💪WOD 20/07/2021


ACTIVATION AND MOBILITY

banded triceps stretch (OH) x 45 sec / côté

Undergrip PVC Stretch with Elbows on Box x 45 sec

banded T hip opener x 45 sec / côté

theraband warm-up (V2) x 10 reps / exercice


glute activation: 2 rounds of:

lateral monster walk with band x 10 m / côté

banded monsters walk x 10 m avant / arrière

single leg glte bridge x 10 reps / côté

 

GYM SKILLS PROGRESSION

🤸‍♂️ PART A : 3 sets of:

baby butterfly x 6 -10 reps

alligator rolls x 4/4 reps

rest 1 min


🤸‍♂️ PART B: Every 5 min x 3 sets of:

burpee box jump over x 12 reps (60/ 50 cm)

C2B pull-ups x 6 - 10 reps

hanging leg raises (rings) x 12 reps


SCALED :

C2B pull-ups : pull-ups OR trx rows

hanging leg raises: Hanging L-ups


 

​WEIGHTLIFTING PROGRESSION

E2MOM x 3sets of:

power clean + FS + hang clean

65 -> 75 %


E2MOM x 3 sets of:

Clean + hang clean

75 -> 80 %


E2MOM x 3 sets of:

clean x 2 reps

85 -> 90%

*notes: drop la barre entre les deux clean (10 sec max)

 

ENERGETIC - high skills gym + barbell cycling

3 rounds for time :

BMU x 5 reps

power clean x 10 reps @ 50/ 35 kg

Assault bike x 20/15 cals


Rest 5 min


AMRAP 8 min

2 rope climb

power clean x 5 reps @ 60 / 45 kg

bar facing burpee x 10 reps


scaled :

BMU : C2B pull-ups ou banded kipping pull-ups

rope climb : 10 strict pull-ups ou 20 seated assisted pull-ups


 

PASSE A LA VERSION PRO pour obtenir la programmation entière avec des exercices en plus, vidéos détaillées , échauffements spécifiques et consignes.