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