Workout du 29/09/2016

Jeux de cartes

Pique : KB swing + Squat (KB)
Trefle : Sit Ups
Coeur : Release Push Up
Carreau : Pull Ups

Joker : 50 Burpees

Workout du 28/09/2016

"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

Workout du 20/09/2016

Force

Thruster
5-5-5-5-5 reps

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)

Workout du 15/09/2016

Force

EMOM 10 Bench Press
2 réps à 85%

WoD
Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Workout du 08/09/2016

Push Press

10 Minutes pour trouver son max

Puis EMOM 10 Minutes à 80%
2 réps

WoD

KB Fever

1 fois le + vite possible. poids KB= (24kgs H, 12 kgs F) :

5 box jumps
5 pompes
5 kettlebell swing
10 box jumps
10 pompes
10 kettlebell swing
15 box jumps
15 pompes
15 kettlebell swing
20 box jumps
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 ketlebell swing
5 box jump
5 pompes
5 kettlebell swing

Workout du 05/09/2016

WoD

3 rounds for time

Run 800m
Bodyweight Fran : 21/15/9 Pull ups/Burpees

Finisher

50 PushUp
50 Sit Up
50 Box Jump

Workout du 01/09/2016

Force

Front Squat
10 Minutes pour trouver son 1RM

Puis

EMOM 8
2 Réps x 90%

WoD

Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees

Fin de séance

Abs
5 rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups