Force
EMOM 10 mins Squat Clean
3x 70Kg
WoD
5 rounds / 4 minutes chacun (90 seconds rest entre les rounds) de :
5 pull ups
10 Shoulder to Overhead 40Kg
15 KB Swing 24 Kg
Finisher
50 Burpees
lundi 18 janvier 2016
vendredi 15 janvier 2016
Workout du 15/01/2016
Séance avec Alex
21-18-15-12-9-6-3 rép
Front Squat 60Kg
Dumbell Bench Press 2x30kg
Curl Biceps bar
Burpee
Pull Ups
21-18-15-12-9-6-3 rép
Front Squat 60Kg
Dumbell Bench Press 2x30kg
Curl Biceps bar
Burpee
Pull Ups
mercredi 13 janvier 2016
Workout du 13/01/2016
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
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
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
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