Workout du 05/10/2016

From http://www.builtbybergeron.com/

1.  Conditioning
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

Rest 5 mins

AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

Rest 5 mins

AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU

2. Skill Conditioning
HSPU
puis
Wall Climb 3 x 10 réps

Workout du 29/09/2016

Jeux de cartes

Pique : KB swing + Squat (KB)
Trefle : Sit Ups
Coeur : Release Push Up
Carreau : Pull Ups

Joker : 50 Burpees

Workout du 28/09/2016

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Workout du 20/09/2016

Force

Thruster
5-5-5-5-5 reps

WoD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Workout du 15/09/2016

Force

EMOM 10 Bench Press
2 réps à 85%

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

Workout du 08/09/2016

Push Press

10 Minutes pour trouver son max

Puis EMOM 10 Minutes à 80%
2 réps

WoD

KB Fever

1 fois le + vite possible. poids KB= (24kgs H, 12 kgs F) :

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

Workout du 05/09/2016

WoD

3 rounds for time

Run 800m
Bodyweight Fran : 21/15/9 Pull ups/Burpees

Finisher

50 PushUp
50 Sit Up
50 Box Jump

Workout du 01/09/2016

Force

Front Squat
10 Minutes pour trouver son 1RM

Puis

EMOM 8
2 Réps x 90%

WoD

Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees

Fin de séance

Abs
5 rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups

Workout du 30/08/2016

Échauffement

100 Burpees

WoD

Barbara

5 rounds avec 3:00 de repos entre les rounds
20 tractions
30 pompes
40 Sit Ups
50 squats

Workout du 29/08/2016

10 rounds
200m run + 5 clusters 60kg/42kg
6 rounds
300m run + 10 hang clean
2 rounds
400m run
15 backsquat

Workout du 26/08/2016

1) 21 Minute EMOTM:
1 – 6-8 Dumbbell Bench Press
2 – 30 Second Barbell Overhead Hold @ 100% Of Strict Press
3 – 5-10 Strict Pull-Ups
Pick loading you can maintain output for all 7rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement.

2) 12 Minute AMRAP:
200m Run
15 Wall Balls 20/14
10 Burpees

Extra Work:
3) Hip Extension: 4 Sets Of 15 Reps
Rest 90-120 seconds between sets. Add load if able.

4) Hollow Position: Accumulate 3 Minutes

Workout du 25/08/2016

WOD:
1) Back Squat:
@ 0:00 10 Reps
@ 3:00 10 Reps
@ 6:00 10 Reps
@ 9:00 5 Reps
@ 11:00 5 Reps
@ 13:00 5 Reps
@ 15:00 5 Reps
Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

2) 10 Minute Up Ladder:
3 Squat Cleans 95/65
40 Double-Unders
Jump Rope reps are fixed, each round the Cleans go up by 3 reps.

Extra Work:
3) Single Leg Kettlebell Deadlift: 4 Sets Of 10/Side
Rest 90-120 secs

4) Face Pulls: 100 Not For Time
Focus on positioning and activation. Break into as many sets as needed.econds between sets. Form/positioning over loading.

Workout du 24/08/2016

Warmup

EMOM 10
10 Burpees

Bench WoD  Grace
30 C&J For time (60Kg)

8x500m Row
1 min rest between Set

Workout du 22/08/2016

Une sorte de Chelsea hardcore.... petite forme, je suis arrivé au tour avec 10 tractions :

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats

Workout du 19/08/2016

Force
EMOM 10 min Front Squat 90 Kg

WoD Deck of card for time

release push up
Sit Up
Squat
Kb Swing 20 Kg
Joker : 50 Burpees en 4 minutes (EMOM 13-13-12-12)

Workout du 18/08/2016

Force : Push Press

5x3 réps max load (85Kg)

WoD
21-18-15-12-9-6-3
Bear Complex 30/20 Kg
Cal Run or Row
Objectif : Essayer de pas poser la bar pendant les sets

Back in black

Retour sur le blog après un petit moment d'absence, non sans training, juste pas le temps de publier mes séances et puis ya eu les congès, blablabla..

