Workout du 03/12/2015

Echauffement

5 tours de Chelsea
5 Tractions/10 Push Up/15 Squats


WoD
Conditionning

Deck of Card à 4
Répartition pour l'accès aux barres dispos

Cœur : Burpee
Carreau : Traction / Box Jump
Trefle : Hollow Rock
Pique : Box Jump /Traction

Jokers : 100 Cal Rameur ou 100 Cal Running
Principe de team => on se cale sur les calories du dernier

Workout du 02/12/2015

Skill and Strenght

Front Squat
5x10 rép for load

Gym (Skill)
Front Lever/Back Lever
Toes to bar (Strict and Kipping)

WoD
3 rounds
10 Strict Toes to bar
20 Alternating Pistols squats
30 Dips

Stretching, Automassage et Sauna

Workout du 01/12/2015

WoD Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Conditionning
8 x 500m rameur
Repos 1 minute entre les set

Workout du 30/11/2015

Reprise du training 100% Crossfit

Décrassage nécessaire...

WoD

MURPH
Run 1,6Km
100 Traction
200 Pompes
300 squats
Run 1,6Km

Abs
100 Hollow Rocks

Workout du 27/11/2015

BADASS WEEK12 DAY 3: UPPER BODY WORKOUT (LAST DAY)

1. Chin-ups: 1 x max reps

2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm

3. Incline DB rear delt fles, thumbs up: 3x15

4. Eccentric BB Curls: 3x5 (“cheat” weight up, lower as slow as possible)

5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
 A) Standing Russian Twists
 B) Standing Side Bends
 C) Crunches, feet on flor
 D) Crunches, legs at 90 degrees
 E) Toe Touches

6. Push-up test: 1 x max reps of ‘regular’ push-ups

Finisher : 100 Burpees

Workout du 26/11/2015

Team Deck Card WoD (54 cards)

Pique : Plate Thruster (20/10)

Trèfle : SitUp

Coeur : KB Swing (24/16)

Carreau : Release Push Up

Jokers : EMOM 5 minutes => 10 Burpees

Workout du 25/11/2015

BADASS WEEK12:DAY2 LOWER BODY WORKOUT

1.DB Squat Jumps, holding 10lb. DB’s: 5x5

2. 50 unbroken Squats test (Choose your Weight and burn your legs)

3. Low box heel touches: 3x12ea leg => Pistols

4a. Single leg supine hip thrust (foot elevated): 3x12ea leg
4b. DB Side Bends: 3x15ea side

5. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!

Ficnisher : 100 Burpees