Force
Recherche du 1RM Front Squat
(En vue d'une reprise d'un programme force sur ce mouvement)
WoD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Finisher
100 Burpees ^^
jeudi 21 janvier 2016
mercredi 20 janvier 2016
Workout du 20/01/2016
- Séance baston avec Seb Coup de Genou/Pied/poing)
- Puis Gym diverses (Tripod etc..)
- EMOM 10 Min => 10 Burpees
Finisher
Gym WoD
100 Hollow Rocks For quality
mardi 19 janvier 2016
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
lundi 18 janvier 2016
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
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
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
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