Force
Front Squat
Gamme montante en série de 5
Test du 1RM
Technique + cardio
Emom 8min
5 burpees
3 ground to overhead 60Kgs
Rest 5 min then
Emom 8min
5 burpees
5 push jerk 60Kgs
Then
Some Abs
Hollow Rocks+Toes to bar+ gainage...
Stretching
jeudi 29 janvier 2015
mercredi 28 janvier 2015
Workout du 28/01/2015
Force
For Load
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
(Complex)
WoD
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Finisher
1 Minute Max reps Thruster 40 Kg
Rest 2 minutes
1 Minute Max reps Burpees
Stretching and mobility
For Load
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
(Complex)
WoD
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Finisher
1 Minute Max reps Thruster 40 Kg
Rest 2 minutes
1 Minute Max reps Burpees
Stretching and mobility
mardi 27 janvier 2015
Workout du 27/01/2015
Skill
EMOM 10 minutes
5 OverHead Squat 40 Kg
WoD
For time:
30 medicine-ball cleans, 10kg ball
30 ring dips
30 medicine-ball cleans, 10kg ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 10kg ball
30 push-ups
30 medicine-ball cleans, 10kg ball
Cap Time 15 minutes
Finisher - Accessory Work
4 x 10 Dumbell curl Biceps
4 x 10 Kickback (poulie)
(Methode Lu Xiaojun)
Back extensions
1 set à vide puis 3 sets avec un leste de 5 à 10 Kg
set = 10 réps puis tenir 30 secondes en statique sur la dernière rép
prendre autant de pause que nécessaire entre les sets.
EMOM 10 minutes
5 OverHead Squat 40 Kg
WoD
For time:
30 medicine-ball cleans, 10kg ball
30 ring dips
30 medicine-ball cleans, 10kg ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 10kg ball
30 push-ups
30 medicine-ball cleans, 10kg ball
Cap Time 15 minutes
Finisher - Accessory Work
- Superset (arms)
4 x 10 Dumbell curl Biceps
4 x 10 Kickback (poulie)
- Renforcement Dorsaux
(Methode Lu Xiaojun)
Back extensions
1 set à vide puis 3 sets avec un leste de 5 à 10 Kg
set = 10 réps puis tenir 30 secondes en statique sur la dernière rép
prendre autant de pause que nécessaire entre les sets.
Post Workout Recovery (Photo credit: @jordansamuelphoto)
jeudi 22 janvier 2015
Workout du 22/01/2014
EMOM 12 minutes Squat Clean
Minute 1-3 = 4 réps 60 Kgs
Minute 4-6 = 3 réps 70Kg
Minute 7-9 = 2 rép 80 Kg
Minute 10-12 = 1 rép 90Kg
WoD
For time
100 thrusters 40 Kg
Chaque fois que la barre touche le sol => 5 Burpees over the bar
Cash Out
Abs
100 Hollow Rocks
Stretching
mercredi 21 janvier 2015
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
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
mardi 20 janvier 2015
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
lundi 19 janvier 2015
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:
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
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)
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