Workout du 11/12/2015

Séance fast

WoD1
T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups


WoD2
Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

Workout du 08/12/2015

Force
Front Squat

EMOM 12 Mins
Odd: 5 Rép 80 Front Squat
Even:  5 DeadLift 100kg

WoD


Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Cardio Finisher

100 Burpees

Workout du 07/12/2015

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

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

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