Bref today c'est for time en duo avec un pote :
25 bar Muscle Up (1.2.3.4.5.4.3.2.1)

Puis ce petit wod officiel CF HQ :

21-18-15-12-9-6-3 reps for time of:
35-lb. dumbbell burpee / hang squat clean / thrusters (Ca fait 1 :p)
Pull-ups

Fin de séance
Ankle Mobility and Stretching

Workout du 11/07/2016

Force

Front squat 3-3-3-3-3 reps

WoD

7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

WoD2
5 Rounds for time
5 L Pull Ups
10 Hollow Rocks
15 KB Swing

Workout du 08/07/2016

Workout

Toutes les 30 secondes pendant 21 Minute
1 Squat C&J à 80 Kg (80%)


Fin de séance Abs
5 RFT

5 Toes to bar
10 Hollow Rock
15 Situps

Workout du 07/07/2016

1.  Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets

2.  Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14

3.  Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round

Workout du 06/07/2016

Force 

Push Press

3-3-3-3-3 Rép

For Load

WoD

5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

Workout du 05/07/2016

Workout proposé par Jason Statham

Workout du 04/07/2016

Reprise après une semaine d’arrêt (Vacances)

Un petit Murph (Non lesté) en mode PR (37:40)

Run 1.6Km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km

Workout du 22/06/2016

Back Squat

3-3-3-3-3 reps

Degressif :

21/18/15/12/9/6/3
Overhead Squat
DB Bench Press
Pull Ups
Burpees

Fin de séance
Abs WoD
5 tours
5 T2B
10 Hollow Rocks
15 Sit Ups

Workout du 21/06/2016

1. Conditioning
5 RFT:
21 Wall Balls
15 Calorie Row
9 TTB

2.
50-40-30-20-10 Calorie Row, 1 minute rest between sets

3.  Midline
A.  3x20 weighted Abmat Sit ups - feet anchored
B.  3x30 Good Mornings, 45#


Source :
http://www.builtbybergeron.com/comptrain-programming

Workout du 20/06/2016

1. Clean and Jerk
EMOMx5: 2 Power Cleans + 1 Split Jerk

2.  Conditioning
6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145

3.  "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats

Workout du 17/06/2016

Warmup

100 Burpees


Force
Bench Press (Max Load)
Dumbell Bench Press (2x Max Rép)


WoD

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball

Fin de séance
Mobility

Workout du 16/06/2016

Warm Up

100 Burpees

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 14/06/2016

Jeu de cartes (6 Participants)

Pique : KB Snatch 24 Kg
Trèfle : Sit Ups
Carreau : Push Ups
Coeur : Pull Ups

Jokers : 100 Burpees

Workout du 13/06/2016

Ned

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Workout du 09/06/2016

Séance de fractionné sur piste

Warmup
Run 20 Minutes

Puis

6 x 400m 2 min Rest
=> 1:30 de moyenne sur chaque cycle

J'aime pas courir, je suis pas fait pour ça, mais il faut!

Workout du 08/06/2016

For Time

1 Mile Run 

60 Burpee Pull-Ups

800 Meter Run 

30 Burpee Pull-Ups

400 Meter Run 

15 Burpee Pull-Ups

Workout du 07/06/2016

WoD Officiel CF HQ

For time:
200 double-unders
70-lb. dumbbell squat snatches, 100 reps
200 double-unders

WoD 2
5 RFT
5/10/15 Réps
L Pull Ups
Hollow Rocks
15 KB Swing 24 Kg

Fin de séance
8 x 500m Rameur
1 min Repos

Workout du 06/06/2016

Seb38 (Anniversary WoD)

For Time
EMOM3
38 Burpees (12/12/14)
Enchainement direct
EMOM 40

Min 1 : 38 Free squat
Min 2 : 3 Clean and jerk
Min 3 : 38 PushUp
Min 4 : 8 Thrusters

