Workout du 25/11/2014

Part 1
10 x 3 reps Front Squat 90Kg

Part 2
EMOM 9 Minutes
Minutes 1-3 = 3 Power Clean 70%
Minutes 4-6 = 2 Power Clean 80%
Minutes 7-9 = 1 Power Clean 90%

Part 3 (WoD)
Elizabeth
For Time
21-15-9 réps
Clean 60Kg
Ring Dips

Workout du 24/11/2014

Happy Birthday to me!

“Thirty 3″
For time:
33 Burpees
33 Thrusters, 40kg
33 Pull-ups
33 Overhead Squats 40kg
33 Box-jumps

Complete against a continuously running 2 minute cycle with 33 Double-unders performed on the minute every 2 minutes. In the remaining time complete as much work as possible. Complete work chipper style.

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)