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  Every 2 min for 24 min: min 0-2: 350/250m Row min 2-4: 20 Box Jumps Over 36/28 inch min 4-6: 20 Double KB Swings 24/16kg per hand min 6-8: Max Reps of Tire flip or Pig Flip (choose the weight)...

1. Gymnastics 14 min EMOM: odd min: Max Unbroken reps of T2B even min: Max Unbroken reps of HSPU 2. WOD For time: 100 Overhead Squats 95/65...

1. Squat Snatch  7 sets x 2 reps (not Touch n’ Go) 2. WOD  3 Rounds: 1 min Max Cal Assault Bike *30 secs Rest 1 min Max Strict Pull Ups *30 secs Rest 1 min Max Reps Power Snatch 115/80 *30 secs Rest...

1. WOD Team of 2 27 min AMRAP: 12 Thrusters 95/65 15 T2B 18 Box Jumps Over 24/20 21 KB Swings 24/16kg 24 Abmat Sit Ups *Round 1: Partner 1 will do the 12 Thrusters, 18 Box Jumps Over and 24 Abmat Sit Ups Partner......

1. Clean and Jerk  7 sets x 2 Squat Cleans + 1 Jerk 2. WOD  For time: 1 to 10 of Hang Power Cleans 135/95 *40 Double-Unders between...

1. WOD Every 2 min for 24 min min 0-2: 35/25 Cal Row min 2-4: 10 Devil Press 50’s/35’s min 4-6: 4/2 Rope Climbs min 6-8: 40/25 Push Ups...

1. Back Squat  Build up to a 1 Rep Max 2. WOD 2 Rounds: 50 Deadlifts 135/95 50 Wall Ball 20/14  ...

1. WOD 30 min Running Clock: 15 min AMRAP of « Cindy » 5 Pull Ups 10 Push Ups 15 Air Squats Followed by… 15 min AMRAP: 5 Power Cleans 165/115 10 DB Push Press (5 reps per arm) 50/35 45 Double-Unders...

1. Snatch  5 sets x 3 Hang Squat Snatch + 2 Snatch Balance (not a complex, you can drop the bar in between Hang Squat Snatche’s) 2. WOD 6 min AMRAP: 20 Overhead Squats 96/65 20 T2B *Rest 3 min, then repeat the 6 min......

1. WOD  Team of 2 For time: Buy in: 100/70 Cal Assault Bike then 10 Rounds: 15 Deadlifts 185/125 10 Burpee Box Jumps 24/20 then Buy out: 100/75 Cal Row *Buy In and Buy Out is split between both partners however they want. For the......

1. Clean and Jerk  5 sets x 3 Hang Squat Cleans + 2 Jerks (not a complex) 2. WOD For time: 20 Pull Ups 30 Power Cleans 20 Pull Ups 30 Push Press 20 Pull Ups 30 Thrusters RX = 105/75...

1. Midline  20 min Running Clock: 30 secs on/ 30 secs off min 1: Strict T2B min 2: L-Sit from pull up Bar min 3: V-Ups min 4: Hollow Body Hold 2. WOD Every 4 min for 16 min: 75 Double-Unders 25 KB Swings 24/16kg......

1. Back Squat  2 sets x 6 reps 2 sets x 4 reps 3 sets x 2 reps *increase weight by 5 to 15lbs from last week 2. WOD  « Isabel » For time: 30 Snatch 135/95...

1. WOD 4 Rounds: 2 min Max Cal Assault Bike 1 min Rest 2 min Max Reps T2B 1 min Rest 2 min Max Reps Deadlifts 315/205 1 min Rest  ...

1. Snatch  5 sets x 1 Squat Snatch + 1 hang Squat Snatch + 1 Snatch Grip Push Press 2. WOD 4 Rounds: 40 Wall Ball 20/14 20 Burpees...

1. WOD Team of 2 3 Rounds: 120 Sit Ups 80 Alternating DB Snatch 50/35 40 Pull Ups *only one person can work at a time. RX+ = DB Snatch 70/50 & C2B Pull Ups...

1. Clean and Jerk  5 sets x 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk 2. WOD  12 min AMRAP: 18 Box Jumps 24/20 6 Hang Power Cleans 185/125...

1. Gymnastic Skill 10 – 15 min Practice Bar Muscle Ups 2. WOD  24 min EMOM: min 1: 15/12 Cal Row min 2: 20 to 30 Secs Handstand Hold min 3: 50 Double-Unders min 4: 5 to 8 Bar Muscle Ups/ Scale for 8 to......

