-6-8-10.....
Floor press (95/65)
Hang power clean
Atomic sit up

You go I go -- 3x
3 Rounds each
16/12 Calories
8 Dumbbell snatch
..into..
3 rounds each
16/12 Calories
4 Muscle up

(RX+ : 6 Muscle up // MOD : 12 Pull up)

4 Rounds
3 reps Jerk

*clusters
**Rest 20sec, entre chaque reps
***2min Rest entre les sets

3 rounds
500m Rameur
25 Wall ball
100 Double unders

(Time Cap : 16min)

AMRAP 32min

2000m bike
40 strict pull up
60 air squat sychro
40 Ring push up
1000m rameur

Every 1:30 x 8
2 power snatch @80%

*Last set : 3 reps
**clusters

100'-100'-100'-100'
One arm overhead lunges (50/35)
27-21-15-9
burpees

(RX+ : 75/50)

Every 1:30 x 8
2 squat clean @80%

*Last set : 3 reps
**clusters

Cap 25min.
15/12 Calories rameur
45 Double unders
15 Shuttle run
-- Rest 1:1 --

(Goal 4 rounds +)

Every 1:30 x 8
2 squat snatch @80%

*Last set : 3 reps
**clusters

75 toes to bar for time*
*10 handstand push up every time you break

-- 5min rest --

75 handstand push up for time*
*10 toes to bar every time you break

(RX+ : Strict HSPU)

1 Giant Set - 10min. on / 2min. off

A. 1-2-3-4-5.....
Squat clean to wall ball
Burpees no jump

B. 150m rameur
15 hollow rock
15 sit up
15 superman

C. 100' walking lunges
20 air squat
10 Dumbbell power clean

100 Burpees
150 wall ball (20/14)
100 Calories rameur
200 push up
100 Calories echo bike
150 Toes to bar

P1: work
P2: Dball hold (70/100) // (45+25lbs/25lbs)

15/12 Calories rameur
15 Front squat (95/65)
15 Handstand push up

3x
25 reverse crunch
8 Touch and go Dball Deadlift

5 Rounds - AMRAM 3 min.
20/15 calories bike
12 shuttle run
15 burpees
-- 2min. Rest --

5 Rounds
25' seal walk
(sub: 40sec. push up plank)
15 sec. hollow rock
10 sec. hollow hold

7 x 3 @ 80% +

5-4-3-2-1 Ring muscle up
10-8-6-4-2 One arm Db squat snatch (50/35)

(RX+ (75/50) + Muscle up: 10-8-6-4-2)

*Sub: box dip

(Time Cap : 13min. - Goal : sub 11min.)

Every 1:30 x 8
2 squat clean 75-80%

0@5min.
Emom 1 suicide run (4 cônes)
-into-
5@15min. STATION 1
5min Max calories rameur
+
5x 45sec. on / 15sec. off
-into-
15@20min.
Emom 1 suicide run (4 cônes)
-into-
20@30min. STATION 2
Emom ''work until failure''
1: 1 burpee + 40 Double unders
2: 2 burpees +40 DU's
3: 3 burpees +40 DU's - etc...

(*scale DU's - 1/2 OU single unders)

Every 1:30 x 8
2 squat snatch 75-80%

AMRAP 13min.
21 push press (75/55)
18 box jump over (24/20)
15/12 Calories Rameur OU 12/8 Calories bike

2 GIANT SETS
5 min. ON / 1min. OFF

A. 5 push up + 10 sit up + 25 double unders

B. 800/650m rameur + max air squat

C. 1-2-3-4-5-6... etc.
Devil press (35/20)
Box jump (24/20)

FOR TIME

25 Bar facing burpees synchro
50 power snatch
-- 3min. REST --

25 Pull up synchro
50 overhead squat
-- 3min. REST --

15 Bar muscle up synchro*
50 squat snatch
*sub: 30 ring push up chaque*

(RX : 115/85) // (RX+ : 135/95 + C2B)

4000m Rameur

P1: Rameur
P2: 20/15 Push up

*switch every 2min.