Enchainement direct
EMOM3
38 Burpees (12/12/14)

Workout du 31/05/2016

Force

EMOM 12
3 Power Clean 80Kg

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

Workout du 30/05/2016

5 participants

EMOM 50 (Oui c'est long)

12/9 Cal Rameur (A bloque!)
10 Thrusters (30/20)
10 Burpees
15 KB Swing (24/16)
10 Release Push Up

Workout du 27/05/2016

The Reckoning

Run 1,6Km
100 BodyBlasters (Burpee+PullUp+Knee to elbow)
Run 1,6Km

Abs
5 rounds
5 toes to bar
10 Hollow Rock
15 Sit ups

Workout du 26/05/2016

Fran ++

27-21-15 reps for time of:
95-lb. thrusters
Pull-ups
Skill : Double Under
New PR 120

Workout du 25/05/2016

Début de séance

Bring Sally Up Push Up

WoD (degressif)
21/18/15/12/9/6/3

Bench Press 60 Kg
Barbell Curl Biceps 30 kg
Dumbell alternating Power Snatch 20Kg
Burpee
Overhead Walking Lunge 20Kg

Workout du 24/05/2016

Force

1) Front Squat: 5 x 10 réps

2) Super Set
Press/Legs extension (pour changer)
3 séries de 10

WoD
15-12-9 – AQAP:
Power Cleans 115/75
Burpee Lateral Bar Hop
400m Run

Fin de séance

5 rounds NOT for time
10 Back Extension (+10 Kg or more)
10 Hollow Rocks

Workout du 23/05/2016

"Filthy 50"

50 reps for time of:

Box Jumps, 24,20
Jumping Pull ups
KBS, 16/12 kg
Walking Lunge Steps
Knee to Elbow
Push Press, 20/10 kg
Back Ext.
Wall Balls, 9/6 kg
Burpees
Double Unders

Fin de séance
Bring Sally Up Push Ups (Mode dégradé!)

            ANNIE THORISDOTTIR ET RICH FRONING

Workout du 19/05/2016

For time :

run 1 Km
75 Wall Ball
50 Push Up
25 Chest to bar
50 Box Jump Over
75 Push Press (30/20)
run 1km

Workout du 18/05/2016

Jeux de carte

Pique : Goblet Squat
Trefle : Sit Up
Carreau : Push up
Coeur : Pull up

Jokers : 50 Burpees

Fin de séance rolling and stretching

Workout du 17/05/2016

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
135 pound Thruster, 7 reps (60Kg)
7 Knees to elbows
245 pound Deadlift, 7 reps (110Kg)
7 Burpees
7 Kettlebell swings, 2 pood (32 Kg)
7 Pull-ups

Workout du 16/05/2016

10 Km Rameur (39:24)

Puis
Abs
5 Tours
5 Toes to bar
10 Holow Rocks
15 Sit Ups

Fin de séance
Dumbells Bench Press
5 Series 20/15/12/10/8

Workout du 13/05/2016

1) Front Squat: 5 Reps Every 2:00 X 5 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading.

2) Barbell Back Rack Split Squats: 7/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other.
Puis :

3) AQAP:
800m Run
15 Power Cleans 135/95
30 Pull-Ups
15 Power Cleans 135/95
800m Run

Workout du 12/05/2016

10 Rounds For Time

4 Bar Muscle Up
7 Strict HSPU
12 KB Snatch (24 Kg)

Workout du 11/05/2016

Warmup

EMOM 5 mins
5 pull ups
10 Push Ups
15 Squat

Force

DeadLift
For Load
5-5-3-3-1-1-1-1

WoD
AMRAP 10 Minutes
50 double-unders
60Kg back squats, 10 reps

Finisher
5 rounds not for time
10 back extension (with 10Kg plate or more)
20 Hollow Rocks

