WOD

Workout du jour (Workout of the day) au gym Citalfort

Le dernier WOD est affiché ici à chaque jour! Toutes les séances d’entraînement imaginables sont au bout de vos doigts.

1. WOD  20 min Running Clock 6 min EMOM: 12/9 Cal Assault Bike *Rest 1 min 6 minEMOM: 2/1 Rope Climb *Rest 1 min 6 minEMOM: 60 Double-Unders 2. Ring Muscle Ups  10 Sets x 3 Reps or Practice the movement for 10 to 15......

1. Strict Shoulder Press 7 – 7 – 2 – 5 – 5 – 2 – 3 – 3 – 2 2. WOD 4 min AMRAP 200m Run 25 Box Jumps 24/20 Max Reps Power Snatch 75/55 *rest 2 min 4 min AMRAP: 200m Run......

1. WOD  2 Rounds: 50 Air Squats 1 Squat Clean 155/105 40 Hand Release Push Ups 2 Squat Cleans 30 T2B 3 Squat Cleans 20 Burpees 4 Squat Cleans 10 Shoulder to Overhead 155/105 5 Squat Cleans...

1. WOD  For time: « Helen » 3 Rounds: 400m Run 21 KB Swings 24/16kg 12 Pull Ups right into… « Diane » 21 – 15 – 9 Deadlifts 225/155 HSPU right into… 3 Rounds: 200m Run 15 KB Swings 24/16kg 12 Pull Ups 9 Deadlifts 225/155 6 HSPU...

1. Squat Snatch  9 min EMOM: 3 reps 2. WOD  3 Rounds: 100 Double-Unders 25 Power Snaych 75/55...

1. WOD  Team of 2 4 Rounds: 60/45 Cal Row 45 Wall Ball 20/14 30 Ring Dips 15 Power Cleans 155/105 *only one person can work at a time....

1. Front Squat  4 – 4 – 4 – 2 – 2 – 2 2. WOD  15 min EMOM: min 1: 20 Box Jumps 24/20 min 2: 15 T2B min 3: 12 Burpees...

1. Assault Bike  5 Rounds: 1 min max effort for Cals *rest 2 min after each round 2. WOD For time: 10 Alternating DB Snatch 50/35 15 Pull Ups 20 Alt. DB Snatch 15 Pull Ups 30 Alt. DB Snatch 15 Pull Ups 40 Alt.......

1. Clean and Jerk  12 min EMOM: min 1: 1 Power Clean + 1 Jerk min 2: 1 Squat Clean + 1 Jerk min 3: 1 Power Clean + 1 Squat Clean + 1 Jerk 2. WOD 4 Rounds: 15 Deadlifts 225/155 45 Air Squats...

1. WOD For time: Buy in: 800m Run then, 5 Rounds: 15 Power Snatch 115/80 15 Overhead Squats 115/80 15 C2B Pull Ups then, Buuy out: 800m Run...

1. Rowing  5 Rounds: 30/20 Cal Row *Rest 2 min between Rounds 2. WOD 6 min AMRAP: 50 Double-Unders 10 Power Cleans 95/65 *Rest 2 min 6 min AMRAP: 30 Double-Unders 5 Power Cleans 135/95...

1. WOD  Team of 2 5 Rounds: 30/21 Cal Assault Bike 30 DB Hang Squat Cleans 50’s/ 35’s 30 Burpee Box Jumps 24/20 30 T2B *only one person work’s at a time....

1. WOD  4 min AMRAP: 400m Run 25 Deadlifts 135/95 Max Push Ups *rest 4 min 4 min AMRAP: 400m Run 20 Deadlifts 185/135 Max Push Ups *rest 4 min 4 min AMRAP: 400m Run 15 Deadlifts 225/155 Max Push Ups *rest 4 min 4......

1. Hang Power Clean + Push Jerk + Split Jerk  12 min EMOM: 1 + 1 + 1 in crease weight every 3 min 2. WOD  For time: 108 Push Press 75/55 54 Pull Ups...

1. WOD Every 3 min for 30 min: 1 – 3 min: 30 Back Squats 135/95 4 – 6 min: 40/30 Cal Row...

1. WOD 4 Rounds: 30 Deadlifts 20 Hang Power Cleans 10 Thrusters Rx = 135/95  ...

1. Deadlift  10 – 10 – 10 – 6 – 6 – 2 2. WOD  For time: 150 KB Swings 24/16kg *Every time you stop or drop KB, 20 Abmat Sit ups penalty...

1. WOD Team of 2 For time: 800m Run 100 Box Jumps 24/20 800m Run 100 Burpees 800m Run 100/70 Cal Assault Bike 800m Run *Both Partner’s will be running at the same time everytime. *For the Box Jumps, Burpees and Bike, you will be......

