Workout du 09/02/2016

Force

Rest Pause Front squat
3-3-3-3-3 Réps

On reste 5 secondes en bas

WoD

For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.

Finisher

100 Burpees (ça va nous chauffer pour la séance de mercredi)

Workout du 08/02/2016

Force

Thruster
3-3-3-3-3 réps

WoD (Crossfit HQ)

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Post number of reps completed each round to comments.
(Dan Bailey, 152, 146, 139)

Fin de séance

100 Burpees

Workout du 05/02/2015

Force

Deadlift 3-3-3-3-3 reps

Max Load

Workout

10-round Tabata squat
Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed, and time for each of the handstand attempts.

Skill

Double Under Practice

Fin de séance
100 Burpees

J'aime beaucoup, à tester prochainement

Workout du 04/02/2016

WoD
20 rounds for time

5 bench press
5 Hang Power Clean

Poids : bodyweight (mais je vais scaler à 60Kg)
=> A tester en max time EMOM

Abs
5 tours
5 Toes to bar
10 Hollow Rock
15 Sit Up

Finisher
100 Burpees

Workout du 03/02/2016

WOD

1) Hang Snatch: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.

2) Hang Clean + Jerk: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. Jerk can be Split or Push, whichever your prefer.

3) 10 Minute Up Ladder:
3 Pull-Ups
3 Power Snatch 65/45
30 Double-Unders
Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up.

Extra Work:
4) Ring Dips: 10 Minutes Practice
Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc.

5) Front Plank: Accumulate 3 Minutes
Keep track of total time and attempts to complete.

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