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