Skill
Bar Muscle Up
Training Muscu
21-18-15-12-9-6-3 réps de :
Dumbell Bench Press
Pull Ups
Dips
Barball Curl Bicep
Abs à la poulie
Ajuster le poids en fonction du niveau (60% du max)
Finisher
100 Burpees
mercredi 17 février 2016
mardi 16 février 2016
Workout du 16/02/2016
Force
Back Squat
10-10-10-10-10 Réps
For load
WoD
21-15-9
Walking Lounge (2x 20 Kg)
Box jump over the box
Dumbell Snatch (30 Kg)
Core Routine
For Quality
100 Hollow Rocks
100 Hollow Arch
10 x 10/10 réps
Finisher
100 Burpees
Back Squat
10-10-10-10-10 Réps
For load
WoD
21-15-9
Walking Lounge (2x 20 Kg)
Box jump over the box
Dumbell Snatch (30 Kg)
Core Routine
For Quality
100 Hollow Rocks
100 Hollow Arch
10 x 10/10 réps
Finisher
100 Burpees
vendredi 12 février 2016
Workout du 12/02/2016
1)Force
1) Push Press (7-5-5-3-3-2-1): 1 Set Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) 10 Minutes EMOTM:
Odd – 30 Second Front Rack Hold
Even – 30 Seconds Double Kettlebell Overhead Hold
This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.
3a) 5 Minute AMRAP:
10 Kettlebell Swings 70/53
10 Toes-To-Bar
Directly Into…No break between this two, this is one continuous 10 minute piece.
3b) 5 Minute AMRAP:
10 Box Jump Overs 24/20
10 Shoulder-To-Overhead 115/75
Extra Work:
4) Double Bent Over Dumbbell Row: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.
5) 100 Burpees
1) Push Press (7-5-5-3-3-2-1): 1 Set Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) 10 Minutes EMOTM:
Odd – 30 Second Front Rack Hold
Even – 30 Seconds Double Kettlebell Overhead Hold
This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.
3a) 5 Minute AMRAP:
10 Kettlebell Swings 70/53
10 Toes-To-Bar
Directly Into…No break between this two, this is one continuous 10 minute piece.
3b) 5 Minute AMRAP:
10 Box Jump Overs 24/20
10 Shoulder-To-Overhead 115/75
Extra Work:
4) Double Bent Over Dumbbell Row: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.
5) 100 Burpees
jeudi 11 février 2016
Workout du 11/02/2016
EMOM 40 mins
Min1 Cardio : 12 Cal Rameur
Min2 Dumbell cycling : 10 Dumbell shoulder Press 2x 20 Kg
Min3 Gym : 10 L-Pull Ups
Min4 Force : 2 Soulevé de terre à 140Kg
Finisher
100 Burpees
Min1 Cardio : 12 Cal Rameur
Min2 Dumbell cycling : 10 Dumbell shoulder Press 2x 20 Kg
Min3 Gym : 10 L-Pull Ups
Min4 Force : 2 Soulevé de terre à 140Kg
Finisher
100 Burpees
mercredi 10 février 2016
Workout du 10/02/2016
On a vu que les thrusters à 60 Kg ça passait pas trop mal, mais on a pris du retard sur les burpees.... Younes a pas encore vu ce que c'etait la mort clinique
Du coup on va se refaire un WoD que j'avais fait en 2014 (je m'en souviens encore)
Adapté en 2V2
For Time (Team de 2)
500m rameur/100 Burpees/10 Thrusters 60Kg
1000m rameur/200 Burpees/20 Thrusters 60Kg
1500m rameur/300 Burpees/30 Thrusters 60Kg
Pendant que l'un rame la distance l'autre enchaîne.
Quand il a fini les thrusters il passe à l'étape d'après
Objectif = le finir
Après ça => -1kg de gras garantie
Du coup on va se refaire un WoD que j'avais fait en 2014 (je m'en souviens encore)
Adapté en 2V2
For Time (Team de 2)
500m rameur/100 Burpees/10 Thrusters 60Kg
1000m rameur/200 Burpees/20 Thrusters 60Kg
1500m rameur/300 Burpees/30 Thrusters 60Kg
Pendant que l'un rame la distance l'autre enchaîne.
Quand il a fini les thrusters il passe à l'étape d'après
Objectif = le finir
Après ça => -1kg de gras garantie
mardi 9 février 2016
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)
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)
lundi 8 février 2016
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
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
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