WoD 300
25 tractions pronation
50 soulevés de terre barre à 60 kg
50 pompes prise large
50 sauts sur un banc à 60 cm de hauteur
50 relevés de jambes couché avec une barre bras tendus avec 60 kg (floor wipers)
50 épaulés-jetés d’une main avec haltère de 16 kg (ou Kettlebell de 16 kg)
25 tractions pronation
Gym
Tripod variation
Tripod Tuck Up to Headstand
Tripod Straddle Up to Headstand
Tripod Pike Up to Headstand
mercredi 16 décembre 2015
mardi 15 décembre 2015
Workout du 15/12/2015
Force
Dips lestés (Amplitude maximum = On descend jusqu'au verrouillage des omoplates on remonte bras tendu)
5-5-5-3-3-3-1-1-1 réps (la charge augmente à chaque fois (sauf si echec), pour finir sur un maxi)
WoD (Conditionning)
KB Fever
For time :
5 box jump
5 pompes
5 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
20 box jump
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
5 box jump
5 pompes
5 kettlebell swing
Abs
5 rounds for time
5 toes to bar
10 HollowRock
15 Sit Up
Dips lestés (Amplitude maximum = On descend jusqu'au verrouillage des omoplates on remonte bras tendu)
5-5-5-3-3-3-1-1-1 réps (la charge augmente à chaque fois (sauf si echec), pour finir sur un maxi)
WoD (Conditionning)
KB Fever
For time :
5 box jump
5 pompes
5 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
20 box jump
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 kettlebell swing
5 box jump
5 pompes
5 kettlebell swing
Abs
5 rounds for time
5 toes to bar
10 HollowRock
15 Sit Up
lundi 14 décembre 2015
Workout du 14/12/2015
- EMOM 6 Mins
Bench Press 10 x 60Kg
- EMOM 6 Mins
PowerClean 5x 70Kg
- WoD
The Reckoning
Run 1.6km
100 BodyBlasters
Run 1,6Km
vendredi 11 décembre 2015
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.
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.
mardi 8 décembre 2015
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
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
lundi 7 décembre 2015
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
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
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
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