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)
vendredi 21 novembre 2014
jeudi 20 novembre 2014
récup du 20/11/2014
Séance de récup accès gym
Chinese Plank
Hollow rock/stand/superman
Back Lever
L-Sit
Hanging Whipers
Plank
Hip Up
Pistols Squat
Fin de séance stretch et mobility
Sona
mercredi 19 novembre 2014
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
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
mardi 18 novembre 2014
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
Fran
For time
21-15-9 réps
Thrusters 42 Kg
Pull Ups
Skill
OverHead Squat
Fin de séance
Abs
Hollow Rocks
Chinese Plank
lundi 17 novembre 2014
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)
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)
vendredi 14 novembre 2014
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
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
jeudi 13 novembre 2014
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
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
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