1. Back Squat  2 sets x 6 reps 2 sets x 4 reps 3 sets x 2 reps (use same weight that you used on your sets of 6 from last week for this week sets of 6) 2. WOD 27 – 21 – 15......

1. WOD For time: 50 HSPU 50 Squat Cleans 95/65 50 Burpees 35 HSPU 35 Squat Cleans 95/65 35 Burpees 20 HSPU 20 Squat Cleans 95/65 20 Burpees...

1. Power Snatch  Build up to a Heavy 5 Reps Touch and Go 2. WOD 3 Rounds: 100 Double-Unders 25 Pull Ups...

1. WOD Team of 2 4 Rounds: 80 Wall Ball 20/14 80 Box Jumps 24/20 80 Double Russian KB Swings 24/16kg in each hand *only one person can work at a time....

1. Power Clean Build up to a Heavy 5 reps Touch and Go 2. WOD 4 Rounds: 1 min Max reps T2B 1 min Max reps Deadlifts 225/155 1 min Max Cal Assault Bike 1 min REST...

1. Gymnastics and Skills  15 – 20 min of Practice -Pistol Squats or -DB Overhead Squats or -Double-Unders 2. WOD 3 Rounds: 10 Power Snatch 115/80 15 Lateral Burpees Over Bar *10 min Cap...

1. Back Squat  2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps *increase weight from last week by 5 to 15lbs on each sets. (last week with this rep scheme) 2. WOD For time: 50 Power Cleans 50 Front......

1. WOD Every 2 min for 30 min: 0 – 2 min: 25/18 Cal Row 2 – 4 min: 18 Burpee Box Jumps Over 24/20 4 – 6 min: 20 Chest 2 Bar Pull Ups *Scale reps as needed...

1. Snatch  10 min EMOM: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat 2. WOD For time: 100 Abmat Sit Ups 50 Deadlifts 135/95 75 Abmat Sit Ups 40 Deadlifts 50 Abmat Sit Ups 30 Deadlifts...

1. WOD Team of 3 5 Rounds: 40 Wall Ball 20/14 30/21 Cal Assault Bike 15 Devil Press 50’s/35’s *All 3 partners will be working at the same time but will all start in different exercise. Partner’s can advance to the next excersise only once......

1. Clean and Jerk  1o min EMOM: 1 Power Clean + 1 Squat Clean + 1 Jerk 2. WOD 15 min AMRAP: 60 Double-Unders 15 T2B 5 Power Snatch 135/95...

1. Back Squat  2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps *increase weight from last week by 5 to 15lbs on each sets. 2. WOD 3 Rounds: 10 Squat Cleans 135/95 20 Pull Ups...

1. WOD 5 min AMRAP: 21-15-9 Cal Assault Bike Push Press 75/55 *Rest 2 min 5 min AMRAP: 21-15-9 Knees to Elbow Box Jumps Overs 24/20 *Rest 2 min 5 min AMRAP: 21-15-9 Cal Row DB Power Cleans 50’s/35’s *Rest 2 min 5 min AMRAP:......

1. Snatch  5 sets x 1 Power Snatch + 3 Squat Snatch (drop the bar between repetitions) 2. WOD 4 Rounds: 30 Alternating DB Snatch 50/35 15 Pull Ups...

1. WOD Team of 2 10 Rounds: 60 Double-Unders 40 Air Squats 20 Power Cleans 95/65 *On Odd Number of Rounds, Partner 1 will do the 60 Double-Unders and 20 Power Cleans while Partner 2 will do the 40 Air Squats. *On Even Number of......

1. Clean and Jerk  6 sets x 3 Squat Cleans + 1 Jerk 2. WOD For time: 100 T2B *Every min 6 Deadlifts 225/155  ...

1. Gymnastics Practice 15-20 mins: -Kipping Pull Ups or -Butterfly Pull Ups or -Ring Muscle Ups 2. WOD 5 min AMRAP: 12 Power Snatch 75/55 12 Box Jumps Over 30/24 *Rest 2 min, then repeat a 2nd time....

1. Back Squat 2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps 2. WOD 5 Rounds: 20 Wall Ball 20/14 10 Burpees...

1. WOD 27 min EMOM: min 1: 10 DB Thrusters 50’s/35’s min 2: 12 T2B min 3: 50 Double-Unders...

1. Snatch  7 sets of : 1 Squat Snatch + 1 Power Snatch + 1 Overhead Squat 2. WOD For time: 100 Power Cleans 135/95 *10 min Cap...