Alexey Lovchev 264Kg C&J WR

Workout du 10/05/2016

Warm up
EMOM10
10 Burpees

Force

Thruster 5-5-3-3-3-1-1-1-1 reps

WoD

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

Workout du 06/05/2016 (Crossfit Valence)

Drop In dans la box Crossfit Valence 

Une box relativement grande avec du super matériel Eleiko

Obligé d'envoyer quelques barres du coup :p

Technique

EMOM 10 Minutes
5 Clean & Jerk à 60 Kg

Force

C&J
Augmentation progressive de la charge en monorep jusqu'a 100 Kg
(ça faisait longtemps)

WoD du jour de la box

2 Min max KB Swing 28 Kg (54)
2 min max box jump (45)
2 min rest puis

150 Pull Ups (117)
Cap time 10 Minutes


Test de la piste de Sleg Drag

Workout du 04/05/2016

Echauffement 

Bring Sally Up Push Up

WoD1
For time:
1,200-meter run
75 pull-ups
800-meter run
50 pull-ups
400-meter run
25 pull-ups

WoD 2
Cap Time 8 Minute

10-9-8-7-6-5-4-3-2-1
Snatch 50 Kg
Burpee Over The Bar

Workout du 03/05/2016

Front Squat

5x7 réps

Dumbell Walking Lounge

5 x 20m (2x20Kg)

WoD

4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Score is row calories

Rest 3 minutes between rounds.


Isolation

Superset
Isolation Ischio
3x 15 Relever de jambe au Swiss ball
Abs
3 x 8 Strict Toes to bar

Workout du 02/05/2016

WoD
For time

- 400m course
- 21 thrusters / 21 burpees
- 400 course
- 18 thrusters / 18 burpees
- 400 course
- 15 thrusters / 15 burpees
- 400 course
- 12 thrusters / 12 burpees
- 400 course
- 9 thrusters / 9 burpees
- 400 course
- 6 thrusters / 6 burpees
- 400 course
- 3 thrusters / 3 burpees


Fin de séance

3 rounds
10 Toes to bar
20 KB Swing
30 Hollow rocks
40 DUs

Semaine de DELOAD

10 Km de rameur /jour

Sur 5 jours

Workout du 22/04/2016

Happy Girls Day

For time all those wods

Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups

Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups

Karen
150 Wallballs (20lbs)

Workout du 20/04/2016

Echauffement
EMOM for 10 Minutes
10 Burpees

WoD1
Grace
For Time
30 Clean and Jerk (60Kg)

WoD2 (Officiel)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Fin de séance
Double Under practice

Workout du 19/04/2016

40 Minute EMOTM:
Movement 1 – 10 Burpees
Movement 2 – 10 Toes to bar
Movement 3 – 10 Box Jump over (Very High)
Movement 4 – Deadlift 3 réps (As heayy as possible)


Extra Work:
3 Rounds:
30 Seconds Bird Dog Left + Right
30 Seconds Front Plank, Left Plank, Right Plank
30 Seconds Rest

Double Under Practice

Workout du 18/04/2016

Force

1) Front Squat: 3 Reps Every 1:30 X 8 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
=> 80/82,5/85/87,5/90/92,5/95/100

2) Barbell Back Rack Lunges: 4/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.


WOD:
5 Rounds AQAP:
400m Run
15 Pull-Ups
12 Power Cleans 60Kg
9 Front Squats 60Kg
6 Shoulder-To-Overhead 60Kg

(départ barre au sol)

Finisher

100 Burpees

Rogue SR1

Workout du 14/04/2016

Force
1) Push Press: 5 Reps Every 2:00 X 5 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 Minute EMOTM:
Odd – 5-10 Strict Pull-Up/Ring Rows
Even – 10 Standing Dumbbell Overhead Tricep Curls
This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps

WoD
3) 12 Minute AMRAP:
12 Knees-To-Armpits
9 Push-Ups
6 Power Snatch 95/65

Extra Work:
4) Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.

