Workout du 02/02/2016

Team Workout

(Avec les moyens du bord)

EMOM 10x nb de participants


Choisir x exo dans la liste (Ou x = Nombre de participants):
 - 10 Push Up (Clap/Release/regular)
 - 15 Box Jump
 - 10 Pull Ups
 - 10 Burpees
 - 10 Thrusters
 - 15 Kb Swing
 - 10 Toes to bar
 - 10 Cal Row
 - 15 Wall Ball
 - 10 OverHead Squat (With plate)
 - 10 Dumbell Snatch (5 + 5)
 - 10 Thrusters (With Plate)
 - 30 Seconds Plank
 - 20 FreeSquat
 - 10 OverHead Walking Lounge
 - 10 Goblet Squat (KB)
 - 15 Hollow Rock
 - 10 Kb Snatch

On peut inclure une minute de repos en fonction de la difficulté des exos choisis.

Fin de séance

=> 100 burpees

Workout du 01/02/2016

WOD
1) Back Squat: Every 2:30
8 @ 60-70% 90Kg
8 @ 65-75% 95Kg
6 @ 75-85% 110Kg
6 @ 80-90% 115Kg
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 @ 65-75% 80Kg
5 @ 70-80% 85Kg
5 @ 75-85% 90Kg
5 @ 80-90% 92.5Kg
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 there is always the upper end of the range.


3) 3 Rounds AQAP:
50 Alternating Lunges
21 Hang Power Cleans 95/65
12 Burpee Lateral Bar Hops

Fin de séance
EMOM 10 mins
10 Burpees

Workout du 29/01/2016

Skill

Double Under
=> tenter un max rep

WoD

5 rounds for reps of:
1 minute of 185-lb. deadlifts (=>80Kg)
1 minute of push-ups
1 minute of strict knees-to-elbows

Finisher

=> 100 Burpees


Semaine prochaine reprise de la force.

Workout du 28/01/2016 (Reprise après grippe)

On décalamine!

40 Minute EMOTM:

Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

Movement 1 – Monstructural Conditoining – 10Cal Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, 10 Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work  15 Thrusters (20Kg), Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, 5 Snatches 50Kg, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.


Finisher => 100 Burpees

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