Workout du 06/10/2015

Séance avec Elsabre en exterieur

Météo de folie pour ce Team WoD :

300 KB Thruster (2 x 20 Kg)

Workout du 05/10/2015 [DELOAD WEEK]

DAY 1: UPPER BODY WORKOUT (DELOAD)

1. Bench Press: 50% x 5, 60% x 5

2. Flat DB Press: 2 x 15

3. Seated Cable Rows: 2x15

4. DB Shrugs: 2x10

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 1 set.
Perform 8 reps of each exercise w/ just the barbell.


=> 100 Burpees

Some stretching and mobility exercises

Workout du 02/10/2015

DAY 3: UPPER BODY WORKOUT

1. Remplacement des tractions par 5-3-1 pullups lestées (Jim Wendler)

set 1 : 5*1 80% (29)
set 2 : 5*1 90% (32.5)
set 3 : 5*1+ 100% (36)

2a. Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (w/ same weight as last week)
2b. Standing DB Military Press (Neutral Grip): 2 x Max Reps
(w/ same weight as last week)

3. 1-Arm Cable Rear Delt Flyes: 4x10 ea arm

4. “Run the rack” DB curls, palms up – 1 set (Example: 45x8, 35x8, 25x8, 15x8)

5. Core Circuit: x2
 A) Sprinter Sit-ups x 20
 B) V-ups x 15
 C) Toe touches x 20
 D) Hip-ups x 15

6. Bodyweight Complex – 3x through, rest 60 sec. b/t sets
 A) Mountain Climbers x 30
 B) Push-ups x 20
 C) Groiners x 10
 D) Burpees x 5

Finisher => 100 Burpees

Workout du 01/10/2015

Force

Shoulder Press Wendler (Week4 bonus Week) 5-3-1: 80% (50) x 1, 90%(56.5) x1 100%(63) x 1 or more

Technique (Avec les badass)

1. Squat Clean
2. Push Press

=> Thruster

Bench WoD (1 à la fois)
Fran
21-15-9
Thrusters (95lb)
Pull Ups

=> NEW PR : 3min30

Rest 10  Minutes

100 Burpees

Workout du 30/09/2015

BADASS WEEK4/DAY 2: LOWER BODY WORKOUT

1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (130) x 1, 90%(145,8) x1 100%(162) x 1 or more

2. Bulgarian Split Squat Jumps: 5x5, holding 5lb. DB’s

3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15

4. Alternating Forward Lunge, holding DB’s: 2x60 seconds

5. Timed one-mile run – Faster than Week 2


=> 100 Burpees

Workout du 29/09/2015

Force

1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (93.5) x 1, 90%(105) x1 100%(117) x 1 or more

Team WoDs (3 Teammates)
WOD 1:
3 Full Rounds, 1 minute each. Each partner starts at one of the three, then switches on the minute:
Thrusters (95/95)
Toes 2 Bar
Rest

Score: total reps

WOD 2:
3 Rounds of
400m Run (whole team)
60 Box Jumps
60 Wall Balls

WOD 3:
100 Clean & Jerks (95/65)
One partner working at a time

Bonus : 100 Burpees (Chacun)

Workout du 28/09/2015

WEEK4 DAY 1: UPPER BODY WORKOUT

1. Bench Press Wendler (Week4 bonus Week) 5-3-1: 80% (82,5) x 1, 90%(92,5) x1 100%(102,5) x 1 or more

2. Incline DB Press: 2 x Max Reps using the same weight as last week (2x25Kg)

3a. Bent-over 1-Arm DB Rows: 4x8 ea arm
3b. Triceps Rope Pushdowns: 4x8

4a. BB Shrugs (2 Sec Holds): 3x8
4b. Incline rear dealt fles, pinkies up: 3x10

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 60 sec. b/t sets.

Finisher => 100 Burpees