Echauffement 100 Burpees (comme hier)
WoD
EMOM 40 Minutes
Min1 : Sprint 200m (On laissera le tapis tourner)
Min2 : 10 chest to bar Pull Up
Min3 : 10 dumbells Walking Lunges
Min4 : 3 Clean And Jerk (60Kg)
jeudi 25 février 2016
mercredi 24 février 2016
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
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
mardi 23 février 2016
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
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
mercredi 17 février 2016
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
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
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
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