Workout du 21/11/2014

Force

5x3 Power Snatch

Best effort

20RM back Squat

WoD
AMRAP 12 Minutes

5 stricts chest to bar, 500m Row, 10 KB snatch 20Kg (each arm)

Renforcement musculaire

3 rounds
10 Bulgarian Split Squat (each leg)
10 Glutes-Ham-Raises au banc GHD
1 minute de Gainage abdominal (plank)

récup du 20/11/2014

Séance de récup accès gym

Dans le désordre :

Chinese Plank

Hollow rock/stand/superman

Back Lever

L-Sit

Hanging Whipers

Plank

Hip Up

Pistols Squat

Fin de séance stretch et mobility

Sona

Workout du 19/11/2014

Force

every 2 minutes for 10 Minutes (5 sets)
Back Squat
Set 1  - 6 reps @65% (90)
Set 2  - 4 reps @75% (105)
Set 3  - 2 reps @80% (110)
Set 4  - 2 reps @85% (120)
Set 5  - 1 reps @90% (125)

(Maxi = 140kg)

WoD

For time:
50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Workout du 18/11/2014

Benchmark WoD

Fran
For time
21-15-9 réps
Thrusters 42 Kg
Pull Ups

Skill 
OverHead Squat

Fin de séance
Abs
Hollow Rocks
Chinese Plank

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