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.

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...

WOD Team of 2 For time: 300 Push Ups *35 min Runnig Clock, at the beginning of every 7 min, complete 40 Alternating DB Box Step Ups 24/20 (with one 1 DB 50/35lbs) 40 Power Snatch 75/55 then chip away at the push ups in......

Deadlift 10 min EMOM: 10 Unbroken Reps (use a challenging weight) WOD For time: 50 Wall Ball 20/14 50 T2B 35 Wall Ball 35 T2B 20 Wall Ball 20 T2B...

WOD Every 8 min for 32 min: 60/50 Cal Row 40 KB Swings 24/16kg 20 Burpee Box Jumps Over 24/20...

Thruster 10 min EMOM: 5 Reps WOD 15 min AMRAP: 15 Power Cleans 95/65 15 Front Squats 95/65 15 Pull Ups...

WOD For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min....

Deadlift 1 Rep every 20 secs for 12 min WOD 3 min AMRAP: 40 Abmat Sit Ups Max Reps KB Swings 24/16kg Rest 1 min 3 min AMRAP: 40 KB Swings 24/16kg Max Reps Push Ups Rest 1 min 40 Push Ups Max Reps Abmat......

WOD Team of 2 For time: 150 Wall Ball 20/14 50 Power Cleans 135/95 200 Double-Unders 50 Power Cleans 200 Double-Unders 50 Power Cleans 150 Wall Ball *only one person can work at a time....

Power Snatch Every 30 secs for 12 min: 1 Rep WOD TABATA (8 Rounds of 20 secs on/ 10 secs off) Cal Bike Rest 1 min Cal Row Rest 1 min Ring Dips...

WOD 7 Rounds: 24 Box Jumps 24/20 21 Toes to Bar 18 Alternating DB Clean and Jerk 50/35...

Back Squat 3 sets x 10 reps 3 sets x 6 reps 3 sets x 2 reps WOD 8 min AMRAP: 12 Sumon Deadlift High Pull 95/65 8 Lateral Burpees over Bar...

Open WOD 20.4 For time:30 box jumps, 24 in.15 clean and jerks, 95 lb.30 box jumps, 24 in.15 clean and jerks, 135 lb.30 box jumps, 24 in.10 clean and jerks, 185 lb.30 single-leg squats10 clean and jerks, 225 lb.30 single-leg squats5 clean and jerks, 275......

5 Super Sets of: 5 Strict Chin Ups 10 Barbell Bent Over Rows 15 Bent Over DB T-Raises *Rest 90 Secs between Super Sets WOD 4 x 500m Max Effort *Rest 3 min between rounds.W...

Deadlift 3 sets x 10 reps 3 sets x 6 reps *Increase weight after each set. WOD 3 Rounds 3 min AMRAP: 100 Double-Unders Max Reps C2B Pull Ups *Rest 1 min Between Rounds....

WOD Every 5 min for 30 min: 0 -5 min: 50/40 Cal Assault Bike 5 – 10 min: 40 Alternating DB Snatch 50/35 + 20 Box Jumos 30/24 10 – 15 min: 50 Abmat Sit Ups + 25 V-Ups...

Clean and Jerk Every 30 secs for 10 min: 1 Squat Clean + 1 Jerk WOD 3 Rounds: 30 KB Swings 24/16kg 30 Push Press 95/65...

OPEN WOD 20.3 For time:21 deadlifts, 225 lb.21 handstand push-ups15 deadlifts, 225 lb.15 handstand push-ups9 deadlifts, 225 lb.9 handstand push-ups21 deadlifts, 315 lb.50-ft. handstand walk15 deadlifts, 315 lb.50-ft. handstand walk9 deadlifts, 315 lb.50-ft. handstand walk Time cap: 9 min....

Push Press 3 sets x 8 reps 4 sets x 6 reps WOD 12 min EMOM: min 1: 15/12 Cal Row min 2: 18 Box Jumps 24/20 min 3: 21 Push Ups...

