Workout du 19/08/2015

Technique
Overhead Squat
10-10-10-10-10 réps

Wod 
Hardcore Challenge
21-18-15-12-9-6-3 reps for time
sumo deadlift high pull 75lbs
push press 75lbs

Fin de séance (Isolation)
3 rounds
A : DB Curl Biceps 12 réps
B : DB Shoulder press 12réps

Workout du 18/08/2015

Force
Squat Clean
1-1-1-1-1-1-1

Conditionning
WoD Eva :
5 rounds for time of:
Run 800 meters
30 Kettlebell swings (53/70)
30 Pull-ups

Skill
Double Unders

Workout du 17/08/2015

Force
EMOM 10 minutes Thruster
3 x 60 Kg

Conditionning
“Elizabeth”
21-15-9 Rep Rounds For Time Of:
Clean (135/95)
Ring Dips

Accessories
3X 10 Réps (A/B = SuperSet)
A: SEATED BENT-OVER REAR DELT RAISE
B: Front Raise (TRX)

Workout du 14/08/2015

Force

Power Clean
1-1-1-1-1-1-1 réps

WoD
For time

10 Burpees
50 Pull Ups
20 Burpees
40 Pull Ups
30 Burpees
30 Pull Ups
40 Burpees
20 Pull Ups
50 Burpees
10 Pull Ups

Finisher
Gym WoD
For quality
100 Hollow Rocks

Workout du 13/08/2015

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

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

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)