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.

Jeudi 21/09/2017

1. WOD  Team of 2 8 Rounds: 20 Ring Dips 20 Push Press 95/65 20 Burpees *only one person works at a time...

Mercredi 20/09/2017

1. WOD 5 min AMRAP: 400m Run 30 Box Jumps 30/24 Max Power Snatch 95/65 *5 min Rest* 5 min AMRAP: 400m Run 25 Box Jumps 30/24 Max Power Snatch 115/80 *5 min...

Mardi 19/09/2017

1. Power Clean + Jerk  9 min EMOM: 3 + 3   2. WOD For time: 1 Round of Cindy 1 Squat Clean 185/135 1 Round of Cindy 2 Squat Cleans 1...

Lundi 18/09/2017

1. Back Squat  4 reps every 90 secs for 12 min (8 Rounds)   2. WOD  3 Rounds 21 Deadlifts 225/155 21 T2B  ...

Samedi 16/09/2017

1. Snatch  2 - 2 - 2 - 2 - 2   1. WOD 4 Rounds: 12 Power Snatch 95/65 18 Box Jumps 24/20 *16 min Cap...

Vendredi 15/09/2017

1. Hang Power Clean 6 min EMOM: 4 reps rest 2 min 6 min EMOM: 2 reps   2. WOD 5 Rounds of: 1 min to complete 35 Double-Unders Max Strict Pull...

Jeudi 14/09/2017

1. WOD Team of 2 For time: 600m Overhead Walking lunges with a 45/25lbs plate 400 Abmat Sit Ups 200 Deadlifts 135/95 *only one person works at a time...

Mercredi 13/09/2017

1. Push Press  20 Reps Max   2. WOD For time: 150 Alternating DB Snatch 50/35 *15 min Cap...

Mardi 12/09/2017

1. WOD 5 Rounds: 10 Power Cleans 155/105 15 Lateral Burpees Over Bar *15 min Cap   2. Bar Muscle Ups  10 min EMOM: 3 reps...

Lundi 11/09/2017

1. Front Squat  3-3-3-3-3   2. WOD For time: 50 Wall Ball 20/14 50/35 Push Ups 50 Wall Ball *15 min Cap...

Samedi 09/09/2017

1. WOD  30 min Running Clock: 10 min AMRAP: 10 Deadlifts 185/135 20 Burpees *into 10 min to build up to a heavy: Power Clean + Squat Clean + Hang...

Vendredi 08/09/2017

1. Power Snatch 10 min EMOM: 3 reps   2. WOD For time: 27-21-15-9 KB Swings 24/16kg Box Jumps Over 30/24...

Jeudi 07/09/2017

1. WOD  Team of 2 3 rounds: 3 min AMRAP SDHP 95/65 *1 min rest 3 min AMRAP Cal Row *1 min rest 3 min AMRAP Ring Dips *only one person works at a...

Mercredi 06/09/2017

1. WOD  For Time: 21 Power Cleans 115/85 42 Pull Ups 21 Power Cleans *10 min Cap   2. Alternating Back Rack Lunges  4 sets x 8 reps...

Mardi 04/09/2017

1. Thrusters  8 min EMOM: 3 Heavy Reps   2. WOD  15 Rounds: 30 secs on/ 30 secs off Double-Unders Thrusters 95/65 T2B  ...

Samedi 02/09/2017

1. WOD Every 5 min for 35 min (7 Rounds): 15 Hang Power Snatch 95/65 20 Pull Ups 30 KB Swings 24/16kg 50 Double-Unders...

Vendredi 01/09/2017

1. Strict Shoulder Press 12 min Clock 4 min EMOM: 2 reps 4 min EMOM: 3 reps 4 min EMOM: 4 reps   2. WOD  3 Rounds 15 Push Press 95/65 30...

Jeudi 31/08/2017

1. WOD  Team of 2: 100 Power Cleans 135/95 100 Bar Facing Burpees 100 Squat Cleans 135/95 100 Bar Facing Burpees *only 1 person works at a time *40 min...

Mercredi 30/08/2017

1. Snatch  12 min EMOM: 1 rep   2. WOD For Time: 400m Run 50 Power Snatch 75/55 400m Run *12 min Cap...

Mardi 29/08/2017

1. WOD  8 min AMRAP Buy in 30 T2B 10 Deadlifts 185/135 15 Box Jumps 24/20   *4 min Rest*   8 min AMRAP Buy in 30 T2B 10 Deadlifts 225/155 15 Box Jumps...