1. Power Snatch  10 min EMOM: 3 reps 2. WOD  11 min AMRAP: 33 Double-Unders 11 Hang Power Snatch 95/65 11 T2B...

1. WOD  30 min Running Clock For time: 20 Rounds of Strict « Cindy » 5 Strict Pull Ups 10 Push Ups 15 Air Squats then, in the remaining time Build up to a heavy 1 Squat Clean + 2 Front Squats...

1. WOD For time: Buy in: 100 Double-Unders 21 – 18 – 15 – 12 – 9 Hang Squat Cleans 115/80 HSPU Buy out: 100 Double-Unders...

1. WOD For time: Buy in: 100 Double-Unders 21 – 18 – 15 – 12 – 9 Hang Squat Cleans 115/80 HSPU Buy out: 100 Double-Unders...

1. Sumo Deadlift  4 – 4 – 4 – 4 – 4 2. WOD  For time: 75/50 Cal Row 50 Burpees 3. Abmat Sit Ups  100 reps for time...

1. Strict Barbell Press 5 Rounds: 1 min Max reps 55/35 1 min rest 2. WOD  18 min AMRAP: 15 Box Jumps 30/24 12 Pull Ups 9 Right arm DB Hang Clean and Jerk 50/35 9 Left arm DB Hang Clean and Jerk...

1. Back Squat  6 sets x 3 reps @65 – 75% + 5 High Jumps (after 3 back squats, rack the bar then perform 5 jumps for height) *rest 2 min between sets 2. WOD 4 Rounds: 2 min on/ 2 min off 30 Deadlifts......

1. WOD  Team of 2 For time: 150 Wall Ball 20/14 100 T2B 50 Power Snatch 115/80 100 T2B 150 Wall Ball 20/14 *only one person can work at a time...

1. Back Squat  6 sets x 3 reps @65 – 75% + 5 High Jumps (after 3 back squats, rack the bar then perform 5 jumps for height) *rest 2 min between sets 2. WOD 4 Rounds: 2 min on/ 2 min off 30 Deadlifts......

1. Strict Barbell Press 5 Rounds: 1 min Max reps 55/35 1 min rest 2. WOD  18 min AMRAP: 15 Box Jumps 30/24 12 Pull Ups 9 Right arm DB Hang Clean and Jerk 50/35 9 Left arm DB Hang Clean and Jerk...

1. Squat Clean 8 min EMOM: 2 reps (increase weight every minute) 2. WOD  4 Rounds: 400m Run 25 KB Swings 24/16kg 5 Power Cleans 185/125...

1. WOD 3 Rounds: 50/30 Push Ups 50 Box Jumps 24/20 50 Thrusters 45/35 (empty barbell)  ...

1. Squat Snatch  8 min EMOM: 2 reps 2. WOD For time: 30 Power Snatch 95/65 60 T2B...

1. WOD  Team of 2 10 Rounds: 20/15 Cal Row 15 Strict Ring Dips 10 Deadlifts 245/165 Round 1: Partner 1 does 20/15 Cal Row then Partner 2 does 15 Strict Ring Dips and Partner 1 finishes the round with 10 Deadlifts. Round 2:  Partner 2......

1. Power Clean + Jerk (push or split) 6 sets of: 2 Power Cleans + 1 Jerk 2. WOD 15 min AMRAP: 12 Burpee Pull Ups 9 HSPU 6 Squat Cleans 185/125...

1. WOD 3 Rounds of 12 min: 1 – 4 min: 30/21 Cal Assault Bike 5 – 8 min: 60 KB Swings 32/24kg 9 – 12 min: 90 Abmat Sit Ups...

1. Front Squat  8 – 8 – 6 – 6 – 4 – 4 2. WOD 14 min EMOM: odd min: 50 Double-Unders even min: Max reps Wall Ball 20/14...

1. WOD  For time 5 Rounds: 15 Power Snatch 75/55 15 Burpees followed by 5 Rounds: 10 Power Snatch 95/65 10 Burpees followed by 5 Rounds: 5 Power Snatch 115/80 5 Burpees...

1. Power Clean 5 min EMOM: 5 reps Touch n Go rest 1 min, increase the weight then 5 min EMOM: 3 reps Touch n Go 2. WOD  5 Rounds: 20 KB Swings 24/16kg 10 C2B Pull Ups 5 Power Cleans 165/115...

