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