1) Back Squat: Every 2:30
10 @ 60-65%
8 @ 65-75%
6 @ 70-80%
4 @ 75-85%
Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.
2) Front Squat: Every 2:00
5 @ 60-65%
5 @ 65-70%
5 @ 70-75%
5 @ 70-75%
This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s here is always the upper end of the range.
3) AQAP:
80-60-40-20 Double-Unders
32-24-16-8 Burpee
Standard for Burpee-to-target is something at least 6″ out of your reach.
Finisher
Abs
5 rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups
mercredi 13 janvier 2016
mardi 12 janvier 2016
Workout du 12/01/2015
50 Minutes EMOTM :
Movement 1 – Monostructural Conditioning
10 Burpees
Movement 2 – Gymnastics/Skill
10 Pull-ups / Inverted Rowing
Movement 3 – Non-Monostructural Conditioning
10 Kettlebell Swings (24kg/16)
Movement 4 – Barbell
5 Push press (60/30)
Movement 5 – Active Rest
30 secondes plank
Movement 1 – Monostructural Conditioning
10 Burpees
Movement 2 – Gymnastics/Skill
10 Pull-ups / Inverted Rowing
Movement 3 – Non-Monostructural Conditioning
10 Kettlebell Swings (24kg/16)
Movement 4 – Barbell
5 Push press (60/30)
Movement 5 – Active Rest
30 secondes plank
vendredi 8 janvier 2016
Workout du 08/01/2016
Première partie (Force)
Thruster 3-3-3-3-3-3-3 reps
Seconde Partie (Resistance)
On va chercher son 1-rep-max deadlift
Puis avec une barre chargé à 50% de ce max:
15 cleans for time
12 cleans for time
9 cleans for time
On se repose tant qu'on veux entre les sets
Finisher (Cardio)
EMOM 10 Minutes
10 Burpees!!!!!!!
Thruster 3-3-3-3-3-3-3 reps
Seconde Partie (Resistance)
On va chercher son 1-rep-max deadlift
Puis avec une barre chargé à 50% de ce max:
15 cleans for time
12 cleans for time
9 cleans for time
On se repose tant qu'on veux entre les sets
Finisher (Cardio)
EMOM 10 Minutes
10 Burpees!!!!!!!
jeudi 7 janvier 2016
Workout du 07/07/2016
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!
Divers exercices d'enchaînement poing, pied.
Technique, efficacité, et force de frappe
Super séance!
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
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