1. WOD  Team of 3 18 Rounds: 15/10 Cal Assault Bike 12 DB Thrusters 50’s/35’s *Rounds 1: Partner 1 will complete the 15/10 Cal then partner 2 will complete the 12 DB Thrusters Rounds 2: Partner 3 will complete the 15/10 Cal then partner 1......

1. WOD  Team of 3 18 Rounds: 15/10 Cal Assault Bike 12 DB Thrusters 50’s/35’s *Rounds 1: Partner 1 will complete the 15/10 Cal then partner 2 will complete the 12 DB Thrusters Rounds 2: Partner 3 will complete the 15/10 Cal then partner 1......

1. Strength  4 sets of: 45 secs on/ 1:15 off Max Strict Ring Dips Max Strict Chin Ups *Alternate between both exercise 2. WOD 4 Rounds: 20 Deadlifts 135/95 40/20 Push Ups...

1. WOD  23 min Running Clock 15 min AMRAP: 15 Right arm Hang DB Snatch 50/35 15 T2B 30 Alt. Front Rack Lunges 95/65 15 T2B 15 Left arm Hang DBB Snatch 50/35 Right into… 8 min to Establish 1RM Hang Squat Clean and Jerk...

1. WOD Every 3 min for 24 min: min 1 – 3: 500/400 m Row min 3 – 6: 30 Box jumps 30/24 2. Gymnastics 15 – 20 min to Practice HS Walk and HSPU...

1. Back Squat  12 min EMOM: 2 reps 2. WOD « The Chief » Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the......

1. WOD  Team of 2 6 Rounds: 25 Power Snatch 95/65 50 T2B *Only one person can work at a time...

1. Clean and Jerk  1 min Max Reps @95/65 – 1 min Rest 2 min Max Reps @135/95 – 2 min Rest 3 min Max Reps @185/125 2. WOD  5 Rounds: 4 min min 1: 15/12 Cal Row min 2: 12 Burpees min 3: 10/7......

1. WOD 27 – 21 – 15 – 9 Box Jumps Over 30/24 Pull Ups SDHP 95/65   2. Midline  3 sets x 15 Pike Plank on Rower seat 3 sets 20 Alternating Flutter kicks (on parallette or KB’s) 4 sets x 15 Tuck Ins...

1. Front Squat  5 – 5 – 5 – 5 – 5 2. WOD 10 min AMRAP: 20 Unbroken Wall Ball 20/14 20 Unbroken Deadlifts 115/80 *5 Front Squats penalty every time you break....

1. WOD  5 Rounds: 10 Squat Cleans 135/95 10 HSPU Right into… 5 Rounds: 10 Power Snatch 135/95 10 HSPU...

1. WOD 3 Rounds: 100 Abmat Sit Ups 80 KB Swings 24/16kg 60 Push Ups 40 Pull Ups...

1. WOD  Team of 2 For time: 200/160 Cal Row 80 Clean and Jerks 135/95 200/160 Cal Row *only one person can work at a time....

1. WOD TABATA: (8 rounds of 20 secs on/ 10 secs off) 2 Rounds: Alternating Pistol Squats *rest 1 min Assault Bike *rest 1 min Ring Rows *rest 1 min Box Jumps Overs 30/24 *rest 1 min...

1. DB Chest Press  6 sets x 8 reps 2. WOD  For time: 42 – 30 – 18 Burpees Deadlifts 225/155...

1. WOD 25 min AMRAP: 50 Double-Unders 25 T2B 15 Squat Snatch 95/65 50 Double-Unders 25 T2B 13 Squat Snatch 115/80 50 Double-Unders 25 T2B 11 Squat Snatch 135/95 50 Double-Unders 25 T2B 9 Squat Snatch 155/105 50 Double-Unders 25 T2B Max Reps Squat Snatch......

1. WOD  10 Rounds: 21 KB Swings 24/16kg 15 Wall Ball 20/14 9 SDHP 115/80...

1. WOD  Team of 2 5 Rounds: 15 Squat Cleans 95/65 (partner 1) 10 Burpee Box Jumps Over 24/20 (partner 2) Followed by 100 T2B (only one person can work at a time) Followed by 5 Rounds: 15 Squat Cleans 95/65 (partner 2) 10 Burpee......

1. Squat Snatch  2 – 2 – 2 – 2 – 2 – 2 2. WOD  5 Rounds: 2 min on/ 2 min off 250/200m Row Max Reps Deadlifts 315/205...

1. Clean 10 min EMOM: 1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean 2. WOD  For time: 100 – 80 – 60 – 40 – 20 Double-Unders 50 – 40 – 30 – 20 – 10 Pull Ups...