Team of 2 3 Rounds: 3 min AMRAP: Cal Ski Rest 30 secs 3 min AMRAP: Power Snatch 135/95 Rest 30 secs 3 min AMRAP: Toes to Bar Rest 30 secs *only one person can work at a time....

Back Squat Every 2 min for 12 min: 10 Reps WOD 5 Rounds: 15 Wall Ball 20/14 15 Pull Ups *10 min Time Cap...

WOD 32 min EMOM: Min 1: 12/9 Cal Assault Bike Min 2: 15 Burpees Min 3: 20 Hang Power Cleans 95/65 Min 4: Rest...

Open WOD 20.2 20 min AMRAP: 4 DB Thrusters 50’s/35’s 6 Toes to Bar 24 Double-Unders...

Hang Power Clean 9 min Clock: 3 min EMOM: 7 reps 3 min EMOM: 5 reps 3 min EMOM: 3 reps 3 min EMOM: 1 rep WOD 3 Rounds: 30 Wall Ball 20/14 30 Push Ups...

WOD Team of 2 10 Rounds: 20 Deadlifts 225/155 20 Box Jumps Over 24/20 20 Burpees *only one person can work at a time....

Shoulder Stamina 5 sets of: 15 Barbell Push Press right into 15 Lateral Raises Rest 90 secs between sets WOD 15 min AMRAP: 60 Double-Unders 30 Alternating DB Snatch 50/35...

Front Squat 10 min EMOM: 3 Reps WOD 4 Rounds: 10 Power Cleans 155/105 20 Pull Ups...

WOD Open WOD 20.1 10 Rounds: 8 Ground to Overhead 95/65 10 Bar Facing Burpees...

Assault Bike 6 Rounds: 20 secs Max Effort Rest 2 min between Rounds WOD 7 Rounds: 15 KB Swings 24/16kg 10 Toes to Bar...

WOD Team of 2 5 Rounds: 40 Wall Ball 20/14 30 Deadlifts 155/105 20 Hang Power Cleans 155/105 10 Push Press 155/105 *Only one person can work at a time....

WOD 12 min AMRAP: 30/20 Cal Row 20 Box Jumps 24/20 Rest 2 min 12 min AMRAP: 30 Ring Rows 20 V-Ups...

Squat Snatch Every 30 secs for 10 min: 1 Rep WOD 6 Rounds: 15 Power Snatch 75/55 10 Burpees *12 min Cap...

Back Squat 12 min EMOM: 0 – 6 min: 6 reps 6 – 12 min: 3 reps WOD 3 Rounds: 35 Deadlifts 185/125 100 Double-Unders...

WOD Every 7 min for 28 min: 21 Box Jumps 24/20 18 HSPU 15 Squat Cleans 135/95...

Deadlift 8 – 8 – 6 – 6 – 4 – 4 *increase weight every set WOD 4 Rounds: 2 min AMRAP: 60 Air Squats Max Reps Push Ups *Rest 1 min Between Rounds...

WOD Team of 2 2 Rounds: 80 Alternating Hang DB Clean and Jerk 50/35 100 Double-Unders 80 Pull Ups 100 Double-Unders 80 Alternating DB Snatch 50/35 100 Double-Unders *only one person can work at a time....

WOD 27 min Running Clock: 6 min EMOM: 12/9 Cal Bike Rest 1 min 6 min EMOM: 12 Toes to Bar Rest 1 min 6 min EMOM: 12 Burpees Rest 1 min 6 min EMOM: 12 KB Swings 32/24kg...

Strength 5 Sets: 16 Alternating Back Rack Lunges (Back Step) 12 Double KB Sumo Deadlifts *Rest 90 secs after each Set WOD For time: 500m Row 30 Power Cleans 185/125 *8min Cap...