Lundi 28/08/2017

1. Clean and Jerk  10 min EMOM: 1 Squat Clean + 1 Front Squat + 1 Jerk   2. WOD "Jackie" For Time: 1000m Row 50 Thrusters 45 lbs 30 Pull...

Vendredi 25/08/2017

1. Stiff leg Deadlift  10 min EMOM: 6 reps   2. Ring Rows 75 Reps   3. WOD  2 Rounds 400m Run 30 KB Swings 24/16kg *8 min Cap...

Jeudi 24/08/2017

1. WOD Team of 2: For Time 400 Double-Unders (both partners at the same time) then 3 Rounds 80/60 Cal Row 60 T2B 40 Power Snatch 95/65 then 400 Double-Unders *only one person works...

Mercredi 23/08/2017

1. Strict Shoulder Press  3 - 3 - 3 - 3   2. Push Press  3 - 3 - 3 - 3   3. WOD  For Time: 40 Wall Ball 20/14 30...

Mardi 22/08/2017

1. Back Squat  Every 2 min for 16 min (8 sets) 6 Reps   2. WOD 2 Rounds 30 Pull Ups 50 Alt. DB Snatch 50/35 *15 min Cap...

Lundi 21/08/2017

1. Clean  15 min to build up to a Heavy Complex: 1 Power Clean + 1 Hang Power Clean + 2 Front Squats + 1...

Vendredi 18/08/2017

1. Bulgarian Split Squat with Box (place back leg on Box) 5 sets x 8 reps per leg   2. WOD  5 Rounds: 13 Box Jumps 24/20 11 Push...

Jeudi 17/08/2017

1. WOD Team of 2: you go i go 15 min AMRAP 15/12 Cal Row 15 Deadlifts 185/135   5 min Rest   15 min AMRAP 150m Run 15 Hang Power Cleans 95/65 *partner...

Mercredi 16/08/2017

1. Squat Snatch  15 to Build up to a Heavy Squat Snatch + 2 Overhead Squats   2. WOD  10 min Ladder: 8 Pull Ups (1,2,3,4...

Mardi 15/08/2017

1. Jerk  10 min EMOM: 2 Reps   2. WOD For Time: 100 Double-Unders 42 KB Swings 24/16kg 21 T2B 30 KB Swings 15 T2B 18 KB Swings 9 T2B 100 Double-Unders *15 min Cap...

Lundi 14/08/2017

1. Back Squat  4 - 4 - 4 - 4 - 4 - 4   2. WOD  3 Rounds 15 Power Cleans 115/85 20 Wall Ball 20/14 *12 min Cap...

Vendredi 11/08/2017

1. Power Snatch 4 min EMOM: 5 reps touch n go 1 min rest 4 min EMOM: 3 reps touch n go 1 min rest 4 min EMOM: 1...

Jeudi 10/08/2017

1. WOD Team of 2: 120 DB Snatch 50/35 60 Squat Cleans 135/95 120 KB Swings 32/24 kg *Every 10 min, both partners have to run 600m. The...

Mercredi 09/08/2017

1. Sumo Deadlift 6 - 6 - 6 - 4 - 4 - 4 - 2 - 2 -2   2. WOD  "Diane" 21 - 15 - 9 Deadlifts...

Mardi 08/08/2017

1. Clean and Jerk  7 min EMOM: 3 Power Cleans + 1 Jerk (complex)   2. WOD  3 Rounds: 3 min on / 3 min off 25 Burpee Box...

Lundi 07/08/2017

1. Front Squat  12 - 10 - 8 - 6 - 4 - 2   2. WOD 2 Rounds: 20 Overhead Alternating Dumbell Lunge with Right Arm 50/35 20...

Samedi 05/08/2017

1. WOD For Time: 1K Row   followe by:   10 Rounds 1o Pulls Ups 15 Push Ups 20 Wall Ball 20/14...

Vendredi 04/08/2017

1. Snatch  3-3-3-3   2. Clean  3-3-3-3   3. WOD For Time: 21-18-15 KB Swings 24/16kg T2B *10 min Cap...

Jeudi 03/08/2017

1. WOD Team of 2: 35 min Running Clock 15 min AMRAP: 50 Double-unders 15 Box Jumps 24/20   Right Into Deadlift Ladder:     20 min Cap 40 Reps 135/95 40...

