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.

WOD For time: 7 Rounds: 21 Wall Ball 20/14 15 Box Jumps 30/24 9 Power Cleans RX = 155/105 RX+ = 185/125 *27 min Time Cap...

Strength 14 min EMOM: min 1: 6 Bench Press min 2: 12 Push Ups *Pick a comfortable weight on the bench press WOD 4 Rounds: 30 Alternating DB Snatch 50/35 20 Pull Ups...

WOD Team of 2 3 Rounds: 200 Double-Unders 40 Double KB Alternating Front Rack Lunges (Back Step) 40 KB Push Press 40 Double KB Squats 40/30 Cal Assault Bike *only one person can work at a time. RX = 24kg/ 16kg...

WOD 5 min AMRAP: 27 Hang Power Cleans 95/65 27 Burpees 27 Toes to Bar Rest 3 min 5 min AMRAP: 21 Hang Power Cleans 115/85 21 Burpees 21 Toes to Bar Rest 3 min 5 min AMRAP: 15 Hang Power Cleans 135/95 15 Burpees......

Back Squat 15 min Clock: 5 min emom: 5 reps @70% 5 min emom: 3 reps @75% 5 min emom: 1 rep @80% WOD 10 min Ascending Ladder (2,4,6,8…) Deadlifts 225/155 HSPU...

Rowing Conditioning 5 Rounds: 30/20 Cal Sprint *Rest 2 min between Rounds WOD For time: 30 Squat Snatch 135/95 *7 min Cap...

WOD Buy in: 150 Double-Unders then 3 Rounds of : 40 One Arm DB Clean and Jerk 50/35 40 V-Ups 40 One Arm Alternating Overhead DB Lunges 50/35 Buy out: 150 Double-Unders *DB Clean & Jerk you can alternate arms whenever you want and same......

Squat Snatch 10 min EMOM: 1 Squat Snatch + 1 hang Squat Snatch WOD 15 min AMRAP: 10 Pull Ups 15 KB Swings 24/16kg 20 Push Ups...

WOD Team of 2 For time: 1000m Row 120 Wall Ball 20/14 40 Power Cleans 135/95 1000m Row 40 Power Cleans 120 Wall Ball 1000m Row *only one person can work at a time....

Strength 4 Super sets of: 6 Strict Pull Ups 8 Bent Over Rows (Supinated Grig) 12 Bent Over DB Flyes *Rest as needed between sets WOD 5 Rounds: 1 min Max reps: Box Jumps Over 24/20 1 min Max reps: Cal Bike 1 min Max......

Sumo Deadlift 4 sets x 6 reps 4 sets x 3 reps WOD Every 4 min for 16 min: 10 Deadlifts 20 Lateral Burpees over Bar 10 Deadlifts *RX = 275/185...

Clean and Jerk 12 min EMOM: 2 Squat Cleans + 1 Jerk WOD 3 Rounds: 15 Shoulder to Overhead 45 Double-Unders 15 Toes to Bar 45 Double-Unders *RX = 115/80 RX+ = 135/95...

WOD Every 2 min for 24 min 0 – 2 min: 24/18 Cal Assault Bike 2 – 4 min: 20 C2B Pull ups 4 – 6 min: 20 DB Push Press 50/35...

Power Cleans 10 min EMOM: 3 reps *Choose a challenging but comfortable weight. WOD 4 Rounds: 30 KB Swings 24/16kg 30 Box Jumps 24/20 *15 min Cap...

WOD Team of 2 For time: 150 Double-Unders then 40 – 30 – 20 Alternating Front Rack Lunges 95/65 T2B Lateral Burpees Over Bar then 150 Double-Unders then 20 – 30 – 40 Alternating Front Rack Lunges T2B Lateral Burpees over Bar then 150 Double-Unders......

Power Snatch 5 sets x 3 reps 3 setx x 1 rep WOD For time: 60 Push Ups 60 Power Snatch 75/55 60 Push Ups...

