Workout du 19/01/2016

WoD 

Jeu de carte en groupe

PIQUE       => Wall Ball

TREFLE     =>Hollow Rocks (Ou sit up)

CARREAU  => Push Up ou clap Push Up

COEUR     => Goblet Squat (Avec une KB)

JOKERS : 50 burpees

Fin de séance

Gym wod

5 rounds

5 secondes L Sit

10 dips

15 Pull Ups

Workout du 18/01/2016

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

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

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

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

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!!!!!!!

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!