5) Row: 10 X 500m
Rest 2 minutes between intervals. Perform at your 2K Pace.
Si manque de temps => 100 Burpees

Workout du 13/04/2016

On se remotive avec :

WoD

For time :

100 Bench Press au poids de corps

Chaque fois qu'on repose la barre :

5 Strict Chest to bar
10 Medecine ball Clean (12Kg
15 calories Air Bike (Ou rameur)

Finisher

10 Rounds FT
10 toes to bar
10 Burpees

Workout du 11/04/2016

1) Front Squat: 5 Reps Every 2:00 X 6 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Barbell Back Rack Lunges: 5/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

3) AQAP:
30 Box Jump Overs 24/20
50 Russian Kettlebell Swings 53/35
100 Air Squats
50 Russian Kettlebell Swings 53/35
30 Box Jump Overs 24/20
Extra Work:
4) Hip Extension: 4 Sets Of 10
Rest 90-120 seconds between sets. Add load if able.

5) Single Leg Kettlebell Deadlift: 3 Sets Of 12/Side
Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.

Rétablissement à 90%

Training

1 - Skill
Handstand (Free/Wall/Kipping HSPU)

2 - WoD Deck of Card : 

Pique : Chin Up
Carreau : Thruster
Trefle : DB/KB Snatch
Coeur : KB Swing

Jokers : 50 Burpees ou 50 Box Jump Over

3 - Finisher

Accessories : 
Light curl Biceps
Superset
Heavy Dumbell Rowing

Convalescence :-/

Après blessure au coccyx survenue le 18/03/2016 (en luge!)
=> repos indéterminé (Exercices limités)

Rétablissement à 50%....

Workout du 17/03/2016

Chelsea remix
EMOM 30

5 Pull Ups
10 Push Ups
15 Squats
Active Rest : Plank for the remaing minute time

Finisher
Dumbell Snatch : 1RM each arm

Workout du 16/03/2016

WOD:

1) Bench Press (7-7-5-5-5-3-3): 1 Sets Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 Minute EMOTM:

Odd – 8-10 Seated Dumbbell Military Press
Even – 5/Side Plank Rows
This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep.

3) 12 Minute AMRAP:
21 Kettlebell Swings 53/35
15 Burpees
9 Pull-Up

Fin de séance 

Abs

Workout du 14/03/2016

Chauffe
100 burpees

Force

Deadlift :

10-8-6-4-2: 1 Set Every 3:00

5 Rounds AQAP
400m Run
15 Thrusters 95/65
15 Toes-To-Bar

Workout du 11/03/2016

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Workout du 10/03/2016

Force

FrontSquat
EMOM 10
5 réps 80Kg

WoD (Officiel)
For time:
1 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

(Pour ceux qui savent pas faire de DU, un DU = 3 single)

Finisher 
=> 100 Burpees

Workout du 08/03/2016

Force

EMOM 10

3 Squat Clean 80 Kg

WoD DT

5 tours for time:

Deadlift 70Kg, 12 reps

Hang power clean 70Kg, 9 reps

Push jerk 70Kg, 6 reps

Fin de séance

100 Burpees

Workout du 07/03/2016

Suite blessure tibia de ce weekend

Test de divers exos pour voir ce que je peux faire.

Puis => 10Km rameur

Workout du 04/03/2016

Workout 16.2 

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Fin de séance

100 burpees

Workout du 03/03/2016

Barbara

5 rounds avec 3:00 de repos entre les rounds
20 tractions
30 pompes
40 Sit Ups
50 squats

Fin de séance 
100 Burpees

Workout du 02/03/2016

• Force

Split jerk 1-1-1-1-1-1-1 reps7 

• 7Minute Up Ladder

3 Kettlebell Swings 53/35
3 Wall Balls 20/14
Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

• Accessory Work

Hip Extension: 4 Sets Of 10
Rest 90-120 seconds between sets. Add load if able.


Good Morning: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible.