Mercredi 02/08/2017

1. Split Jerk  Build up to a Heavy Single   2. WOD 7 Rounds: 5 Thrusters 115/85 7 C2B Pull Ups *12 min Cap...

Mardi 01/08/2017

1. Midline  15 min EMOM: 0 - 5 min: 10 V-Ups 5 - 10 min: 15 Tuck Ups 10 - 15 min: 20 Sit Ups   2. WOD  For Time: 100...

Lundi 31/07/2017

1. Hang Power Snatch  10 min EMOM: 3 reps Unbroken   2. WOD  3 Rounds: 20 Overhead Squats 95/65 20 Burpees Over Bar  ...

Samedi 29/07/2017

1. WOD 40 min Running Clock:   10 min AMRAP: 5 Deadlifts 245/165 10 Pull Ups   *rest 5 min   10 min AMRAP: 30 Alt. DB Snatch 50/35 100m Sprint   *rest 5 min   10 min...

Vendredi 28/07/2017

1. Power Cleans  3 sets x 3 reps 3 sets x 2 reps 3 sets x 1 rep   2. WOD  For Time: 7 Clean and Jerks 155/105 42 KB Swings...

Jeudi 27/07/2017

1. WOD  Team of 2: 2 Rounds 1 mile Run 100 Back Squat 115/85 200 Abmat sit ups *only one person works at a time (divide run and reps...

Mercredi 26/07/2017

1. Strength  Every 2 min for 12 min: 5 Strict HSPU + 5 Push Press + 5 Push Jerk   2. WOD  20 min EMOM odd min: 6 Burpee...

Mardi 25/07/2017

1. Complex Hang Power Snatch + 2 Overhead Squat Build up to a Heavy Complex   2. WOD 9 min AMRAP 9 Wall Ball 20/14 (1,2,3,4,5...

Lundi 24/07/2017

1. Front Squat  Every 90 secs for 9 min: 5 Reps   2. WOD For time: 40 Cal Row 40 Deadlifts 225/155 40 T2B *15 min Cap...

Samedi 22/07/2017

1. Thruster Build up to a Heavy Triple   2. WOD  For Time: 15 HSPU 12 Hang Power Cleans 9 Front Squats 6 Jerks 9 Front Squats 12 Hang Power Cleans 15 HSPU Rx =...

Vendredi 21/07/2017

1. Squat Snatch  3 sets x 3 reps 3 sets x 2 reps 3 sets x 1 rep   2. WOD 4 Rounds 13 Power Snatch 95/65 13 T2B *12 min Cap...

Jeudi 20/07/2017

1. Strength  9 min EMOM: 1 Squat Clean + 1 Hang Squat Clean   2. WOD  Team of 2: 10 Rounds 20/15 Cal Row 10 Power Cleans 135/95 Round 1-2-3-4-5: Partner...

Mercredi 19/07/2017

1. Strength Push Press 5 - 5 - 5 - 5 Push Jerk 3 - 3 - 3 - 3   2. WOD 8 min AMRAP 4 Deadlifts 245/165 12 Box Jumps...

Mardi 18/07/2017

1. Back Squat  10 min EMOM: 1 rep   2. WOD  "Helen" 3 Rounds: 400m Run 21 KB Swings 24/16kg 12 Pull Ups *15 min Cap...

Lundi 17/07/2017

1. Hang Power Snatch  5 - 5 - 4 - 4 - 4 - 3 - 3   2. WOD  3 Rounds 30 Wall Ball 20/14 15 Burpees *12 min...

Vendredi 14/07/2017

1. Strength  Strict Ring Dips: 5 sets x 10 reps Strict Chin Ups: 5 sets x 5 reps with a 3 secs hold at the bottom   2. WOD For...

Jeudi 13/07/2017

1. WOD Team of 2: 24 Running Clock 0 - 8 min: max reps of Sq. Snatch 95/65 8 - 16 min: max reps of Sq. Snatch...

Mercredi 12/07/2017

1. Power Clean + Hang Power Clean Every 90 secs for 12 min: 3 + 3   2. WOD 3 Rounds 15 Pull Ups 15 HSPU 15 T2B *15 min Cap...

Mardi 11/07/2017

1. Back Squat  Build up to a Heavy Double   2. WOD 10 min AMRAP 50 Double-Unders 5 Squat Cleans 165/115...

Lundi 10/07/2017

1. Jerk  5 - 5 - 5 - 5 - 3 - 3 - 3   2. WOD 42-30-18 Box Jumps 24/20 Push Pres 75/55 *15 min Cap...

Vendredi 07/07/2017

1. Back Squat  9 min EMOM: 3 reps   2. WOD  For Time 50 Wall Ball 20/14 50 Alt. DB Snatch 50/35 50 Wall Ball 20/14 *15 min Cap...

