Workout du 30/04/2015

WoD

Chelsea (en groupe)
EMOM 30 minutes
5 pull ups
10 Push Ups
15 Squat


Finisher
For Quality
100 Hollow rocks

Dernier WoD avant 10 jours de vacances (et de repos partiel)

OHS : If you can't do that you're weak!

Séance du 29/04/2015

Skill

Overhead Squat
charge limitée, travail de la technique sur des séries de 10

Conditionning
“Annie”
50-40-30-20-10 of:
Double unders
Abmat Sit ups

Gym

• Free HSPU progression (travail transition tripod vers le full HandStand)
• L-SIT 5x max time (repos illimité)
• puis 100 Hollow Rocks for time

Stretching

Workout du 28/04/2015

Row 10km

Workout du 27/04/2015

Force
Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets

Conditioning
3 RFT:
30 Wall Balls
30 Power Snatches, 75/55
30 Box Jump Overs, 24/20
30 TTB

Workout du 24/04/2015

Force

Front Squat
5-5-5-5-5 réps

Conditionning

21-15-9 reps for time of:
100Kg deadlifts
24-inch box jumps
Push Press 60 kg

Workout du 23/04/2015

Force

Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk

(Test à 60Kg)

Conditionning
21-15-9
OverHead Squat 40Kg
Pull Up

Abs Workout

3 RFT
6 Strict toes to bar
8 Hanging Whipers
12 Sit ups

Max Time L-Sit (From pull up bar)

Workout du 22/04/2015

Force

EMOM 10 minutes Dumbell Bench press
3 réps (2x35kg)

Workout (Crossfit HQ)

5 rounds for time of:
75-lb. squat snatches, 10 reps
30-second chin-over-bar hold
75-lb. squat snatches, 10 reps
60-second plank hold

Finisher
4 x 500m rowing
1 minute de repos entre les sets

Workout du 21/04/2015

Skill

Double Under

WoD
2011 Regional Event 1

For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

Fin de séance stretchning et automassage

Workout du 20/04/2015

Force

Thruster 3-3-3-3-3-3-3 reps

WoD
5 rounds for time of:
95-lb. squat cleans, 10 reps
30-second L-sit hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar

Workout du 17/04/2015

Décalaminage lendemain de cuite!

WoD SMALL
Three rounds of:

Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Objectif = le finir

Workout du 16/04/2015

Force
Clean Complex

EMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing

Conditionning (CF HQ)
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

Will miss you - hail to king!

Workout du 15/04/2015

Séance poids de corps de récupération active

Gym Skill
Planche coudé
ATR
Back Lever

Conditionning
EMOM 10 Minutes
odd : 10 Burpees
even : 10 Toes to bar

Abs WoD
10 rounds
10 Hollow Rocks
10 Superman

Automassage et Stretching 20 minutes
(Massage au Power Plate)

Workout du 14/04/2015

Ben Bergeron Workout

1. Squat session
4.3.2.1 réps - OverHead Squat
4.3.2.1 réps - Front Squat
4.3.2.1 réps - Back Squat
=> Climbing

2. Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 155/105 – no rack
20 C2B
50 Double Unders

Workout du 13/04/2015

Force : 

DeadLift
EMOM 10 Minutes
4 réps 130 kg

Conditionning :

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

WoD du 09/04/2015

Force

Dips lestés (Amplitude maximum = On descend jusqu'au verrouillage des omoplates on remonte bras tendu)
5-5-5-3-3-3-1-1-1 réps (la charge augmente à chaque fois (sauf si echec), pour finir sur un maxi)

WoD (Conditionning)
KB Fever

For time :

5 box jump
5 pompes
5 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
20 box jump
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
5 box jump
5 pompes
5 kettlebell swing

Abs

5 rounds for time
5 toes to bar
10 HollowRock
15 Sit Up

Workout du 08/04/2015

WoD Running with 300
run 800m
25 tractions pronation
run 400m
50 soulevés de terre barre à 60 kg
run 400m
50 pompes prise large
run 400m
50 sauts sur un banc à 60 cm de hauteur
run 400m
50 relevés de jambes couché avec une barre bras tendus
run 400m
50 épaulés-jetés d’une main avec haltère de 16 kg (ou Kettlebell de 16 kg)
run 400m
25 tractions pronation
run 800m

Stretching

Workout du 07/04/2015

Force

Front Squat
3-3-3-3-3 réps (Max load)

WoD
Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Finisher
Rameur
4x500m
1 minute de repos entre les sets

Workout du 03/04/2015

Strength
7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.

Gymnastics Skills
5 sets of 10-15 unbroken TTB, rest as needed between sets

Conditioning
21-15-9
Wall Balls, 30/20
KBS, 2-pood/1.5-pood
500m Row after each round

Accessories 
Superset 4 x 10 réps
Dumbell Bench Press (2x 30kg)
Chin Up

Workout du 02/04/2015

Barbell Conditioning

“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Finisher

Row 4km

Workout du 01/04/2015

Séance de récup (Deload)

Front Squat

5 x 10 réps charge modérée

WoD (Light)

21 -18 -15 -12 -9 -6- 3 réps

Dumbell Bench Press 

Rowing Inversé

Back extension

Curl Biceps

Fin de séance

Core Workout

Gainage

2quilibre

Massage (Rouleau et Power Plate)

Stretching