WOD 28 min EMOM: min 1: 5 Back Squat @70-75% min 2: 15/12 Cal Row min 3: 20 Squat Jumps min 4: 20 Abmat Sit Ups...

Push Press 4 sets x 8 reps 4 sets x 4 reps WOD For time: 21 – 15 – 9 – 15 – 21 Hang Power Cleans 115/85 Pull Ups *12 min Cap...

WOD For time: 45 – 30 – 15 Wall Ball 20/14 DB Box Step Ups (use 1 50/35lbs DB) 24/20 into 45 – 30 – 15 Deadlifts 155/105 Bar Facing Burpees *27 min Cap...

Front Squat 4 sets x 3 reps @75-80% 3 sets x 2 reps @80-85% WOD 4 Rounds: 15 Right Arm Hang KB Clean 24/16kg 15 Left Arm Hang KB Clean 30 Abmat Sit Ups...

WOD Team of 2 For time: 120/90 Cal Row 100 Power Snatch 95/65 100/70 Cal Assault Bike 50 Devil Press 50/35 *only one person can work at a time....

Strength 5 Rounds: 1 min Max reps Strict Chin Ups Rest 30 Secs 1 min Max reps Ring Rows Rest 30 secs WOD 5 Rounds: 3 min AMRAP: 9 Box Jumps 24/20 12 Push Ups 15 Air Squats...

WOD 3 Rounds: 75 Double-Unders 35 Deadlifts 135/95 75 Double-Unders 25 Toes to Bar 75 Double-Unders 15 Clean and Jerk 135/95...

Back Squat 15 min EMOM: 3 reps *Start @70% and every 5 min increase the weight WOD For time: 120 Alternating DB Snatch 50/35 *at the beginning of every min, complete 6 Burpees...

WOD Tabata: Wall Ball 20/14 Rest 1 min Tabata: Assault Bike Rest 1 min Tabata: Hang Power Snatch 75/55 Rest 1 min, then Repeat all 3 Tabata’s a second time...

Sumo Deadlift 3 sets x 8 reps 3 sets x 4 reps *don’t do touch and go, reset position after every rep WOD 14 min AMRAP: 14 Deadlifts 95/65 14 Push Ups 14 Toes to Bar...

WOD Team of 2 For time: 100 KB Swings 24/16kg 50 Squat Cleans 95/65 80 KB Swings 40 Squat Cleans 115/85 60 KB Swings 30 Squat Cleans 135/95 40 KB Swings 20 Squat Cleans 165/115 20 KB Swings 10 Squat Cleans 185/125 *Only one person......

WOD Every 5 min for 25 min: 25 Push Press 95/65 20 Box Jumps 30/24 15 C2B Pull Ups...

Gymnastic Practice Spend 20 to 30 min on: Hand Stand Walk, HSPU, Muscle Ups, Pistols, Toes to Bar… WOD 12 min EMOM: Min 1: 15/12 Cal Row Min 2: 60 Double-Unders Min 3: 15 Burpees...

Lunges & Squats 5 sets of: 10 Alternating Back Step Lunges + 10 Back Squats *Increase weight after each set. WOD 9 min AMRAP: 12 Wall Ball 20/14 6 Power Snatch 95/65...

WOD 3 Rounds of: 7 min AMRAP: 40 Air Squats 20 Right Arm Hang DB Snatch 50/35 20 Left Arm Hang DB Snatch 40 Air Squats Max Reps Clean & jerk in remaining time. Rest 3 min between Rounds. *Clean & Jerk Round 1 =......

WOD 4 Rounds of: 1 min of Max reps Push Ups Rest 30 secs 1 min of Max Cal Row Rest 30 secs 1 min of Max reps Renegade Rows Rest 30 Secs 1 min of Max Cal Assault Bike Rest 30 secs 1 min......

WOD Team of 2 3 Rounds: 40 Thrusters 95/65 40 Pull Ups then 3 Rounds: 40 Deadlifts 185/125 40 Wall Ball 20/14 *only one person can work at a time....

