Workout du 21/01/2015

WoD
For Time
500m Rameur
30 bench press 80kg (Ou dumbell Bench press à 2x35Kg)
1000m rameur
20 Bench Press 80kg
1500m rameur
10 bench Press 80 kg

Renforcement Dorsaux


(Methode Lu Xiaojun)

Back extensions avec un barre (Sur les épaules): 4-5 set de 10 réps
Partir barre a vide, et charger au fur et a mesure si besoin
Il faut faire 10 réps et tenir 30 secondes en static sur la dernière rép
prendre autant de pause que nécessaire entre les sets

Pour info Lu Xiaojun fait 5 sets à 50 kg 2 fois par semaine en fin de séance o_O

Mais c'est un Xmen...

Stretching and mobility
20 minutes

Workout du 20/01/2015

Force

EMOM 10 minutes

3 Minutes 4 back Squat 100Kg 

3 Minutes 3 back Squat 110Kg

2 Minutes 2 back Squat 120Kg

2 Minutes 1 back Squat 130 Kg

Death bu pull ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WoD

Three rounds for time of:

125Kg Deadlift, 10 reps

50 Double-unders

Stretching

Workout du 19/01/2015

Skill

OverHead Squat

WoD
Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

• Wall-ball 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull 75 pounds (Reps)
• Box Jump 20" box (Reps)
• Push-press 75 pounds (Reps)
• Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


Finisher
21-15-9
KB Swing 24Kg
Toes to bar

      Rich Froning and James Hobart on Workout 150118 (30 Strict MU for time)

Workout du 16/01/2015

WOD "PERFECT ABS"

Effectuer le plus vite possible :

- 100 Toes-to-bar
- 50 Sit ups avec un disque de 20kg
- 2 min de gainage facial
- 2 min de gainage cuillère
- 1 minute de gainage latéral gauche
- 1 minute de gainage latéral droit
- 1 minute de gainage latéral (penché vers l'intérieur) gauche
- 1 minute de gainage latéral (penché vers l'intérieur) droit
- 5 minutes de Sit ups (le maximum)
- 1 minute de gainage Superman (jambe gauche - bras droit)
- 1 minute de gainage Superman (jambe droite - bras gauche)
- 50 répétitions Obliques à la poulie (gauche)
- 50 répétitions Obliques à la poulie (droit)
- 25 Crunchs croisés (gauche)
- 25 Crunchs croisés (droit)
- 100 Toes-to-bar

Workout du 15/01/2015

Double WoD aujourd'hui

Skill et chauffe

Double Under

WoD1
Randy

For time:
75-lb. power snatches, 75 reps (35kg)

WoD2
Row 1000m
50 kb Squat Snatch 16kg (alternating Arm)
Row 750m
35 kb Squat Snatch
Row 500m
20 kb Squat Snatch

Fin de séance
mobility and stretching

Workout du 14/01/2015

Force

Front Squat

EMOM 10 Minutes 4 réps à 90Kg

WoD The Seven

7 rds for time:

7 Handstand push-ups (7 Shoulder press 50Kg)


7 Thrusters (60Kg=>50Kg)

7 Knees to elbows


7 Deadlifts (110=>100Kg)

7 Burpees


7 Kettle-bell swings (32=>24Kg)


7 Pull-ups

Chris Spealler

Workout du 12/01/2015

Skill

Overhead squat

WoD
Tabata This!

(20s ON / 10s OFF x 8)

Tabata row (Calories)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up


Cash Out
50 Body Blaster

Body Blaster example (1 rép)