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!!!!