Ring Dips: 10 Minutes Practice

Workout du 01/03/2016

WOD
“Hawks” – AQAP:
1000m Row
50 Deadlifts 225/155
50 Thrusters 95/65
50 Box Jumps 30/24
50 Burpees
50/Side Overhead Walking Lunges 45/25
100 Double-Unders

Extra Work
Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.

Handstands: 10 Minutes Practice
Work on any facet of a Handstand Hold/Walk/Push-up.

Impressionnant!!!!

Workout du 29/02/2016

Chelsea hard edition

EMOM 30 min
5 Pull Ups
5 Burpees
15 Squats

La petite modification qui tue

Fin de séance
Tabata Sit Up

Workout du 26/02/2016

Séance freestyle

Idées en fonction du monde, des participants

• Chauffe avec 100 Burpees.
• Test du 16.1 dans les conditions pourris d'un globogym
• Gym Skills (Gainage/handstand walk etc..)
• Chelsea sur 50 Minutes
• Finish avec 100 Burpees
• Heavy Deadlift
• 10Km Rameur
• Rameur 30 Minutes : 30secON/30secOFF min distance 140m

Crossfit Games 2016

Workout du 25/02/2016

Echauffement 100 Burpees (comme hier)

WoD
EMOM 40 Minutes

Min1 : Sprint 200m (On laissera le tapis tourner)
Min2 : 10 chest to bar Pull Up
Min3 : 10 dumbells Walking Lunges
Min4 : 3 Clean And Jerk (60Kg)

Workout du 24/02/2016

1) Push Press (7-5-5-3-3-3-2): 1 Sets Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 Minute EMOTM:

Odd – 8-15 Toes-To-Bar/Knees-To-Armpits/Knees-Up
Even – 30 Seconds Double Kettlebell Overhead Hold (Or Dumbells)

3) 12 Minute AMRAP:
12 Wall Balls 20/14
12 Box Jump Overs 24/20
12 Dumbbell Shoulder-To-Overhead 50/35

Workout du 23/02/2016

Squat party 

5-3-1 Overhead Squat
5-3-1 Front Squat
5-3-1 Back Squat

WoD
5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups

Finisher

100 Burpees

Workout du 17/02/2016

Skill

Bar Muscle Up

Training Muscu

21-18-15-12-9-6-3 réps de :

Dumbell Bench Press
Pull Ups
Dips
Barball Curl Bicep
Abs à la poulie

Ajuster le poids en fonction du niveau (60% du max)

Finisher
100 Burpees

Workout du 16/02/2016

Force

Back Squat
10-10-10-10-10 Réps
For load

WoD

21-15-9

Walking Lounge (2x 20 Kg)
Box jump over the box
Dumbell Snatch (30 Kg)

Core Routine

For Quality
100 Hollow Rocks
100 Hollow Arch

10 x 10/10 réps

Finisher

100 Burpees

Workout du 12/02/2016

1)Force
1) Push Press (7-5-5-3-3-2-1): 1 Set Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 Minutes EMOTM:
Odd – 30 Second Front Rack Hold
Even – 30 Seconds Double Kettlebell Overhead Hold
This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.

3a) 5 Minute AMRAP:
10 Kettlebell Swings 70/53
10 Toes-To-Bar
Directly Into…No break between this two, this is one continuous 10 minute piece.

3b) 5 Minute AMRAP:
10 Box Jump Overs 24/20
10 Shoulder-To-Overhead 115/75

Extra Work:
4) Double Bent Over Dumbbell Row: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) 100 Burpees

Workout du 11/02/2016

EMOM 40 mins

Min1 Cardio : 12 Cal Rameur
Min2 Dumbell cycling : 10 Dumbell shoulder Press 2x 20 Kg
Min3 Gym : 10 L-Pull Ups
Min4 Force : 2 Soulevé de terre à 140Kg

Finisher 
100 Burpees

Workout du 10/02/2016

On a vu que les thrusters à 60 Kg ça passait pas trop mal, mais on a pris du retard sur les burpees.... Younes a pas encore vu ce que c'etait la mort clinique

Du coup on va se refaire un WoD que j'avais fait en 2014 (je m'en souviens encore)
Adapté en 2V2

For Time (Team de 2)

500m rameur/100 Burpees/10 Thrusters 60Kg
1000m rameur/200 Burpees/20 Thrusters 60Kg
1500m rameur/300 Burpees/30 Thrusters 60Kg

Pendant que l'un rame la distance l'autre enchaîne.