Jeudi 06/07/2017

1. WOD  Team of 2: 20 Rounds 20 KB Swings 24/16kg 15 T2B 10 SDHP 95/65 *partner 1 starts with 20 kb swings then partner 2 will do the...

Mercredi 05/07/2017

1. Squat Snatch 3 - 3 - 3 - 2 - 2 - 1   2. WOD 3 min AMRAP Double-Unders - 1 min rest - 3 min AMRAP Power Snatch...

Mardi 04/07/2017

1. 14 min EMOM  odd min: 10 Strict Ring Dips even min: 20 Abmat Sit ups   2. WOD 5 Rounds 200m Run 10 Hang Power Cleans 135/95 *10 min Cap...

Lundi 03/07/2017

1. Front Squat  9 min EMOM: 0 - 3 min: 3 reps 3 - 6 min: 2 reps 6 - 9 min: 1 rep   2. WOD  3 rounds 9 Thrusters...

Friday 06/30/2017

Sumo Deadlift  7 - 7 - 6 - 6 - 5 - 5 - 4 - 4   WOD  For Time: 150 Double-Unders 50 Burpees *10 min Cap...

Friday 06/30/2017

Sumo Deadlift  7 - 7 - 6 - 6 - 5 - 5 - 4 - 4   WOD  For Time: 150 Double-Unders 50 Burpees *10 min Cap...

Jeudi 29/06/2017

WOD  Team of 2: 2 Rounds  5 min AMRAP: Back Squats 135/95 - 1 min rest - 5 min AMRAP Kipping Pull Ups - 1 min rest - 5 min AMRAP Power Cleans...

Mercredi 28/06/2017

1. Power Snatch + Overhead Squat  Build up to a Heavy 1+1   2. WOD Open WOD 13.2 As Many Reps as Possible in 10 minutes 5 Shoulder-to-Overheads (115/75...

Mardi 27/06/2017

1. Gymnastics  12 min EMOM odd min: 8 HSPU even min: 15 Ring Rows   2. WOD 20 min EMOM odd min: 200/150m Row even min: 15 KB Swings 32/24kg...

Lundi 26/06/2017

1. Front Squat 12 min EMOM: 2 reps   2. WOD  21-15-9 Squat Cleans 135/95 T2B *12 min Cap...

Vendredi 23/06/2017

1. Strict Shoulder Press  Build up to a 4RM   2. WOD  5 Rounds 10 Shoulder to Overhead 115/85 30 Abmat Sit ups...

Mercredi 21/06/2017

1. Snatch  10 min EMOM: 1 Power Snatch + 1 Sq. Snatch + 1 Hang Sq. Snatch   2. WOD  3 Rounds 25 Wall Ball 20/14 35 KB Swings...

Mardi 20/06/2017

1. Gymnastics 5 Rounds 1 min Max Strict Pull Ups 1 min Max Push Ups 1 min Rest   2. WOD  For Time: 50 T2B 50 Box Jumps 24/20 50 Burpees *15 min Cap...

Lundi 19/06/2017

1. Clean and Jerk  12 min EMOM: 2 Power Cleans + 2 Jerks   2. WOD  3 Rounds 30 Alternating DB Snatch 50/35 30 DB Goblet Squats 50/35 *12 min...

Saturday 06/17/2017

1. Rowing  Every 2 min for 12 min 30 secs sprint for Calories   2. WOD  21 Squat Cleans 115/85 400m Run 15 Squat Cleans 135/95 400m Run 9 Squat Cleans 165/115 400m...

Vendredi 16/06/2017

1. Squat Snatch  10 min EMOM: 2 reps (use moderate weight)   2. WOD  10 Rounds 35 Double-Unders 9 Power Snatch 75/55 *15 min Cap...

Jeudi 15/06/2017

1. WOD  Team of 2: 30 min AMRAP 100 Air Squats 75 Push Ups 50 HSPU 25 DeadLifts 275/165 *Only one partner work's at a time....

Mercredi 14/06/2017

1. Hang Power Clean  12 min to work up to a Heavy Triple (unbroken)   2. WOD  2 Rounds 31 KB Swings 24/16kg 25 T2B 19 Hang Power Cleans 115/85 *18 min...

Mardi 13/06/2017

1. Running  Every 3 min for 18 min (6 Rounds) 400m Run   2. WOD  For time 60/50 Cal Row 60 Pull Ups *12 min Cap...

Lundi 12/06/2017

1. Back Squat  12 min EMOM: 4 reps (use moderate to heavy weight)   2. WOD  3 Rounds 20 Alternating Front Rack Lunges 95/65 15 Push Press 95/65 *8 min Cap...