Power Clean 1 rep every 30 secs for 14 min *choose a challenging weight WOD 14 min AMRAP: 7 Burpees 14 Hang Power Cleans 95/65 21 KB Swings 24/16kg...

Back Squat 3 sets x 7 reps @70% 3 sets x 4 reps @80% WOD 5 Rounds: 20 Box Jumps Over 24/20 15 Toes to Bar...

Shoulder Strength 5 Rounds not for time: 12 DB Bent Over Flyes 10 Barbell Push Press 10 DB Lateral Raises 8 DB Strict Press (8 per arm) *rest as needed between rounds. WOD 8 Rounds: 35 Double-Unders 10 Power Snatch 75/55...

WOD “Kobe & GiGi” 24 min AMRAP: 4 Push Press 95/65 5 Front Squats 95/65 8 Power Cleans 95/65 13 Pull Ups 18 Wall Ball 20/14 “Everything negative – pressure, challenges – is all an opportunity for me to rise.” – Kobe Bryant –...

Back Squat 5 sets x 8 reps @50% WOD 12 min Clock: 3 min max reps of: Air Squats 3 min max reps of: Sit Ups 2 min max reps of: Air Squats 2 min max reps of: Sit Ups 1 min max reps of:......

WOD Team of 2 For time: 100/70 Cal Row 100 Hang Power Cleans 115/85 100 Bar Facing Burpees 100/70 Cal Assault Bike *only one person can work at a time....

Deadlift 15 min Clock: 6 min emom: 1 rep @83% 5 min emom: 1 rep @86% 4 min emom: 1 rep @89% *if you don’t know your max, go heavy on and increase on each emom’s. WOD 10 min Ascending Ladder: (2 – 4 –......

WOD 8 Rounds: 30 Push Ups 20 Box Jumps Over 24/20 10 Power Snatch 95/65 *Scale Push Ups to 20 if needed....

Front Squat 7 sets x 4 reps @70 – 75% WOD 4 Rounds: 30 KB Swings 24/16kg 20 Toes to Bar...

WOD For time: 30 Rounds: 1 Deadlift 315/225 3 Hand Stand Push Ups 5 Pull Ups *30 min time cap RX+ = C2B Pull Ups...

Stregth 4 Rounds not for time 12 Ring Rows 8 Right Arm DB Bent Over Row 8 Left Arm DB Bent Over Row *rest as needed between Rounds WOD 5 sets of: 30/20 Cal Row Sprint *rest 2 min between sets...

WOD Team of 2 5 Rounds: 100 Double-Unders 40 Wall Ball 20/14 40 Toes to Bar 40 Alternating DB Snatch 50/35 *only one person can work at a time....

WOD 14 min EMOM: odd min: 12/9 Cal Bike even min: 20 Box Jumps 24/20 Rest 2 min 14 min EMOM: odd min: 12 Hang Power Cleans 135/95 even min: 12 Lateral Burpees Over Bar...

Back Squat Every 2 min for 12 min 5 Reps @80 – 85% WOD For time: 9 – 15 – 21 – 27 Pull Ups Deadlifts 185/125...

Push Press 15 min Clock: 5 min EMOM: 8 Reps 5 min EMOM: 4 Reps 5 min EMOM: 2 Reps WOD 12 min AMRAP: 30 1 Arm Hang DB Power Cleans 50/35 30 Push Ups 30 Abmat Sit Ups...

WOD For time: 100 Double-Unders then 30 – 24 – 20 – 16 – 12 – 8 – 4 Alternating Pistol Squats Power Snatch 95/65 then 100 Double-Unders *Time Cap: 30 mins...

Strength 12 min EMOM: even min: 6 Strict Chin Ups odd min: 6 Strict Pull Ups WOD 7 Rounds: 7 Hang Power Cleans 155/105 14 V-Ups Time Cap: 14 mins...

