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 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...

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...