1. WOD  Team of 2 15 min AMRAP: (you go i go) 12/9 Cal Assault Bike 15 KB Swings 24/16kg *2 min Rest* 15 min AMRAP: (you go i go) 12 Deadlifts 155/105 15 Ring Dips  ...

1. WOD 10 Rounds: 11 Bar Facing Burpees 10 C2B Pull Ups 10 Front Squats 115/80...

1. WOD 5 Rounds: 1 min Max Cal Row 1 min Max Reps T2B 1 min Max Reps Box Jumps Over 24/20 1 min Max Reps Alternating DB Snatch 50/35 1 min Max Reps Push Ups 1 min Rest...

1. Squat Clean  12 min EMOM: 2 reps 2. WOD For time: 10 to 1 Clean and Jerk 135/95 50 Double-Unders  ...

1. WOD 5 Rounds: 45 Wall Ball 20/14 30 Burpees 15 Deadlifts 245/165...

1. Power Clean 1 Rep Every 20 secs for 10 min 2. WOD 4 Rounds: 20 SDHP 95/65 20 T2B...

1. WOD Team of 2 3 Rounds: 100 Back Squats 155/105 100 DB Push Press 50’s/35’s *only one person can work at a time...

1. WOD  21 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 10 to 15 Pull Ups min 3: 5 Power Snatch 135/95 2. Midline  4 Rounds Not For Time: 40 Sit Ups 20 V-Ups...

1. WOD  For time: 120 Double-Unders 30 Deadlifts 225/155 30 Box Jumps Over 24/20 40 Deadlifts 40 Box Jumps Over 50 Deadlifts 50 Box Jumps Over 120 Double-Unders...

1. Power Clean and Jerk  9 min EMOM: 5 reps 2. WOD 3 Rounds: 4 min AMRAP: 21 KB Swings 24/16kg 15 Push Ups 9 Power Cleans 155/105 *1 min Rest bwtween Rounds...

1. Snatch  8 sets x 2 reps (no touch n go) 2. WOD 5 Rounds: 15 Right Arm Hang DB Snatch 50/35 15 Left Arm Hang DB Snatch 15 Pull Ups...

1. WOD  Team of 2 30 min Running Clock 20 min AMRAP: 35 Double-Unders 7 Power Cleans 135/95 7 Burpees Then 10 min to Establish 1RM Squat Clean (combine weight for the team) *Partner 1 will complete odd Rounds and Partner 2 will complete even......

1. Shoulder Press + Push Press  6 sets x 3 Strict Press + 6 Push Press *100 T-Raises for Warm Up 2. WOD For time: 50/35 Cal Assault Bike 50 Push Press 115/75...

1. WOD  24 min EMOM: min 1: 20 Deadlifts 135/95 min 2: 20 Box Jumps 24/20 min 3: 20/12 Push Ups min 4: 20 KB SDHP 32/24kg 2. Hand Stand Walk Practice ...

1. Back Squat  Build up to a Heavy 5 Reps 2. WOD 12 min Ladder: (4-4-8-8-12-12…) Power Snatch 995/65 T2B...

1. WOD For time: Buy in: 150 Double-Unders then 21 -18 – 15 – 12 – 9 – 6 – 3 Power Cleans HSPU Front Squats then Buy out: 150 Double-Unders Rx = 135/95...

1. WOD Every 3 min for 27 min: Running Clock 0 – 3 min: 60 KB Swings 24/16kg 3 – 6 min: 35/25 Cal Assault Bike 6 – 9 min: 45/30 Cal Row  ...

1. WOD Team of 2 5 Rounds: 50 Power Snatch 75/55 50 T2B 50 Burpees *only one person can work at a time....

1. Power Clean and Jerk  4 min EMOM: 3 Reps 1 min Rest 4 min EMOM: 2 Reps 1 min Rest 4 min EMOM: 1 Rep 2. WOD 2 Rounds: 6 min AMRAP: 12 Box Jumps 30/24 12 Hang Power Cleans 95/65 12 Push Press......

