Séance du 23/09/2014

Séance de midi (Ben Bergeron Prog + Divers)

1. For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.

2. Core Workout

4 rounds
20 secondes Bar L-Sit hold
10 Push Ups
20 secondes Hollow hold
10 Release Push Ups
20 secondes Superman hold
10 Diamond Push Ups
Rest 1 Minute

3. Stretching and mobility Work

 - 19H30
Football!

Séance du 22/09/2014

“Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – (Remplacé par des pull ups)
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders

2. Squat
Front Squat, 5×5 across

Séance du 19/09/2014

Programme de Ben Bergeron

1. Squats
8×2 Box Squats with chains or bands for load

2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

3. For time:
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU

Séance du 18/09/2014

1. Front Squat
10-8-6-4-2 Front Squats

2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders

3. HandStand

HSPU skill training
Nose to wall

Rest Day

Séance du 16/09/2014

EMOM 12 min

1-4 : 3x Shoulder Press 50Kg
4-8 : 3x Push Press 60Kg
8-12 : 3x Push Jerk 70Kg

WoD
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest

Séance du 15/09/2014

1.Squat
10x10 Back Squat 100Kg


2. For time:
100 Double unders
followed by: 21-15-9 of:
KB Swing 24Kg
Burpees
Followed by:
100 Double unders

3. Accessory Work
4 rounds of:
:30 on, :30 off
Hollow Stand
Noose to wall
Chaise romaine