1. Front + Jerk  From the Rack, Build up to a Heavy: 2 Front Squat + 1 Jerk (split or push) 2. WOD  3 Rounds: 54 Abmat Sit Ups 18 Thrusters 95/65...

1. WOD  3 Rounds: 25/18 Cal Row 35 Overhead Squats 75/55 *Rest 5 min then… 3 Rounds: 35 SDHP 75/55 25 C2B Pull Ups...

1. Workout 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand......

1. WOD  Team of 2 15 min AMRAP: you go i go (partner 1 does a round then partner 2 does his) 50 Double-Unders 15 KB Swings 24/16kg Right into… For time: 100 Deadlifts 225/155 200/120 Push Ups *only 1 person can work at a......

1. Back Squat  10 min EMOM: 1 Rep 2. WOD 15 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 10 Hang Power Cleans 135/95 min 3: 20 Box Jumps 24/20...

1. Push Press  3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 2. WOD  3 Rounds: 30 Push Press 95/65 30 Pull Ups...

1. WOD  4 Rounds: 3 min AMRAP: 500/400m Row Max Reps Squat Cleans 155/105 *Rest 1 min* 3 min AMRAP: 30 Burpees Max Reps T2B *Rest 1 min*...

1. WOD  3 Rounds: 25 Wall Ball 20/14 25 Power Snatch 95/65 25 T2B 25 Power Cleans 95/65...

1. Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes...

1. WOD  Team of 2 For time: 100/70 Cal Assault Bike 100 Burpees 100 DB Power Cleans 50’s/35’s 100/80 Cal Row *only one person can work at a time...

1. Push Press  5 Rounds: 45 secs of Max Reps Push Press 95/65 *Rest 90 secs 2. WOD  5 Rounds of 3 min: 90 secs Max Reps Double-Unders 90 secs Max Reps Abmat Sit Ups *Rest 1 min between Rounds...

1. WOD For time: 30 Box Jumps Over 24/20 50 Deadlifts 225/155 30 Box Jumps over 30 Deadlifts 30 Box Jumps Over 10 Deadlifts *rest 5 min* 30 Box Jumps 24/20 10 Deadlifts 185/125 30 Box Jumps 30 Deadlifts 30 Box Jumps 50 Deadlifts...

1. Snatch 10 min EMOM: 1 Squat Snatch + 1 Hang Squat Snatch 2. WOD  15 min AMRAP: 20 Pull Ups 15 Power Snatch 95/65 10 HSPU...

1. WOD  30 min Running Clock: 5 rounds of 6 min min 1: 15 Deadlifts 135/95 min 2: 12/10 Cal Row min 3: 15 Wall Ball 20/14 min 4: 12/10 Cal Row min 5: 15 KB Swings 32/24kg min 6: 12/10 Cal Row...

1. WOD 18.2  1-2-3-4-5-6-7-8-9-10 Reps For Time Of: Dumbbell Squats 50/35 Bar Facing Burpees 18.2a  1RM Clean 12 Minutes to Complete Both 18.2 and 18.2a...

1. WOD  Team of 2 For time: you go i go 21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters 95/65 Bar Facing Burpees *Partner 1 will complete his first round of 21 thrusters and 21 bar facing burpees, then......

1. WOD  2 Rounds: 4 min AMRAP: 30/20 Cal Row Max Reps Power Cleans 185/125 4 min rest 4 min AMRAP: 40 T2B Max Reps Bar Muscle Ups 4 min rest, then repeat a 2nd time.    ...

1. TABATA  8 rounds of: 20 secs on/ 10 secs off Hand Stand Hold rest 1 min Deadlifts 185/125 rest 1 min Double-Unders rest 1 min Hollow Body Hold *rest 1 min then Repeat again for a second time....

1. Snatch  Every 45 secs for 12 min: 1 Squat Snatch + 1 Overhead Squat 2. WOD  15 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 2/1 Rope Climbs min 3: 12 Overhead Squats 95/65...

1. WOD  3 Rounds: 30 Thrusters 95/65 30 Box Jumps Over 24/20 30 Ring Dips...

1. WOD Team of 2 12 Rounds: you go i go 50 Double-Unders 15 Pull Ups then 12 Rounds: you go i go 10 Power Snatch 95/65 20/12 Push Ups *Partner 1 will complete all Odd number Rounds and Partner 2 all Even number Rounds...

1. Back Squat  5 – 5 – 5 – 5 – 5 2. Rowing Conditioning  6 x 500m with 2:30 min rest between rounds...

1. Conditioning  14 min EMOM: odd min: 15-20 Deadlifts 135/95 even min: 10 – 12 Bar Facing Burpees 2. WOD  14 min Running Clock: 4 min: Max Cal Assault Bike rest 1 min 4 min: Max reps of Wall Ball 20/14 rest 1 min 4......

