Workout du 12/03/2015

Séance skill à Fitlane villeneuve (Peu de temps)
HSPU
Kipping HSPU

Double under

Mobility and massage

Workout du 11/03/2015

Petite Séance gymnastique (Récup active)

Reprise des bar Muscle Up
Test de douleur aux tendons triceps

Travail ATR
Planche coudée
Planche
Free HSPU

Workout du 10/03/2015

WoD
Bowen

3 rounds for time of:
Run 800 meters
125Kg deadlifts, 7 reps
10 burpee pull-ups
24Kg single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

Cash out
Tabata mix (20 secondes ON 10 secondes OFF next exercise x 8)

8 rounds
Double Under 20 secondes ON
10secondes OFF
Push Up 20 secondes ON
10secondes OFF
KB Swing 24 Kg 20 secondes ON
10secondes OFF
Sit Up 20 secondes ON
10secondes OFF

Moi et Elsabre avant le départ du 15.2

Workout du 09/03/2015

Force

Push Press

EMOM 10 Minutes
3 Réps 70 Kg

WoD
30-20-10
Calorie Row
Bodyweight Back Squat (80Kg)

Temps 10min 57

Fin de séance automassage + Stretching

Workout du 05/03/2015

Skill

Pistol Squat
Jerk

EMOM 10'
10 Butterfly Pullups

or
Benchmark
100 Pullups for time

WoD

4 rounds for time of:
25 hip extensions
400-meter run

Sauna

Workout du 04/03/2015

Skill

Free HSPU
Pistol Squat

WoD
4 rounds for time of:
50-foot overhead walking lunge, 40kg. (Instead of 60)
25 GHD sit ups

Stretching Massage au Power Plate

Workout du 03/03/2015

WoD Foo

170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups

(170-lb = 77kg)


Cardio
4 x 500m Rameur

Mobility and stretching