Workout du 17/11/2014

Force

Push Press
3-3-3-3-3-3-3 réps

WoD
3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps (Scaling : C&J à 50 kg)

Workout du 14/11/2014

Endurance musculaire

Inverse Tabata push press, 50 kg.
Inverse Tabata front squat, 60 Kg.
Inverse Tabata deadlift, 100 Kg

Inverse tabata = 10 Secondes effort/20 Secondes repos => 8 rounds
2 Minute de repos entre les exercices


AMRAP 20 Minutes

5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Sub for Rope Climb :
5 Pull ups
5 Knee to elbow
5 Squats

Fin de séance Mobility 

Workout du 13/11/2014

Force

Front Squat
7 x 5 réps (85 Kg)

WoD
EMOM 6 Minutes
5 C&J 60Kg

Abs Workout

L-Sit hold 5 x 20 seconds
Puis
10 Rounds
10 Hollow rocks
10 Superman

Auto-massage et Stretching

WoD du 12/11/12014

Après un long weekend plutôt détente...

Murph

Run 1km6
100 Tractions
200 Pompes
300 Squats
Run 1km6

Reprise des tractions ! Fuck la tendinite

Workout du 07/11/2014

Force

Recherche Maxi Squat Clean

Technique Snatch

EMOM 7 Minutes

• Snatch Pull 3 réps (80Kg)

Hang Snatch (Travail léger, focus sur la chute)

WoD (CF HQ "WEDNESDAY 141105")

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

score = time maintained at each pace. Scale split times as needed.

Workout du 06/11/2014

Force

Front Squat

10x3 réps 90Kg

WoD HardCore Challenge
For time
21-18-15-12-9-6-3 rép
SDHP 35Kg
Push Jerk 35Kg

Workout du 05/11/2014

Force

EMOM 10 minutes

2 Power Clean 80 Kg

Isolation (Muscu)
Curl Biceps
Epaules (elevation alteral)

Abs WoD
5 round
5 Toes to bar
10 Hollow Rock
15 SitUp