Workout du 23/12/2015

Skill

EMOM 10

3 bar muscle up

Wod Degressif

21-18-15-12-9-6-3 Réps

Back Squat

Sumo Deadlift High Pull

Dumbel Bench Press

Calorie Row

Heavy Dumbell crunch

Fin de séance

100 Burpees

Workout du 22/12/2015

Conditioning
“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters, 95/65
800 Meter Run
21 Thrusters, 95/65
400 Meter Run
50 Pull-Ups

Fin de séance Abs

5 rounds
5 Toes to bar
10 Hollow Rock
15 Sit Up

Workout du 21/12/2015

WoD Filty Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Fin de séance

Skills
Abdos
Stretching

Workout du 18/12/2015

WoD

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars


Running (Fractionné)
8x 400m
1min de repos entre les sets

Workout du 17/12/2015

Force
Heavy Deadlift
5-5-3-3-2-2-1-1 Réps

WoD
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Use a 55-lb. dumbbell for the snatches and overhead squats.

Finisher
100 Burpees

Workout du 16/12/2015

WoD 300

25 tractions pronation
50 soulevés de terre barre à 60 kg
50 pompes prise large
50 sauts sur un banc à 60 cm de hauteur
50 relevés de jambes couché avec une barre bras tendus avec 60 kg (floor wipers)
50 épaulés-jetés d’une main avec haltère de 16 kg (ou Kettlebell de 16 kg)
25 tractions pronation

Gym

Tripod variation

Tripod Tuck Up to Headstand
Tripod Straddle Up to Headstand
Tripod Pike Up to Headstand  

Workout du 15/12/2015

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 14/12/2015

• EMOM 6 Mins

Bench Press 10 x 60Kg

• EMOM 6 Mins

PowerClean 5x 70Kg

• WoD

The Reckoning

Run 1.6km

100 BodyBlasters

Run 1,6Km

Workout du 11/12/2015

Séance fast

WoD1
T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups


WoD2
Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

Workout du 08/12/2015

Force
Front Squat

EMOM 12 Mins
Odd: 5 Rép 80 Front Squat
Even:  5 DeadLift 100kg

WoD


Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Cardio Finisher

100 Burpees

Workout du 07/12/2015

3 AMRAP 9 Minutes (1 Min rest between)

3 teamates

AMRAP  1

person 1  : 150mRow
person 2 : 15 free squat
person 3 : person Rest

Score = Max Meter row
AMRAP 2

- 10m OverHead Walking Lunge (20/10)
- 15 Kb Swing (20/12)
- Rest
Score = Number of Lunges

AMRAP 3

- 0:30 Burpees
- 8 thrusters (20/10)
- Rest

Score = Number of Burpees

Workout du 04/12/2015

Skill

Split Jerk
=> Chercher son 1 RM

WoD
Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Finisher si le temps le permet = 100 Burpees

Workout du 03/12/2015

Echauffement

5 tours de Chelsea
5 Tractions/10 Push Up/15 Squats


WoD
Conditionning

Deck of Card à 4
Répartition pour l'accès aux barres dispos

Cœur : Burpee
Carreau : Traction / Box Jump
Trefle : Hollow Rock
Pique : Box Jump /Traction

Jokers : 100 Cal Rameur ou 100 Cal Running
Principe de team => on se cale sur les calories du dernier

Workout du 02/12/2015

Skill and Strenght

Front Squat
5x10 rép for load

Gym (Skill)
Front Lever/Back Lever
Toes to bar (Strict and Kipping)

WoD
3 rounds
10 Strict Toes to bar
20 Alternating Pistols squats
30 Dips

Stretching, Automassage et Sauna

Workout du 01/12/2015

WoD Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Conditionning
8 x 500m rameur
Repos 1 minute entre les set