Samedi 10/06/2017

1. WOD  For Time: "Karen" 150 Wall Balls 20/14 - Rest 3 min - "Grace" 30 Clean and Jerks 135/95 - Rest 3 min - "Nancy" 5 Rounds 400m Run 15 Overhead Squats 95/65...

Vendredi 09/06/2017

1. Squat Snatch  3 - 3 - 3 - 3 - 3   2. WOD  5 Rounds 12 Power Snatch 95/65 12 C2B Pull Ups *12 min Cap...

Jeudi 08/06/2017

1. 12 min EMOM  odd min: 5 Strict HSPU even min: 20 secs Ring Support   2. WOD  Team of 2: For Time 50 Burpee Box Jumps 24/20 100 Ring Dips 50...

Mercredi 07/06/2017

1. WOD  5 min AMRAP 25 Push Ups 25 Power Cleans 95/65 25 Front Squats 95/65 -Rest 5 min- 5 min AMRAP 20 Push Ups 20 Power Cleans 115/85 20 Front Squats...

Mardi 06/06/2017

1. Push Press  10 min EMOM: 4 reps   2. WOD  4 Rounds 60 Double-Unders 15 Push Press 95/65 *12 min Cap...

Lundi 05/06/2017

1. DeadLift 15 min to establish a heavy 4 reps touch and go   2. WOD  For time: 50 DeadLifts 100 Abmat Sit Ups 50 DeadLifts Rx = 225/155 Rx2 = 185/135 Rx3...

Samedi 03/06/2017

1. WOD  - 30 min AMRAP - 30 SDHP 75/55 30 Alt. KB Snatch 24/16kg 30 Alt. Back Rack Lunges 75/55 30 KB Swings 30/20 Push Ups...

Vendredi 02/06/2017

1. Squat Clean 9 min EMOM: 2 reps   2. WOD  2 Rounds 40 Wall Ball 40 Knees to Elbow...

Jeudi 01/06/2017

1. WOD  Team of 2: 1 mile Run (together) then 150 Power Snatch 75/55 *while 1 partner his doing the power snatch, the other partner is completing 12...

Mercredi 31/05/2017

1. Back Squat 4 - 4 - 4 - 4 - 4   2. WOD  2 Rounds 20 Pull Ups 20 V-Ups 20 Burpees 20 T2B *12 min Cap...

Mardi 30/05/2017

1. 12 min EMOM  odd min: 15/12 Cal Row even min: 15/12 Push Ups   2. WOD 5 Rounds 20 DeadLifts 10 Hang Power Cleans Rx: 135/95 Rx2: 115/85 Rx3: 95/65  ...

Lundi 29/05/2017

1.Thruster  3-3-3-3-3 *Use Rack if needed   2. WOD  For time: 75 Thrusters 75/55 *8 min Cap...

Vendredi 26/05/2017

1. Strict Weighted Chin ups  5 sets x 5 reps   2. WOD  For time 100 Double-Unders 80 KB Swings 24/16kg 60 Wall Ball 20/14 40 T2B 20 Clean and Jerk 135/95  ...

Jeudi 25/05/2017

1. Squat Clean  12 min to work up to a Heavy Single   2. Team of 2  For time: 500m Row 40 Synchronized Front Squats 135/95 500m Row *Partner 1 will...

Mercredi 24/05/2017

Push Press  4-4-4-4   5 Rounds  7 C2B Pull Ups 21 Box Jumps Overs 24/20 7 Push Press 115/85 *15 min Cap...

Lundi 22/05/2017

1. Snatch  12 min to build up to a Heavy Single   2. WOD  4 Rounds for time 15 Power Snatch 75/55 25 Air Squats *10 min Cap  ...

Samedi 20/05/2107

1. Conditioning  For time 200m Run 20 to 1 Hang Power Cleans 135/95 *Run 200m then 20 hang power cleans then 200m run and 19 hang power cleans....

Vendredi 19/05/2017

1. Midline Conditioning  5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold Rest 1 min   2. Accessory Work  Stiff Leg DeadLift 3 sets x 12 reps Barbell Hip...

Jeudi 18/05/2017

1. 21 min Running Clock  Back Squat 9 min EMOM: 3 reps @75% Rest 3 min Squat Clean 9 min EMOM: 2 reps @75%   2. Conditioning  Team of 2: 15...

Mercredi 17/05/2017

1. Jerk  2 sets x 3 @70% 2 sets x 3 @75% 2 sets x 2 @80% 2 sets x 1 @85% 2 sets x 1 @90%   2. Conditioning  6...