Strict Barbell Shoulder Press 14 min Clock: 4 min EMOM: 5 Reps Rest 1 min, increase weight 4 min EMOM: 3 Reps Res 1 min , increase weight 4 min EMOM: 1 Rep WOD 3 Rounds: 30 Wall Ball 20/14 20 Push Press 95/65...

Workout 17.1For time:10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes...

Gymnastics 14 min EMOM: even min: 6 Strict Pull Ups odd min: 6 Srict Chin Ups WOD 10 min Ladder: (1,2,3,4…) Power Cleans 135/95 10 V-Ups *each round, reps of the power cleans increases by 1. The V-Ups always stay at 10 reps....

WOD Team of 2 5 Rounds: 40/30 Cal Row 40 Lateral Burpees Over Bar 40 Thrusters 95/65 *only one person can work at a time....

Hang Squat Snatch 3 – 3 – 3 – 2 – 2 WOD For time: 50 KB Swings 24/16 kg 50 Double-Unders 40 KB Swings 50 Double-Unders 30 KB Swings 50 Double-Unders 20 KB Swings 50 Double-Unders 10 KB Swings 50 Double-Unders...

WOD 10 Rounds: 25 Abmat Sit Ups 20 Push Ups 15 Deadlifts 135/95 10 Pull Ups...

Clean and Jerk Every 2 min for 12 min: 6 Squat Clean and Jerk WOD For time: 27 – 21 – 15 – 9 Hang Power Cleans Shoulder to Overhead RX = 95/65...

WOD Every 6 min for 30 min: 400m Run 21 KB Swings 24/16kg 15 Goblet Squats 24/16kg 9 C2B Pull Ups...

WOD 24 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 10 Hang Power Cleans 135/95 min 3: 15 Push Ups *Scale the weight as needed....

WOD Team of 2 5 Rounds: 120 Double-Unders 60 Wall Ball 20/14 30 Deadlifts 245/165 *Only one person can work at a time....

Strength 4 Sets not for time: 8 Barbell Bent Over Rows 8 Strict Chin Ups 8 1 Arm DB Row WOD 5 Rounds: 30/20 Cal Row Sprint *Rest 2 min Between Rounds...

WOD 4 Rounds: 15 Power Snatch 135/95 15 Push Press 135/95 Core Conditioning 12 min EMOM: even min: 15 V-Ups odd min: 10 T2B...

Front Squat 6 Reps every 2 min for 16 min WOD For time: 1 to 10 Power Cleans 135/95 Bar Facing Burpees...

WOD Every 2 min for 24 min: min 0 – 2: 20 Power Snatch 95/65 min 2 – 4: 40 Abmat Sit Ups min 4 – 6: 30/20 Cal Ski min 6 – 8: 3/2 Rope Climbs...

Deadlift 20 min to build up to a 1 Rep Max WOD 10 min AMRAP: 35 Double-Unders 10 Right Arm DB Push Press 50/35 10 Left Arm DB Push Press 50/35...

WOD Team of 2 10 Rounds: 20/15 Cal Row 20 KB Swings 24/16kg 20 Box Jumps Over 24/20 *On round 1, partner 1 will complete the 20/15 Cal Row then partner 2 will complete the 20 KB Swings and then partner 1 will finish the......

Assault Bike 4 Rounds: 25/18 Cal Sprint *Rest 2 min between Rounds WOD 9 Rounds: 11 C2B Pull Ups 11 Front Squats 115/80...

WOD For time: 1 mile Run 75 Push Ups 50 Power Cleans 155/105 75 Push Ups...

Push Press Every 2 min for 14 min: 7 reps WOD 6 min AMRAP 30 Hang Alt DB Snatch 50/35 15 T2B Rest 2 min, then repeat a 2nd time....

WOD 5 Rounds: 15 HSPU 15 Power Cleans 135/95 15 Pull Ups 15/12 Cal Assault Bike...

Back Squat Every 45 secs for 12 min: 3 Reps WOD 2 Rounds: 100 Double-Unders 50 Air Squats Followed by 2 Rounds: 50 KB Swings 24/16kg 50 Push Ups...

