PROGRAMMATION LORE

Lundi 2 Fév

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

LEG TRAINING with a focus on the STABILITY

CORE

A: INTENSITY INTERVAL

2 Rounds for time: 

50 Double unders 

10 Overhead squats 40/25kg 

15 Bar facing burpees 

Rest 4:00 

x 2 Sets .

B: CORE

EMOM x 9 Minutes 

Min 1: 10 Weighted knee Raises 

Min 2: 20 Hollow rocks 

Min 3: 20 Back extensions

Mardi 3 Fév

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

SHOULDER STRENGTH

A: STRICT PRESS

Hanging KB strict press 

3 x 8 reps @ RPE8 

Rest 90s between sets 

B: GYMNASTICS CONDITIONNING

In 4 Minutes: 

Row 30/24 calories 

Then AMRAP: 

3 Wall walks 

8 Chest to bar pull ups 

Rest 2:00 

In 4 Minutes: 

Row 30/24 calories 

Then AMRAP: 

1 Wall walk 

2 Bar muscle ups 

Rest 2:00 

In 4 Minutes: 

Row 30/24 calories 

Then AMRAP: 

3 Wall walks 

8 Chest to bar pull ups 

Rest 2:00 

In 4 Minutes: 

Row 30/24 calories 

Then AMRAP: 

1 Wall walk

2 Bar muscle ups 

—-----------------------------

HYROX

LONG WORKOUT TEAM CHALLENGE

A: TEAM OF 2 - HYBRID GAMES

Buy-in - 1600m Row

then,

800m Run

100 Deadlift 60/45kg

800m Run

100 Box Jump over 24/20in

800m Run

50 Devil Press 15/10kg (1 DB)

800m Run

50 Sandbag Squat 30/20kg

800m Run

100 Alt. DB snatch 15/10kg

800m Run

200 Wall balls 20/14lbs

Time Cap : 45 min.

Mercredi 4 Fév

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

TEST PUSH

SHOULDERS ENDURANCE

A: BENCH PRESS

15min to find your 1 RM

B: AMRAP 14’

210 Double unders

15 US KB Swing 24/16kg

9 HSPU

Jeudi 5 Fév

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

DEVELOPMENT CARDIO

SPECIFIC ENDURANCE

A: DEVELOPMENT ANY MACHINE 

4 Rounds 0f:

700m Row

2min recovery: 200m jog

B: E2MOM 16min

2 rounds of

Min 1-2: Sled Push + Sled Drag

Min 3-4: Max metre farmer carry

Min 5-6: Max reps push ups

Min 7-8:  rest

Vendredi 6 Fév

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦: 

TEST MAX

WORKOUT BENCHMARK CROSSFIT

A: FRONT SQUAT

15min to find your 1 RM

B: FIGHT GONE BAD

3 ROUNDS FOR TOTAL REPS IN 17min.

1min Wall ball 20/14lbs

1min Sumo DL high pull

1min Box Jump 20in

1min Push press

1min Row

1min Rest

Samedi 7 Fév

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

TEAM WOD

A: INTERVAL PARTNER (team of 2)

2 Minute work : 1 Minutes rest 

Each interval begins with: 15/12 Cal Echo bike or 20/16 Cal Row

Then Accumulate: 

50 Dual DB lunges steps 22.5/15kg (Synchro)

25 Dual DB cleans 22.5/15kg (alternate rep with your partner 1 by 1)

100 Med ball sit ups GHD style (synchro)

Time cap: 10 Intervals (29 Minutes)

B: SHOULDERS DEVELOPMENT

3 Supersets 

Seated front DB raises x 10 reps 

Rest 10s 

Seated lateral DB raises x 10reps 

Rest 90s

—-----------------------------

HYROX

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

POWER

A: POWER & ENDURANCE

𝗢𝗡 𝟬:𝟬𝟬 

5 Rounds for time: 

200m Run 

20 tuck ups

𝗢𝗡 𝟭𝟱:𝟬𝟬 

5 Rounds for time: 

200m Run 

15 Box jump overs 24/20in 

Intention: Leg burner but few enough reps that you can maintain a high intensity. 

𝗢𝗡 𝟯𝟬:𝟬𝟬 

5 Rounds for time: 

200m Run 

10 Dual DB box step overs 20in Single DB @ 22.5/15kg