3 AMRAP 9 Minutes (1 Min rest between)
3 teamates
AMRAP 1
person 1 : 150mRow
person 2 : 15 free squat
person 3 : person Rest
Score = Max Meter row
AMRAP 2
- 10m OverHead Walking Lunge (20/10)
- 15 Kb Swing (20/12)
- Rest
Score = Number of Lunges
AMRAP 3
- 0:30 Burpees
- 8 thrusters (20/10)
- Rest
Score = Number of Burpees
lundi 7 décembre 2015
vendredi 4 décembre 2015
Workout du 04/12/2015
Skill
Split Jerk
=> Chercher son 1 RM
WoD
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Finisher si le temps le permet = 100 Burpees
Split Jerk
=> Chercher son 1 RM
WoD
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Finisher si le temps le permet = 100 Burpees
jeudi 3 décembre 2015
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
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
mercredi 2 décembre 2015
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
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
mardi 1 décembre 2015
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
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
lundi 30 novembre 2015
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
Décrassage nécessaire...
WoD
MURPH
Run 1,6Km
100 Traction
200 Pompes
300 squats
Run 1,6Km
Abs
100 Hollow Rocks
vendredi 27 novembre 2015
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
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
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