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