2000/1500m rameur 
40 air squat synchro
(slow, steady pace, perfect form) 
2min. planche (synchro) 
4000/3000m bike
120 wallball (switch every 3reps)
300‘ handstand walk** 
(**2:00 handstand hold)

30 burpees
30 dumbbell snatch (50/35)

4 SETS : 25 sit up
-- 45 sec. REST --

4 Giant Set - 3:00 ON / 30sec. OFF

A. 12 Db hang power clean + 8/12 push up
B. 12/15 Calories rameur + 12 Jumping lunges Alt.
C. 8 Kb Deadlift + 12 sit up
D. Ladder :
5-10-15-20-25....Double unders
2-4-6-8-10... Air squat

You Go I go

1 round chaque :
20 bar facing burpees
15 power clean
10 Shoulder to overhead
(95/65)
-- into --

2 rounds each :
16 bar facing burpees
12 Power clean
8 Shoulder to overhead
(135/95)
-- into --

3 rounds each :
12 bar facing burpees
9 Power clean
6 Shoulder to overhead
(155/105)

(RX+ : 135/95 -- 155/105 -- 185/125)

FOR TIME
40 ring muscle up
80 calories rameur
120 wallball (20/14)

*split les reps comme tu veux

(Time cap : 20min)

3 Rounds for time

80 calories bike (split)
20 wall walk (2/3)
30 barbell worm ALT lunges (2/3) (135/95)
(RX+ : 165/115)

(Time cap : 30min)

Extra
Iron scap complet

1 rep every 30sec x 12

Every 5min. x 6
18/21 Calories rameur
15 burpees reach
12 Dumbbell snatch (35/50)

AMRAP 10min.
10/8 Calories rameur
10 Toes to bar
10/8 Calories rameur
10 Handstand push up
(RX+ : 5 wall facing Strict HSPU)
-- 2MIN REST --

AMRAP 10min.
1-2-3-4-5...
Ring Muscle up
2-4-6-8-10...
Dumbbell step over @20" (50/35)
(mod: Ring push up x2)
-- 2MIN REST --

AMRAP 10min.
10 Alt. One Arm Db hang clean & jerk (50/35)
15 pull up
50 Double unders
(RX+ : 75/50 + C2B)

In 12min...
Build up 1 heavy snatch

6 rounds for time
8 thrusters (95/65)
12 Box jump (24/20)
16 KBS (V/J)

(RX+ : 115/85 + 24/30 + R/V)

(Time cap : 20min.)

4 giant sets - 2min. ON / 30sec. OFF

A. Max Calories rameur / bike

B. 10 Wallball + 10 russian swing

C. 4-8-12-16-... Knees to elbows
2-4-6-8-10-... Burpees box jump over

AMRAP 37min.

60 Dumbbell snatch (50/35)
30 Pull up synchro
60/40 Calories
15 burpees over box synchro

30 box jumps, 24"/20"
15 clean and jerks, 95/65
30 box jumps, 24"/20"
15 clean and jerks, 135/85
30 box jumps, 24"/20"
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

AMRAP 4 min.
80 Double unders
100’ hswalk
— 1min Rest —

AMRAP 4 min.
18/15 cal rameur
30 db s2oh (35/20)(50/35)
— 1min Rest —

AMRAP 4 min.
10 shuttle run
8 d-ball over shoulder
— 1min Rest —

AMRAP 4 min.
15/12 cal bike
15 burpees over partner
— 1min Rest —

AMRAP 4 min.
6 Sled push (2x45) ou (3x45)
30 sit up synchro
— 1min Rest —

AMRAP 4min.
6 burpees over jerk block
30 kb sumo dl high pull
— 1min Rest —

Every 30sec. x 10
2 reps (NOT touch and go)

2000/1600m Rameur OU 5000/4000m Bike
Every 2min 30 air squat

*start workout with 30 air squat*

A. 10min. Max Calories Rameur

B. Emom 10min.
1 : 40sec. Strict pull up
2 : 40sec. Ring push up
(RX+ : 1-2 legless rope climb)

C. 10min. Max Calories Bike

D. Emom 10min.
1 :5/3 Bar muscle up
2 : 40sec. wall walk
(RX+ : 7/5 Bar MU) (wall walk + 1 wall facing Strict HSPU)

33-22-11
Calories Rameur / bike
Thrusters (75/55)
-- 6min. rest --
100 Overhead squats (75/55)
100 Toes to bar

(Time Cap : 36min.)

