Workout du 05-01-2016

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Finisher

4x 500m Rameur
1 min rest between set

Workout du 04/01/2016

Murph

Run 1,6Km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km

Finisher
For Quality
100 Hollow Rocks

Workout du 23/12/2015

Skill

EMOM 10

3 bar muscle up

Wod Degressif

21-18-15-12-9-6-3 Réps

Back Squat

Sumo Deadlift High Pull

Dumbel Bench Press

Calorie Row

Heavy Dumbell crunch

Fin de séance

100 Burpees

Workout du 22/12/2015

Conditioning
“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters, 95/65
800 Meter Run
21 Thrusters, 95/65
400 Meter Run
50 Pull-Ups

Fin de séance Abs

5 rounds
5 Toes to bar
10 Hollow Rock
15 Sit Up

Workout du 21/12/2015

WoD Filty Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Fin de séance

Skills
Abdos
Stretching

Workout du 18/12/2015

WoD

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars


Running (Fractionné)
8x 400m
1min de repos entre les sets

Workout du 17/12/2015

Force
Heavy Deadlift
5-5-3-3-2-2-1-1 Réps

WoD
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Use a 55-lb. dumbbell for the snatches and overhead squats.

Finisher
100 Burpees