Quand il a fini les thrusters il passe à l'étape d'après

Objectif = le finir

Après ça => -1kg de gras garantie

Workout du 09/02/2016

Force

Rest Pause Front squat
3-3-3-3-3 Réps

On reste 5 secondes en bas

WoD

For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.

Finisher

100 Burpees (ça va nous chauffer pour la séance de mercredi)

Workout du 08/02/2016

Force

Thruster
3-3-3-3-3 réps

WoD (Crossfit HQ)

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Post number of reps completed each round to comments.
(Dan Bailey, 152, 146, 139)

Fin de séance

100 Burpees

Workout du 05/02/2015

Force

Deadlift 3-3-3-3-3 reps

Max Load

Workout

10-round Tabata squat
Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed, and time for each of the handstand attempts.

Skill

Double Under Practice

Fin de séance
100 Burpees

J'aime beaucoup, à tester prochainement

Workout du 04/02/2016

WoD
20 rounds for time

5 bench press
5 Hang Power Clean

Poids : bodyweight (mais je vais scaler à 60Kg)
=> A tester en max time EMOM

Abs
5 tours
5 Toes to bar
10 Hollow Rock
15 Sit Up

Finisher
100 Burpees

Workout du 03/02/2016

WOD

1) Hang Snatch: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.

2) Hang Clean + Jerk: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. Jerk can be Split or Push, whichever your prefer.

3) 10 Minute Up Ladder:
3 Pull-Ups
3 Power Snatch 65/45
30 Double-Unders
Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up.

Extra Work:
4) Ring Dips: 10 Minutes Practice
Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc.

5) Front Plank: Accumulate 3 Minutes
Keep track of total time and attempts to complete.

Workout du 02/02/2016

Team Workout

(Avec les moyens du bord)

EMOM 10x nb de participants


Choisir x exo dans la liste (Ou x = Nombre de participants):
 - 10 Push Up (Clap/Release/regular)
 - 15 Box Jump
 - 10 Pull Ups
 - 10 Burpees
 - 10 Thrusters
 - 15 Kb Swing
 - 10 Toes to bar
 - 10 Cal Row
 - 15 Wall Ball
 - 10 OverHead Squat (With plate)
 - 10 Dumbell Snatch (5 + 5)
 - 10 Thrusters (With Plate)
 - 30 Seconds Plank
 - 20 FreeSquat
 - 10 OverHead Walking Lounge
 - 10 Goblet Squat (KB)
 - 15 Hollow Rock
 - 10 Kb Snatch

On peut inclure une minute de repos en fonction de la difficulté des exos choisis.

Fin de séance

=> 100 burpees

Workout du 01/02/2016

WOD
1) Back Squat: Every 2:30
8 @ 60-70% 90Kg
8 @ 65-75% 95Kg
6 @ 75-85% 110Kg
6 @ 80-90% 115Kg
Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00
5 @ 65-75% 80Kg
5 @ 70-80% 85Kg
5 @ 75-85% 90Kg
5 @ 80-90% 92.5Kg
This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.


3) 3 Rounds AQAP:
50 Alternating Lunges
21 Hang Power Cleans 95/65
12 Burpee Lateral Bar Hops

Fin de séance
EMOM 10 mins
10 Burpees

Workout du 29/01/2016

Skill

Double Under
=> tenter un max rep

WoD

5 rounds for reps of:
1 minute of 185-lb. deadlifts (=>80Kg)
1 minute of push-ups
1 minute of strict knees-to-elbows

Finisher

=> 100 Burpees


Semaine prochaine reprise de la force.

