PROGRAMMATION LORE

Lundi 1 Juin

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

LEG STRENGTH

INTERVALS

A: SQUAT

Front Squat: 

15min to Build to a Heavy Single

B: RED SAMOURAÏ

Each For Time: 

Every 5:00 x 4 sets: 

18/15 Any Machine 

15 Dual Dumbbell Squats 22.5/15kg

12 Burpees

Mardi 2 Juin

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

SHOULDERS STRENGTH

EMOM

A: PRESS

Barbell Strict Press: 

3 x 5 @ 80% 

-then- 

1 x Max Unbroken @ 80%

B: NEVER ENOUGH

For Load: 

EMOM 20 of: 

Min 1) 15/12 Calorie Any machine

Min 2) 6 Power Snatch @ 65-70% 

Min 3) 10 Bar Facing Burpees 

Min 4) 20 DB pistols bent over row 22.5/15kg 

Min 5) Rest 

—-----------------------------

HYROX

A: INTERVALS

Each for Time:

Every 4 Minutes for 5 sets 

10/8 Calorie Echo Bike OR Row

20 Wallballs @ 20/14

40 SPEED ROPE

B: ADDITIONAL STRENGTH

For Load: 

EMOM 10 of: 

Min 1) 30s Hang from Pull-up Bar 

Min 2) 30s Farmers Hold (As Heavy as Possible)

Mercredi 3 Juin

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

WEIGHTLIFTING

GYMNASTICS ENDURANCE

A: CLEAN

EVERY 2min x 6

Clean Pull + Squat Clean + Jerk

2 x (1+1+2) @ 75%

2 x (1+1+2) @ 80%

2 x (1+1+2) @ 80+%

B: ERREUR 404

For time: 

10 rounds of: 

100m Run 

4 Bar Muscle-ups (OR option : RING DIPS /banded ring dips)

10-9-8-7-6-5-4-3-2-1 Dual Dumbbell Box Step-over 22.5/15kg

Jeudi 4 Juin

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

RUN UNDER FATIGUE

A: PULL KILLER 

For TIME:

101 Reps Deadlift 70/50kg

Every break :

50m Farmer carry (compétition weight)

5 Burpees broad Jump

200m Run

Time cap 30min

Expert : 90/60kg

B: PULL KILLER 

7 sets:

5 V-ups

10 straight leg sit ups

30 sec rest

Vendredi 5 Juin

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦: 

FRIDAY CHALLENGE

A: OCEANSCAPE

For Time:

Until 100 Bar Facing Burpees are Complete

2:00 on / 1:00 off

15 Toes to Bar 

10 Overhead Squats 40/30kg

Bar Facing Burpees with remaining time

B: ADDITIONAL

4 sets of: 

10 Push-ups 

20 Hollow Rocks 

20 Glute Bridges

Rest as needed

Samedi 6 Juin

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

TEAM WOD

A: PARTNER WOD “white noise”

AMRAP 20 of: 

50 Single Cross-over (1 of the partner)

10 Power Cleans 40/30kg (shared as you want)

50 Double Under (1 of the partner)

10 Wall Walk (shared as you want)

B: ADDITIONAL

3 sets:

20 banded Tricep Extensions 

20 Banded Curls 

1min rest

—-----------------------------

HYROX

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

HYROX 

A: FOCUS BIG INTENSITY

2 sets of

A/ 5 Rounds: (8 min time cap)

20m Sled Push sprint 100kg

20 sandbag Lunges (competition weight)

2min Rest

B/ 1,6km Run(8 min time cap)

2min Rest

B: FOAM ROLLER MASSAGE