WOD Team of 2 3 Rounds: 2 min AMRAP: Cal Ski Rest 1 min 2 min AMRAP: Ring Dips Rest 1 min 2 min AMRAP: Cal Assault Bike Rest 1 min 2 min AMRAP: KB Squat Clean 24/16kg (1 KB Only) Rest 1 min *only......

WOD Every 2 min for 30 min 0 – 2 min: 30/20 Cal Row 2 – 4 min: 30 KB Swings 24/16kg 4 – 6 min: 20 Burpees...

WOD 5 min AMRAP: 27 Toes to Bar 27 Box Jumps 24/20 27 Deadlifts 135/95 Rest 3 min 5 min AMRAP: 21 Toes to Bar 21 Box Jumps 24/20 21 Deadlifts 185/125 Rest 3 min 5 min AMRAP: 15 Toes to Bar 15 Box Jumps......

Squat Clean and Jerk 7 sets of: 2 Squat Cleans + 1 Jerk (Split or Push) WOD For time: 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead RX = 135/95...

WOD For time: 10 – 20 – 30 Deadlifts 225/155 Pull ups into 60 Alternating DB Snatch 50/35 into 10 – 20 – 30 Alternating KB Box Steps Ups 24/20 (use 1 KB 24/16kg) Cal Assault Bike into 60 Alternating DB Snatch 50/35...

Overhead Press Strict Press: 5 sets x 3 reps Push Press: 3 sets x 5 reps WOD 4 Rounds: 30 Alternating Hang DB Clean and Jerk 50/35 30 DB Goblet Squats 50/35...

WOD Team of 2: 12 min AMRAP: 20 Cal Ski 30 Toes to Bar Rest 2 min 12 min AMRAP: 20 Hang Power Cleans 135/95 30 Bar Facing Burpees Rest 2 min 12 min AMRAP: 20 KB Swings 32/24kg 30 Box Jumps Over 24/20 *only......

Sumo Deadlift 8 sets x 3 reps WOD Every 2 min for 16 min: 0 – 2 min: 30/20 Cal Row 2 – 4 min: 40 Push Ups...

WOD 10 Rounds: 40 Double-Unders 12 Wall Ball 20/14 Back Squat 5 sets x 4 reps @75-80%...

Squat Snatch 6 sets of: 1 Squat Snatch + 1 hang Squat Snatch + 1 Overhead Squat WOD 20 Power Snatch 95/65 80 Pull Ups 20 Power Snatch...

WOD For time: 1000m Row 50 Hang Power Cleans 135/95 Rest 3 min, then For time: 200 Double-Unders 50 C2B Pull ups Rest 3 min, then For time: 50 Alternating DB Snatch 50/35 50 KB Swings 24/16kg...

Front Squat 10 min EMOM: 3 Reps @70% WOD 15 min AMRAP: 45 Air Squats 30 Abmat Sit ups 15 Deadlifts 275/185...

WOD 3 Rounds: 21 Hand Stand Push Ups 42 Box Jumps Over 24/20 Rest 5 min, then For time: 30/20 Cal Assault Bike 60 Hang Power Snatch 75/55...

WOD “Happy New Year” For time: 1 Squat Snatch 2 Squat Cleans 3 Squat Snatches 4 Squat Cleans 5 Squat Snatches 6 Toes to Bar 7 Strict Pull Ups 8 Front Squats 9 Clean and Jerks 10 Power Snatch 11 Power Cleans 12 Front Rack......

Deadlift Build up to a Heavy 10 Reps (touch and go) WOD Every 2 min for 16 min: 0 – 2 min: 25/18 Cal Assault Bike 2 – 4 min: 30 Wall Ball 20/14 4 – 6 min: 30/20 Cal Row 6 – 8 min:......

WOD For time: 3 Rounds of: 27 Push Ups 27 KB Swings then 2 Rounds of: 21 Wall Ball 20/14 21 Alternating DB Snatch 50/35 then 1 Round of: 15 Bar Facing Burpees 15 Overhead Squats 115/80...