1 min. on / 30 sec. off
A. Double unders
B. Hang Clean and jerk (115/85)
C. Box jump over
D. Dumbbell Snatch (50/35)
E. Rameur / bike
F. Front squat (115/85)

AMRAP 32min.

60/40 Calories
60 Dumbbell snatch
30 burpees no jump synchro

For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

A. AMRAP 25min.

40 shuttle run (min. 4 / pers)
P1 : run
p2 : hold kb front rack
P3 : rest

40/30 cal bike
P1 : bike
P2 : hold rig
P3 : rest

40 db push press
P1 : press
P2 : farmer hold KB
P3 : rest

B. Cross over symetry
Iron scap complet

Every 20 sec. x 10 sets
2 reps touch and go

AMRAP 20min.
27/21 Calories Rameur / bike
21 Box jump all over
15 burpees Reach 6"

A. Emom 10
1: 10 shuttle run
2: marche
(RX+ : 12 Shuttle run)

B. Emom 10
1: 7 reps Floor press (build up)
2: 40 sec. Ring rows

C. Emom 10
1: Rameur @ 2:08/1:55
2: Rameur @ recovery
(RX+ : 1:58/1:45)

D. Emom 10
1: 10 Toes to bar
2: 40 sec. wall facing handstand hold
(RX+ : 15 T2B)

AMRAP 9min.
15/20 Calories Rameur OU 12/15 Calories bike
15 air squat
5 HSPU (RX+: Strict HSPU)
-- 2MIN REST --

AMRAP 9min.
12/15 Calories Bike OU 15/20 Calories Rameur
10 thrusters (95/65)
5 Muscle up (sub : 10 Dips)
-- 2MIN REST --

AMRAP 9min.
50 Double unders
10 push up
5 Hang power snatch (95/65)
(RX+ : Deficit push up (4") + (135/95)

7 giant sets - 1:00 ON / 15sec. OFF

A. empty barbell thrusters
B. burpees no jump
C. rameur
D. atomic sit up

75 bar facing burpees synchro (2/3)
75 Toes to bar synchro (2/3)
75 overhead squat (95/65)
75 bar facing burpees synchro (2/3)
75 Toes to bar synchro (2/3)
75 front squat (135/95)
75 bar facing burpees synchro (2/3)
75 Toes to bar synchro (2/3)
75 Back squat (185/125)

(RX+ : OHS (135/95) / Front squat (185/125)/ Back squat (225/155)

AMRAP 20min.
4 dumbbell thrusters (50/35)
6 toes to bars
24 double unders

(Clean grip)
EMOM 12
2 reps @ 60%

2000m Rameur
100 burpees no jump
Max double unders

(Cap: 20min.)

A. EMOM 10
1: Bike @ 60/70 RPM
2: Bike @ 45/50 RPM

B. EMOM 10
1: 40 sec. Strict Pull up
2: 40 sec. push up
(RX+: Strict C2B + Deficit push up)

C. EMOM 10
1: Rameur @ 1:45
2: Rameur @ 2:10

D. EMOM 10
1: 5/3 Ring Muscle up*
2: 40sec. wall facing handstand hold (Sub: Dip on box)
(*RX+ 4 Toes to ring + 3 MU + 2 Dip) (**RX+++ : 9+6+3)

2 Power clean +
2 Hang power clean +
2 Shoulder to overhead

21-18-15-12-9-6-3
Deadlift (135/95)
Wallball (20/14)
Handstand push up
Wallball
RX+ (185/125) + Strict HSPU

(Time Cap: 20min.)

4x giant sets - 2min. ON / 15sec. OFF
A. Calories rameur/bike
B. 10 Kettlebell swings + 10/7 push up
C. 10 air squat + 5 burpees
D. 5/side OA db hang clean + 5/side OA db S2OH

« Big steve Part 1 »
AMRAP 20min.
Buy in : 5 rounds (each)
P1 : 20/15 Calories rameur/bike
P2 : 15 pull up
in remaining time* :
P1 : Squat clean (155/105)
P2 : Handstand Hold
*switch as needed

(RX+ : C2B)

