WoD Running with 300
run 800m
25 tractions pronation
run 400m
50 soulevés de terre barre à 60 kg
run 400m
50 pompes prise large
run 400m
50 sauts sur un banc à 60 cm de hauteur
run 400m
50 relevés de jambes couché avec une barre bras tendus
run 400m
50 épaulés-jetés d’une main avec haltère de 16 kg (ou Kettlebell de 16 kg)
run 400m
25 tractions pronation
run 800m
Stretching
mercredi 8 avril 2015
mardi 7 avril 2015
Workout du 07/04/2015
Force
Front Squat
3-3-3-3-3 réps (Max load)
WoD
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Finisher
Rameur
4x500m
1 minute de repos entre les sets
Front Squat
3-3-3-3-3 réps (Max load)
WoD
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Finisher
Rameur
4x500m
1 minute de repos entre les sets
vendredi 3 avril 2015
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
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
jeudi 2 avril 2015
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
“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
mercredi 1 avril 2015
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
mardi 31 mars 2015
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
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) |
lundi 30 mars 2015
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
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 |
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