Clean and Jerk 10 min EMOM: 1 Power Clean + 1 Squat Clean + 1 Jerk WOD 3 Rounds: 20 Deadlifts 155/105 60 Double-Unders 20 Toes to Bar 60 Double-Unders...

WOD 24 min EMOM: min 1: 15/12 Cal Row min 2: 20 Box Jumps Over 24/20 min 3: 25 Abmat Sit Ups...

WOD “12 Days of Christmas” 1 Power Snatch 2 Bar Muscle Ups (C2B Pull Ups) 3 Thrusters 4 Sumo Deadlift High Pull 5 Toes to Bar 6 Push Jerk 7 Hang Power Cleans 8 Deadlifts 9 Burpees 10 Strict Pull Ups 11 Back Squats 12......

Front Squat 12 min EMOM: 3 Reps @60-65% WOD 3 Rounds: 100 Double-Unders 50 KB Swings 24/16kg...

WOD For time: 25 – 20 – 15 – 10 – 5 Cal Row Thrusters 95/65 -Then- 25 – 20 – 15 – 10 – 5 C2B Pull Ups Wall Ball 20/14...

Back Squat 7 Sets x 4 Reps @65-70% WOD 4 Rounds: 40 Air Squats 10 Power Cleans 135/95...

Team of 2 3 Rounds: 100 Double-Unders 50 Push Ups 100 Double-Unders 50 Alternating DB Snatch 50/35 100 Double-Unders 50 Toes to Bar *Only one person can work at a time. RX+ = 70/50 lbs DB...

WOD 42 min Clock: 7 Rounds: 1 min On / 1 min Off Cal Ski Erg then 7 Rounds: 1 min On / 1 min Off Cal Assault Bike then 7 Rounds: 1 min On / 1 min Off Cal Row...

WOD For time: 50 Pull Ups 10 Clean and Jerk 50 Box Jumps 30/24 10 Clean and Jerk 50 V-Ups 10 Clean and Jerk 50 V-Ups 10 Clean and Jerk 50 Box Jumps 30/24 10 Clean and Jerk 50 Pull Ups RX = 135/95 RX+......

Leg Stamina 15 min EMOM: Min 1: 12 Barbell Stiff Leg Deadlifts (choose own weight) Min 2: 16 Alternating DB Lunges 50’s/35’s Min 3: 24 Air Squats WOD 3 Rounds: 12 Burpees 12 Deadlifts 9 Burpees 9 Deadlifts 6 Burpees 6 Deadlifts RX = 155/105......

WOD Every 3 min for 24 min: 50 Double-Unders 10 Burpees 10 Strict Chin Ups 5 Power Cleans 165/115 Rx + = 185/125...

Barbell Shoulder Press (Strict) 8 sets x 4 reps WOD 15 min AMRAP: 30 KB Swings 24/16kg 30 Wall Ball 20/14 30 Push Ups 30 V-Ups...

WOD Team of 2 5 Rounds: 1000m/750m Row 30 Power Snatch 75/55 *only one person can work at a time. RX + = 95/65...

Power Clean 10 min EMOM: 1 Rep (Go Heavy) WOD 10 Rounds: 10 Hang Power Cleans 135/95 10 Toes to Bar...

WOD 5 Rounds: 1 min Max Reps Deadlifts 275/185 1 min Max Reps Box Jumps 24/20 1 min Max Reps Bar Muscle Ups (Kipping Chest 2 Bar) 1 min Max Reps Cal Assault Bike 1 min Rest...

Back Squat 12 min Clock: 6 min EMOM: 6 Reps 6 min EMOM: 3 Reps WOD For time: 108 Double-Unders 36 DB Shoulder to Overhead 50/35 18 Burpees 108 Double-Unders 18 Burpees 36 DB Shoulder to Overhead 50/35 108 Double-Unders...