1. Barbell Conditioning  13 min EMOM: 1 Squat Clean + 1 Thruster + Shoulder to Overhead 2. WOD  12 min AMRAP: 6 Power Cleans 185/125 18 T2B...

1. WOD  3 Rounds: 15 Power Snatch 95/65 15 Pull Ups then 3 rounds: 10 Power Snatch 115/75 10 C2B Pull Ups then 3 Rounds: 5 Power Snatch 135/95 5 Bar Muscle Ups...

1. Hang Power Clean 3 – 3 – 3 – 1 – 1 – 1 2. WOD 4 Rounds: 75 Double-Unders 25 Deadlifts 155/105...

1. WOD  Team of 2 14 Rounds: you go i go 21/16 Cal Row 10 Burpee DB Swings 35’s/20’s *partner 1 complete’s his round then partner 2 will complete the following round....

1. Midline Conditioning  15 min EMOM: 12 – 10  V-Ups 2. WOD 6 Rounds of 3 min: (30 secs on/ 30 secs off) min 1: Cal Assault Bike min 2: Ring Rows min 3: Dead Hang From Pull Up Bar *Max Effort on each Exercise.......

1. Midline Conditioning  15 min EMOM: 12 – 10  V-Ups 2. WOD 6 Rounds of 3 min: (30 secs on/ 30 secs off) min 1: Cal Assault Bike min 2: Ring Rows min 3: Dead Hang From Pull Up Bar *Max Effort on each Exercise.......

1. WOD  Every 5 for 25 min: 30 Box Jumps 24/20 20 Power Cleans 135/95 10 Shoulder to Overhead 135/95 *Try to finish each rounds as fast as possible...

1. Back Squat Every 2 min for 16 min: 10 reps 2. WOD  8 min Ladder: (2,2,4,4,6,6…) Wall Ball 20/14 T2B...

1. WOD  For Time: 100 Pull Ups 100 Push Ups 100 Air Squats *rest 5 min then, 100 Air Squats 100 Push Ups 100 Pull Ups...

1. Push Press 12 min EMOM: 4 reps 2. WOD  For time: 100 Abmat Sit Ups 50 Push Press 95/65 25 Power Snatch 95/65...

1. WOD  Team of 2 30 min Running Clock: (you i go i go) 0 – 6 min AMRAP: (0-3 min = Partner 1 and from 3-6 min = Partner 2) 24 Box Jumps Over 24/20 21/16 Cal Bike Max Squat Cleans 95/65 6 –......

1. Snatch Complex  Hang Power Snatch + Power Snatch + Snatch Grip Push Press *Build to a Comfortable weight, repeat each sets 2-3 times as you’re going up in weight 2. WOD  4 Rounds: 25 KB Swings 24/16 15 C2B Pull Ups...

1. Front Squat  6 – 6 – 6 – 3 – 3 – 3 2. WOD 13 min AMRAP: 50 T2B 50 Double-Unders 50 Alternating DB Snatch 50/35 50 Double-Unders 50 Burpees 50 Double-Unders...

1. Hang Power Cleans  9 min EMOM: 6 Unbroken reps 2. WOD 7 Rounds: 5 Deadlifts 275/185 7 Strict HSPU...

1. Back Squat  8 – 8 – 8 -8 – 8 2. WOD  16 min AMRAP: 8 KB Front Rack Alternating lunges on the right arm 24/16kg 24 KB Swings 24/16kg 8 KB Front Rack Alternating lunges on the left arm 32 V-Ups...

1. Squat Snatch + Overhead Squat  10 min EMOM: 1 + 1 2. WOD  14 min Running Clock: 10 min AMRAP: 20 Power Snatch 95/65 40 Box Jumps 24/20 right into… 4 min AMRAP: Strict Chin Ups...

1. Push Press  3 sets x 5 reps 3 sets x 3 reps 2. WOD  18 min EMOM: min 1: 15 Wall Ball 20/14 min 2: 15 /12 Cal Row min 3: 20/12 Hand Release Push Ups...

1. Power Clean + Front Squat + Squat Clean Build up to a heavy complex of: 2 + 2 + 2 2. WOD  4 Rounds: 10 Power Cleans 135/95 20 T2B...

1. Front Squat  3 – 3 – 3 – 3 – 3 – 3 2. WOD  For time: 50 Wall Balls 20/14 50 Deadlifts 225/155 50 Wall Balls...

1. WOD  Team of 2 4 Rounds: 60/45 Cal Row 40 T2B 20 Power Cleans 155/105 *only one person can work at a time....