Workout du 21/01/2016

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 ^^

Workout du 20/01/2016

1. Séance baston avec Seb Coup de Genou/Pied/poing)
2. Puis Gym diverses (Tripod etc..)
3. EMOM 10 Min => 10 Burpees

Finisher 
Gym WoD

100 Hollow Rocks For quality

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