WOD 4 Rounds: 8 Toes to Bar 24 Deadlifts 115/80 8 Toes to Bar 16 Hang Power Cleans 115/80 8 Toes to Bar 8 Push Jerks 115/80 RX+ = 135/95...

Squat Snatch 8 Sets x 2 Reps (touch and go) WOD 3 Rounds: 25 Power Snatch 75/55 15 Pull Ups...

WOD Team of 2 10 min AMRAP: 30/20 Cal Ski 8 Rope Climbs Rest 1 min 10 min AMRAP: 30/20 Cal Row 20 Lateral Burpees Over Rower Rest 1 min 10 min AMRAP: 30/20 Cal Assault Bike 30 KB Swings 24/16kg *only one person can......

Deadlift Build up to a 1 Rep Max WOD 6 Rounds: 60 Double-Unders 15 Deadlifts 155/105...

WOD 3 Rounds: 33 DB Goblet Squat 50/365 33 Hand Release Push Ups 33 Knees to Elbows 33 Box Jumps 30/24 33 Alternating DB Snatch 50/35 RX + = 70/50 Lbs...

Clean and Jerk 10 min EMOM: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk WOD 5 Rounds: 15 Push Press 115/80 20 Wall Ball 20/14...

WOD For time: 3 Rounds: 15 Squat Snatch 95/65 15 Toes to Bar then 3 Rounds: 10 Squat Snatch 115/80 15 C2B Pull Ups then 3 Rounds: 5 Squat Snatch 135/95 15 KB Swings 24/16kg...

Midline Conditioning 5 Rounds: 30 secs Plank 10 Strict Toes to Bar 10 V-Ups 15 Secs Hollow Body Hold *Rest 1 min Between Rounds WOD 4 Rounds: 30 Alternating Hang DB Snatch 50/35 20 Box Jumps Overs 24/20...

WOD 8 Rounds: (32 min EMOM) min 1: 15/12 Cal Row min 2: 15 Burpees min 3: 15 Deadlifts 225/155 min 4: Rest...

Shoulder Stamina 18 min EMOM: min 1: 8 Strict Barbell Press min 2: 10 Lateral DB Raises min 3: 12 Bent Over DB Flyes WOD 12 min AMRAP: 10 C2B Pull Ups 8 Hang Power Cleans 135/95 6 Front Squats 135/95...

WOD 3 Rounds: 75 Double-Unders 50 Wall Ball 20/14 75 Double-Unders 50 Alternating DB Snatch 50/35...

Bench Press 7 sets x 5 reps WOD 3 Rounds: 45 Abmat Sit Ups 30 KB Swings 24/16kg 15 Burpees...

WOD Team of 2 25 min AMRAP: 60/40 Cal Row 50 Clean and Jerk 95/65 60/40 Cal Row 40 Clean and Jerk 135/95 60/40 Cal Row 30 Clean and Jerk 165/115 60/40 Cal Row 20 Clean and Jerk 185/125 60/40 Cal Row Max Reps Clean......

Assault Bike Every 3 min for 15 min: 20/14 Cal Sprint WOD 10 Rounds: 10 Deadlifts 185/125 10 Strict Chin Ups...

WOD 5 Rounds: 25 Box Jumps 24/20 20 Power Snatch 95/65 15 HSPU...

Front Squat 6 sets x 5 reps (increase weight between sets if needed) WOD 3 Rounds: 20 Alternating Front Rack Lunges 95/65 25 Toes to Bar...

WOD For time: 3 Rounds: 21 Deadlifts 95/65 15 Burpees 9 Hang Power Cleans 95/65 then 3 Rounds: 12 Deadlifts 115/85 9 Burpees 6 Hang Power Cleans 115/85 then 3 Rounds: 9 Deadlifts 135/95 6 Burpees 3 Hang Power Cleans 135/95...

WOD 30 min EMOM: min 1: 25 Abmat Sit Ups min 2: 50 Double-Unders min 3: 10 Strict Pull Ups min 4: 12/9 Cal Assault Bike min 5: Rest...