Séance du 25/09/2014

Tendinite à l'insertion tricpes = adaptation de séance jusqu'a récupération complète....

WoD
For Time

100 DU

3 Rounds
10 Box Jump
20 Free Squat
30 Walking Loungh
40 Sit Ups

100 DU

Cardio training
20 Minutes Biking

Fin de séance
stretching and mobility

Séance du 24/09/2014

1. Death By Power Clean (60Kg)

Minute 1 = 1 power clean

Minute 2 = 2 power clean

etc...

Until you cannot do the number of PC in the minute

2. WoD

For time 21/18/15/12/9/6/3 reps of : 

Dumbell Bench Press 2x 25 Kg

Pull Ups

Row for Cal

Kb Swing 24 Kg

3. Cash out

100 Hollow Rocks

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