1. Front Squat  7 sets x 2 reps 2. WOD 5 Rounds: 15 Deadlifts 205/145 15 Pull Ups...

1. Squat Snatch  10 min EMOM: 1 Squat Snatch + 2 Overhead Squats 2. WOD 12 min AMRAP: 90 Double-Unders 45 Abmat Sit Ups 30 Alternating DB Snatch 50/35...

1. Power Snatch  14 min EMOM: 2 reps 2. WOD  4 Rounds: 1 min Max Reps Power Snatch 75/55 1 min Max Reps Ring Dips 1 min Max Reps Cal Assault Bike 1 min Rest...

1. WOD  Team of 2 5 Rounds: 50 KB Swings 32/24kg 50 Box Jumps 24/20 50 Front Squats 95/65 *only one person can work at a time....

1. Sumo Deadlift  10 sets x 2 reps 2. WOD 2 Rounds: 10 Deadlifts 275/185 20 T2B 10 Deadlifts 275/185 20 Bar Facing Burpees...

1. Strict Press  5 sets x 5 reps 2 sets x 3 reps 1. WOD 3 Rounds: 3 min AMRAP: 50 Double-Unders 10 HSPU *rest 1 min...

1. Back Squat  12 min EMOM: 2 Reps 2. WOD  3 Rounds: 25 Wall Ball 20/14 25 Hang Power Cleans 95/65...

1. WOD 5 Rounds: 50 Alternating DB Snatch 50/35 35 Box Jumps Overs 24/20 20 C2B Pull Ups...

1. Front Squat  4 sets x 3 reps 2 sets x 1 rep 2. WOD 10 min Ladder(3,6,9,12…) Front Squat 95/65 KB Swings 24/16kg...

1. WOD Team of 2 3 Rounds: 100 T2B 50 Clean and Jerks 135/95 *only one person can work at a time....

1. Snatch  7 min EMOM: 1 Hang Power Snatch 1 min Rest 7 min EMOM: 1 Power Snatch 2. WOD For time: 30/21 Cal Assault Bike 30 Burpee Box Jumps Over 24/20 *8 min Cap...

1. DB Split Squat (back foot on Box) 5 sets x 5 reps per leg 2. Single Leg Stiff leg Deadlift with KB  4 sets x 8 reps per leg 3. WOD For time: 100 Double-Unders 100 Abmat Sit Ups 100 Double-Unders 100 Abmat Sit......

1. WOD 25 min AMRAP: 1 round of « Cindy » and 1 round of « DT » 5 Pull Ups 10 Push Ups 15 Air Squats 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Rx = 155/105...

1. WOD INDIVIDUAL EVENT 4 – 2014 21-15-9-6-3 reps for time of: Strict handstand push-ups Front squats, 195 / 125 lb. Burpees Followed by… INDIVIDUAL EVENT 3 – 2016 For time: 104 wall-ball shots 52 pull-ups...

1. WOD  Team of 2 3 Rounds: 3 min AMRAP: Max Cal Row 1 min Rest 3 min AMRAP: Max Burpees 1 min Rest 3 min AMRAP: Max Deadlifts 275/185 1 min Rest *only one person can work at a time....

1. Squat Snatch  3 min EMOM: 3 Reps 1 min Rest 3 min EMOM: 2 Reps 1 min Rest 3 min EMOM: 1 Rep 2. WOD 6 Rounds: 21 KB Swings 24/16kg 12 Pull Ups...

1. WOD  5 Rounds: 2 min on/ 2 min off 15/10 Cal Assault Bike Max Reps Power Cleans Rx = 225/155 Rx2 = 185/125 Rx3 = 155/105 2. Midline  3 Rounds: 30 V-Ups 60 Russian Twists with Dumbell...

1. Snatch Grip Push Press + Overhead Squat  5 sets of : 3 + 2 2. WOD  12 min AMRAP: 35 Double-Unders 9 Thrusters 95/65...

1. WOD For time: 21 – 15 – 9 Power Snatch 95/65 Burpees followed by… 50 HSPU followed by… 21 – 15 – 9 Deadlifts 185/125 Burpees...

1. WOD Team of 2 30 min AMRAP: 800m Run 100/70 Push Ups 100 1 Arm Hang DB Clean and Jerk 50/35 100 Box Jumps 24/20 *only one person works a a time....

