Force
EMOM 12 Minutes Mixed Bench Press
Odd : Barbell Bench Press 2x 85% du max
Even : Dumbell Bench Press 5 x 30Kg
WoD
René :
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
Fin de séance
Abs
21-15-9 Réps
Toes to bar
Hollow Rocks
SitUps
vendredi 21 août 2015
jeudi 20 août 2015
Workout du 20/08/2015
Team WoD 2V2
AMRAP 30 Minutes
5 Pull Ups
10 Push Ups
15 Squat
One partner at time
=> Victoire de moi et Seb avec un score de 64 Rounds
AMRAP 30 Minutes
5 Pull Ups
10 Push Ups
15 Squat
One partner at time
=> Victoire de moi et Seb avec un score de 64 Rounds
mercredi 19 août 2015
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
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
mardi 18 août 2015
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
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
lundi 17 août 2015
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)
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)
vendredi 14 août 2015
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
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
mercredi 12 août 2015
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
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
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