WOD Team of 2 4 Rounds: 1000m Row 50 Box Jumps 30/24 30 Power Snatch 115/80 *only one person can work at a time...

Thruster Build up to a Heavy Triple from the floor WOD “Fran” 21 – 15 – 9 Thrusters 95/65 Pull Ups...

WOD Every 6 min for 30 min: 400m Run 21 Hang Power Cleans 95/65 18 Burpees...

Sumo Deadlift 3 sets 5 reps 3 sets x 3 reps 3 sets x 1 rep WOD 8 min AMRAP: 8 Deadlifts 245/165 12 T2B...

Clean and Jerk Build up to a Heavy: 2 Power Cleans + 3 Jerks WOD “Death By” Push Ups *every min, increase the reps of push ups by 2...

WOD Team of 2 3 Rounds: 200 Double-Unders 100 Alternating Hang DB Snatch 50/35 75 Box Jumps 24/20 50 Burpees *only one person can work at a time...

Front Squat 4 sets x 10 reps WOD 16 min EMOM: Even min: 15/12 Cal Row Odd min: 15 Wall Ball 20/14...

Squat Snatch 10 min to build up to a Heavy Single WOD 7 min AMRAP: 30 Deadlifts 185/125 20 Pull Ups Rest 2 min 7 min AMRAP: 20 Deadlifts 225/155 10 C2B Pull Ups...

Barbell Strict Press 12 min EMOM: 3 reps WOD 3 Rounds: 30 Push Press 95/65 30 T2B...

WOD 5 Rounds: 400m Run 30 KB Swings 24/16kg 20 Pull Ups 10 Power Cleans 155/105...

Back Squat 4 sets x 4 reps 2 sets x 2 reps WOD 6 min AMRAP: 12 Box Jumps 24/20 12 Push Press 75/55 12 Push Ups Rest 2 min, repeat the 6 min AMRAP a 2nd time....

WOD Team of 2 For time: 120 T2B 60 Power Snatch 135/95 80 T2B 40 Power Snatch 135/95 60 T2B 30 Power Snatch 135/95 *Only one person can work at a time...

WOD 5 min Max Cal Row 2 min Rest 5 min Max Reps Deadlifts 365/245 Rest 2 min 5 min Max Cal Assault Bike Rest 2 min 5 min Max Reps Deadlifts 365/245...

Squat Clean and Jerk 12 min EMOM: 2 reps WOD 3 Rounds: 15 Power Cleans 135/95 15 Burpees 15 Handstand Push ups...

WOD Every 10 min for 30 min 100 Double-Unders 75 Abmat Sit Ups 50 KB Swings 24/16kg 25 Pull Ups...

WOD 8 min AMRAP: 15/10 Cal Ski 15 Power Snatch 95/65 Rest 2 min 8 min AMRAP: 15 Toes to Bar 15 Burpees Rest 2 min 8 min AMRAP: 15/10 Cal Bike 15 Deadlifts 155/105...

Front Squat 5 sets x 2 reps 3 sets x 1 rep WOD For time: 100 Wall Ball 20/14 *every time you break, 20 abmat sit ups...

WOD Team of 2 For time: 1200m Run 60 Power Cleans 135/95 800m Run 80 C2B Pull Ups 400m Run 100 Bar Facing Burpees *Both Partner’s have to run together at the same time. The Power Cleans, C2B Pull Ups and Bar Facing Burpees will......

Deadlift 1 rep every 30 secs for 15 min WOD 100 Double-Unders 50 Push Press 95/65 100 Double-Unders...

WOD 4 Rounds: 1 min Cal Assault Bike 30 secs Rest 1 min Ring Rows 30 secs Rest 1 min Push Ups 30 secs Rest 1 min Cal Ski 30 secs Rest 1 min KB Swings 24/16kg 30 secs Rest 1 min Box Jumps 24/20......