10 rounds for time
8 ground to overhead (95/65)
10 bar facing burpees

1 x 5reps @ 60%
1 x 3reps @ 70%
3 x 2reps @ 80%
2 x 1rep @ 90%+

5 rounds
40/30 calories rameur/bike
30 burpees over partner
30 air squat sychro

(Time cap 30 :00)

Hip hollow

1 rep every 12 sec. x 25 sets

*même poids

AMRAP 20min.
Buy in : 5 rounds (each)
P1 : 20/15 Calories Rameur
P2 : 15 Toes to bar
in remaining time* :
P1 : bench press (155/105)
P2 : Dead hang
*switch as needed

(RX+ : 20 T2B)

Every 30sec. x 9 sets
2 reps Touch and go

Team @2
100 Calories rameur/bike
100 Burpees step up
100 Calories rameur/bike
100 Burpees step up
100 Calories rameur/bike

Every 2min. x 10 Rounds
35 Double unders
9 thrusters (95/65)

4 Sets
1min Alterning leg lift with overhead BIAS
20 Dumbbell anchor sit up

AMRAP 3min. / 30sec. Rest x 3 giant sets

A. Burpees box jump over 20"

B. One arm Kb russian swing (2x45sec./côté)

C. Push up + renegade row (1+1/côté)

D. 5-10-15-20-25.......
Unbroken Double unders*

*Exemple : tu manques à 21/25, tu recommences à 5

« BAR CRAWL »

AMRAP 7min.
50 Hang power clean (135/95)
50 Hang power clean (155/105)
AMRAP @ 185/125

-- 3MIN REST --

AMRAP 7min.
50 Bench press (135/95)
50 Bench press (155/105)
AMRAP @ 185/125

-- 3MIN REST --

AMRAP 7min.
50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP @ 275/185

1 x 4 reps @ 70 %
1 x 4 reps @ 75 %
4 x 2 reps @ 80 %
1 x 2 reps @ 85 % +

4 Rounds - 3min. window

15/12 Calories echo bike
15 pull up
Max wallball (20/14)
--1MIN REST entre chaque round --

(RX+ : 18/15 Calories + C2B)

AMRAP 12min.
600/500m rameur
600’ Db suitcase carry
(P1:carry / P2: planche)
40 ring push up
Into...
AMRAP 12min.
1800/1600m bike
600’ Db overhead carry
(P1: carry / P2: chair hold)
20 burpee over jerk block

2 Rounds

21-15-9
Power snatch (95/65)
4-3-2
Ring MU
--2MIN REST --

(RX+ : 115/85 + 7-5-3 Muscle up)

Every 45sec. x 7 sets
4 reps touch and go

Every 5:00 x 6 rounds

17/12 Calories rameur
10 burpees reach @ 6"
200m course

(Rx+ : 21/18 Calories + 15 burpees reach)

4 Rounds not for time

100 Double unders
20 Dual Db/Kb Front rack step up
20 One arm Db/Kb hang snatch* (10/side)

(RX : 50/35 - V/J)
*split égal par côté, pas obligé d'alterner
**reps devraient être unbroken

4sets

20 alt single leg V-up
15-20sec. parallet tuck hold
-- 2MIN REST --

AMRAP 5min. / 1min. Rest x 2 giant set

A. Team @2 - You go I go
3 cônes suicide run

B.
15/12 Calories rameur/bike
100' walking lunges BW
15 air squat

C.
3/2 wall walk
15 sit up

100 rounds - You go I go
5 wallball
3 bar facing burpees
1 squat clean*

*Reps:
1-20 (95/65) (RX+ : 135/95)
21-40 (135/95) (RX+ : 185/125)
41-60 (155/105) (RX+ : 225/155)
61-80 (185/125) (RX+ : 245/165)
81-100 (205/135) (RX+ : 265/175)

Build up 5 reps
Commencez à 50 %

*2sec. pause bas du squat
**pas de ceinture

2 rounds (6min. window)

400m course
24 step up
Max Calories rameur
--2MIN REST --

AMRAP 9min.
200 double unders
100 hang power clean (75/55)
30 burpees plate (45/25)
-- 1MIN REST --

AMRAP 9min.
400 m course (2/2)
100 bent over row (75/55)
30 burpees plate(45/25)
-- 1MIN REST --

AMRAP 9min.
600 m rameur
100 floor press (75/55)
30 burpees plate (45/25)

Every 45sec. x 9 sets
2 Power clean Touch and go
1 Push press

20 Front squat
30 Pull up
40 Push up
50/35 Calories rameur/bike
40 Push up
30 Pull up
20 Front squat

(RX : 115/85) (RX+ : 135/95 + C2B)
(Time Cap : 16min.)

