Force
Heavy Dumbell Bench Press
1-2-3-4-5-4-3-2-1 réps
WoD Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
mercredi 12 août 2015
Workout du 12/08/2015
Force
Front Squat
EMOM 12 Minutes
3 réps 80% of 1RM
WoD
"Fight Gone Bad!"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Fin de séance
Stretching and mobility
Front Squat
EMOM 12 Minutes
3 réps 80% of 1RM
WoD
"Fight Gone Bad!"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Fin de séance
Stretching and mobility
lundi 10 août 2015
Workout du 11/08/2015
Force
Push Press
3-3-3-3-3
WoD KB Fever
1 fois le + vite possible. poids KB= (24kgs H, 12 kgs F) :
5 box jumps
5 pompes
5 kettlebell swing
10 box jumps
10 pompes
10 kettlebell swing
15 box jumps
15 pompes
15 kettlebell swing
20 box jumps
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 ketlebell swing
5 box jump
5 pompes
5 kettlebell swing
Finisher
Abs maker
5 tours
5 Toes To bar
max time L-Sit
15 Toe touch (With 45lb Plate)
Push Press
3-3-3-3-3
WoD KB Fever
1 fois le + vite possible. poids KB= (24kgs H, 12 kgs F) :
5 box jumps
5 pompes
5 kettlebell swing
10 box jumps
10 pompes
10 kettlebell swing
15 box jumps
15 pompes
15 kettlebell swing
20 box jumps
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 ketlebell swing
5 box jump
5 pompes
5 kettlebell swing
Finisher
Abs maker
5 tours
5 Toes To bar
max time L-Sit
15 Toe touch (With 45lb Plate)
vendredi 7 août 2015
Workout du 07/08/2015
Séance accès musculation athlétique :
21-18-15-12-9-6-3 réps
Sumo DeadLift High Pull (35Kg)
Pull Ups
Dips
Box Jumps Lestés
Heavy reverse Crunch (Avec Sand Bag)
Fin de séance
10 rounds
10 Hollow Rocks
10 Superman
jeudi 6 août 2015
Workout du 06/08/2015
WoD (CF HQ du 04/08/2015)
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Cardio
8x 500m rameur
Rest 1 minute between sets
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Cardio
8x 500m rameur
Rest 1 minute between sets
mercredi 5 août 2015
Workout du 05/08/2015
The Reckoning
Run 1,6km (1miles)
100 bodyblasters (burpeepullupskneestoelbows)
Run 1,6km
Run 1,6km (1miles)
100 bodyblasters (burpeepullupskneestoelbows)
Run 1,6km
Un Bodyblaster c'est ça ^^
mardi 4 août 2015
Workout du 04/08/2015
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Abs WoD
5 RFT
5 Toes to bar
10 Hollow rocks
15 Sit ups
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Abs WoD
5 RFT
5 Toes to bar
10 Hollow rocks
15 Sit ups
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