Workout du 28/01/2016 (Reprise après grippe)

On décalamine!

40 Minute EMOTM:

Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

Movement 1 – Monstructural Conditoining – 10Cal Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, 10 Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work  15 Thrusters (20Kg), Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, 5 Snatches 50Kg, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.


Finisher => 100 Burpees

Workout du 21/01/2016

Force

Recherche du 1RM Front Squat
(En vue d'une reprise d'un programme force sur ce mouvement)

WoD
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Finisher
100 Burpees ^^

Workout du 20/01/2016

1. Séance baston avec Seb Coup de Genou/Pied/poing)
2. Puis Gym diverses (Tripod etc..)
3. EMOM 10 Min => 10 Burpees

Finisher 
Gym WoD

100 Hollow Rocks For quality

Workout du 19/01/2016

WoD 

Jeu de carte en groupe

PIQUE       => Wall Ball

TREFLE     =>Hollow Rocks (Ou sit up)

CARREAU  => Push Up ou clap Push Up

COEUR     => Goblet Squat (Avec une KB)

JOKERS : 50 burpees

Fin de séance

Gym wod

5 rounds

5 secondes L Sit

10 dips

15 Pull Ups

Workout du 18/01/2016

Force

EMOM 10 mins Squat Clean
3x 70Kg

WoD
 5 rounds / 4 minutes chacun (90 seconds rest entre les rounds) de :

5 pull ups
10 Shoulder to Overhead 40Kg
15 KB Swing 24 Kg

Finisher 

50 Burpees

Workout du 15/01/2016

Séance avec Alex

21-18-15-12-9-6-3 rép

Front Squat 60Kg
Dumbell Bench Press 2x30kg
Curl Biceps bar
Burpee
Pull Ups

Workout du 13/01/2016

1) Back Squat: Every 2:30
10 @ 60-65%
8 @ 65-75%
6 @ 70-80%
4 @ 75-85%
Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00
5 @ 60-65%
5 @ 65-70%
5 @ 70-75%
5 @ 70-75%
This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s here is always the upper end of the range.

3) AQAP:
80-60-40-20 Double-Unders
32-24-16-8 Burpee
Standard for Burpee-to-target is something at least 6″ out of your reach.

Finisher

Abs

5 rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups

Workout du 12/01/2015

50 Minutes EMOTM :

Movement 1 – Monostructural Conditioning
10 Burpees

Movement 2 – Gymnastics/Skill
10 Pull-ups / Inverted Rowing

Movement 3 – Non-Monostructural Conditioning
10 Kettlebell Swings (24kg/16)

Movement 4 – Barbell
5 Push press (60/30)

Movement 5 – Active Rest
30 secondes plank

Workout du 08/01/2016

Première partie (Force)
Thruster 3-3-3-3-3-3-3 reps

Seconde Partie (Resistance)

On va chercher son 1-rep-max deadlift

Puis avec une barre chargé à 50% de ce max:

15 cleans for time
12 cleans for time
9 cleans for time
On se repose tant qu'on veux entre les sets

Finisher (Cardio)

EMOM 10 Minutes

10 Burpees!!!!!!!

Workout du 07/07/2016

Séance MMA basé sur le contact  drivé par Seb (une brut dans ce domaine)

Divers exercices d'enchaînement poing, pied.

Technique, efficacité, et force de frappe

Super séance!

Workout du 06/01/2016

Deck of Card

Pique : Burpee
Coeur :Clap Push Up
Carreau : DB Snatch
Trefle : Toes to bar

Joker : Run 1,6km

Finisher
For calories
10 mins Row
30s on/ 30s off

Workout du 05-01-2016

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Finisher

4x 500m Rameur
1 min rest between set

Workout du 04/01/2016

Murph

Run 1,6Km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km

Finisher
For Quality
100 Hollow Rocks