Workout du 03/04/2015

Strength
7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.

Gymnastics Skills
5 sets of 10-15 unbroken TTB, rest as needed between sets

Conditioning
21-15-9
Wall Balls, 30/20
KBS, 2-pood/1.5-pood
500m Row after each round

Accessories 
Superset 4 x 10 réps
Dumbell Bench Press (2x 30kg)
Chin Up

Workout du 02/04/2015

Barbell Conditioning

“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Finisher

Row 4km

Workout du 01/04/2015

Séance de récup (Deload)

Front Squat

5 x 10 réps charge modérée

WoD (Light)

21 -18 -15 -12 -9 -6- 3 réps

Dumbell Bench Press 

Rowing Inversé

Back extension

Curl Biceps

Fin de séance

Core Workout

Gainage

2quilibre

Massage (Rouleau et Power Plate)

Stretching

Workout du 31/03/2015

Force

Push Press
3-3-3-3-3-3 réps

WoD
For time
21-18-15-12-9-6-3

KB Swing 24 Kg
Dips
Box Jump
Calorie row

Fin de séance
Stretching and mobility

 open 15.5 after effect (#teamheebs)

Workout du 30/03/2015

Conditioning Workout (competitors training)

1 RFT:
30 Pull ups
50 Sit ups
70 Double unders

immediately into

2 RFT:
20 Pull ups
40 Sit ups
60 Double unders

immediately into

3 RFT:
10 Pull ups
20 Sit ups
40 Double unders

Noah Ohlsen, 2015 ECC

Workout du 29/03/2015

Passage du 15.5 à Crossfit Antipolis (Avec mon pote Elsabre)

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

temps : 11min13 (1:17 de moins que mon premier essai à fitlane)

Ce WoD est horrible!

Workout du 27/03/2015

Force

Bench Press
3-3-3-3-3 réps

Skill

20 Pistol squat alternating


WoD
Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.