Workout du 24/02/2016

1) Push Press (7-5-5-3-3-3-2): 1 Sets Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 Minute EMOTM:

Odd – 8-15 Toes-To-Bar/Knees-To-Armpits/Knees-Up
Even – 30 Seconds Double Kettlebell Overhead Hold (Or Dumbells)

3) 12 Minute AMRAP:
12 Wall Balls 20/14
12 Box Jump Overs 24/20
12 Dumbbell Shoulder-To-Overhead 50/35

Workout du 23/02/2016

Squat party 

5-3-1 Overhead Squat
5-3-1 Front Squat
5-3-1 Back Squat

WoD
5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups

Finisher

100 Burpees

Workout du 17/02/2016

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

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

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

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

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