Workout du 13/04/2015

Force : 

DeadLift
EMOM 10 Minutes
4 réps 130 kg

Conditionning :

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

WoD du 09/04/2015

Force

Dips lestés (Amplitude maximum = On descend jusqu'au verrouillage des omoplates on remonte bras tendu)
5-5-5-3-3-3-1-1-1 réps (la charge augmente à chaque fois (sauf si echec), pour finir sur un maxi)

WoD (Conditionning)
KB Fever

For time :

5 box jump
5 pompes
5 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
20 box jump
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
5 box jump
5 pompes
5 kettlebell swing

Abs

5 rounds for time
5 toes to bar
10 HollowRock
15 Sit Up

Workout du 08/04/2015

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

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

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