Séance MMA basé sur le contact drivé par Seb (une brut dans ce domaine)
Divers exercices d'enchaînement poing, pied.
Technique, efficacité, et force de frappe
Super séance!
jeudi 7 janvier 2016
mercredi 6 janvier 2016
Workout du 06/01/2016
Deck of Card
Pique : Burpee
Coeur :Clap Push Up
Carreau : DB Snatch
Trefle : Toes to bar
Joker : Run 1,6km
Finisher
For calories
10 mins Row
30s on/ 30s off
Pique : Burpee
Coeur :Clap Push Up
Carreau : DB Snatch
Trefle : Toes to bar
Joker : Run 1,6km
Finisher
For calories
10 mins Row
30s on/ 30s off
mardi 5 janvier 2016
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
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
lundi 4 janvier 2016
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
Run 1,6Km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km
Finisher
For Quality
100 Hollow Rocks
mercredi 23 décembre 2015
Workout du 23/12/2015
Skill
EMOM 10
3 bar muscle up
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
mardi 22 décembre 2015
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
“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
lundi 21 décembre 2015
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
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
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