1. Deadlift 9 – 9 – 7 – 7 -5 – 5 2. WOD For time: 30/21 Cal Assault Bike 40 Burpees 50 Pull Ups...

1. T2B  9 min EMOM: 11 Unbroken Reps 2. WOD 4 Rounds: 29 KB Swings 24/16kg 77 Double-Unders...

1. Clean and Jerk  6 sets x 3 Squat Cleans + 1 Jerk (not touch n go on the cleans) 2. WOD « Karen » For time: 150 Wall Ball 20/14...

1. WOD For time: 800m Run 30 Deadlifts 225/155 30 C2B Pull Ups 800m Run 20 Deadlifts 20 C2B Pull Ups 800m Run 10 Deadlifts 10 C2B Pull Ups...

1. Squat Snatch  Every 45 secs for 12 min : 2 Reps 2. WOD 3 Rounds: 20 Hang Power Snatch 75/55 40 Abmat Sit Ups...

1. WOD Team of 2 6 Rounds: 75 Double-Unders 20 Deadlifts 185/125 20 Ring Dips 20 Push Ups 20 KB Swings 24/16kg *Partner 1 will do 75 double-unders, partner 2 will then do 20 deadlifts then partner 1 will do 20 ring dips then partner......

1. WOD Every 2 min for 30 min: min 0 – 2: 25/18 Cal Assault Bike min 2 – 4: 30 T2B min 4 – 6: 35 Box Jumps 24/20...

1. Running  Every 3 min for 15 min 400m Run 2. WOD For time: 42 Wall Ball 20/14 21 Thrusters 95/65 30 Wall Ball 15 Thrusters 18 Wall Ball 9 Thrusters...

1. Hang Squat Clean  1 Rep every 30 secs for 8 min 2. WOD 5 Rounds: 2 min AMRAP 15 Burpees Max Reps Alternating DB Snatch 50/35 *1 min Rest between Rounds...

1. WOD  4 Rounds: 50 Abmat Sit Ups 10 Strict Pull Ups 50 KB Swings 24/16kg 10 Strict Pull Ups 50 Push Ups 10 Strict Pull Ups...

1. Squat Clean  9 min EMOM: 1 Rep 2. WOD 5 Rounds: 1 min max reps Ring Row 1 min max reps Deadlifts 185/125 1 min max reps Slam Ball 30/20 1 min Rest...

1. WOD  Team of 2 10 Rounds: 35 Double-Unders 15 Hang Power Snatch 75/55 followed by… 10 Rounds: 200m Run 15 Wall Ball 20/14 *partner 1 will do odd Rounds partner 2 will do even Rounds...

1. Gymnastics  6 Rounds: 30 Secs Handstand Hold 15 Strict Ring Dips *1 min rest between rounds 2. WOD 5 Rounds: 30 Secs max Cal Assault Bike/ 2:30 Min rest...

1. WOD  32 min AMRAP: 32 DB Snatch 50/35 24 Box Jumps 24/20 16 T2B 8 Power Cleans 185/125...

1. Front Squat  Every 2 min for 14 min: 3 Reps 2. WOD 3 Rounds: 15 Thrusters 95/65 15 Bar Facing Burpees...

1. Sumo Deadlift 10 – 10 – 10 – 10 – 10 2. WOD     6 min AMRAP: 10 Deadlifts 225/155 20/12 Push Ups Right into…. 4 Rounds: 10 Deadlifts 225/155 20/12 Push Ups...

1. WOD Team of 2 14 Rounds: 15/12 Cal Assault Bike 12 C2B Pull Ups 9 Clean and Jerks 135/95 *Odd Rounds: partner 1 will do 15/12 Cal Bike, then partner 2 will do 12 C2B Pull Ups and partner 1 will finish the round......

1. Gymnastics 14 min EMOM: odd min: 50 Double-Unders even min: Max reps Alternating Pistol Squats 2. WOD 3 min AMRAP: 15 KB Swings 24/16kg 15 Box Jumps Over 24/20 *1 min Rest, repeat the AMRAP 2 more times....

1. Strength Good Morning: 3 sets x 20 reps T-Raises: 4 sets x 15 reps Bent Over Row: 6 sets x 6 reps 2. WOD 6 Rounds: 15 Burpees 15 T2B...

1. Hang Squat Snatch  1 rep every 30 secs for 10 min 2. WOD 12 min Ladder 100m Run Squat Snatch (1,2,3,4…) Rx = 135/95...

1. Hang Power Clean + Power Clean  8 min EMOM: 2 + 2 2. WOD  2 Rounds: 90 Abmat Sit Ups 60 KB Swings 24/16kg 30/20 Push Ups...