Emom 6
7 Reps Touch and go

5 rounds for time

20 One arm Db S2OH
50' One arm Db Front rack walking lunges
10 burpees strict pull up

(RX : 50/35) (RX+ : 75/50)

45 wallball (20/14)
400m course
45 toes to bar
400m course
45 toes to bar
400m course
45 wallball

(Time Cap : 25min.)

4 sets
20 dual leg lift over
30-45sec. Ring body saw extend+retract

5 Rounds : AMRAP 7min. / 1min. Rest

A. 3 front squat + 6 back squat (135/95)

B. Course

C. One arm Db DT (50/35)
1 Round gauche, 1 Round droite, G, D...

D. Rameur/bike

E. 20 sit up
20 Hollow Rock
40sec. dead hang

AMRAP 33min.
12/8 bar Muscle up*
24 Handstand push up
36 Overhead squats (75/55)

*MOD: Dip on box X2
(RX+ : Strict HSPU + 95/65)

3 x 6-8reps @65%-70%-75%
..then...
load drop
MAX reps front squat set 1 @ 75% - 20lbs

600/500m Rameur
40 burpees over box (30/24)
600/500m Rameur

AMRAP 30min.
1500m rameur ou 3000m bike (split)
15 wall climb sychro (2/3)
40 sit up sychro (3/3)
40 burpee over box (24/20)

28-21-14-7
Chest to bar pull up
Handstand push up
10-10-10-10
Devil press (50/35)

Every 1:30 x 4 sets
8 reps touch and go

8 Hang power snatch (95/65)
8 Toes to bar
32 Double unders

(RX+ : 115/85)

Every 4min. x 4sets
275m (rapide)

600m Run ou 50/35 Calories
21 burpees
25'/side One arm Db OH carry
18 burpees
25'/side One arm Db OH carry
15 burpees
25'/side One arm Db OH carry
12 burpees
25'/side One arm Db OH carry
9 burpees
600m Run ou 50/35 Calories

(RX+ : 25' Handstand walk)

AMRAP
9min. ON / 1min. OFF x 4

A. 1500/1100m Rameur + max burpees over box 20"

B. 15/11 Calories bike + 5 bear complex (95/65)

C. 15 Db burpees + 20 Renagade Row (35/25)

D. 200m course + 20 air squat + 40 lunges

120 Deadlifts
30/20 Ring muscle up*
90 hang power clean
30/20 Ring muscle up
60 shoulder to overhead

*Sub : 30 burpee pull up
(RX : 135/95)
(RX+ : 175/120)

1 power clean + 2 push press + 2 front squat

Team @3 - You go I go au rameur OU bike

Rameur - 6x/personne
250m/200m row sprint

Bike - 6x/personne
18/12 cal bike sprint

-1min. effort

(Time cap : 19min.)

Then

En 6 minutes...
Max toes to bar / knee raise
P1-P2 : synchro
P3 : chair hold

10 rounds

Couple 1 : DBall hold (P1-P2)

Couple 2 :
P3: 100m suitcase carry (40/30)
P4: 200m course
P3-P4 : 25/17 calories bike

(Time Cap : 30min.)

Every 45sec. -- (1+1+1) x 9

High hang power snatch
Behind the neck snatch grip push press
Snatch balance

4 rounds

15 Handstand push up
100' One arm db overhead walking lunges (50'/side)

(RX : 50/35)
(RX+ : strict HSPU + 75/50)

Every 2min. x 3 rounds
10 reps Touch and go @ environ 60 %

Every 3min. x 10sets
10 pull up
10 Bar facing burpees
10 Thrusters (105/75)

6 reps (40x1)

AMRAP 20min.

60 dumbbell hang snatch (35/25 -- 50/35 -- 75/50)
30 squat sychro (Rx+ : 1/2 avec DB)
60 burpees over box
400m course

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