Barbara
5 rounds avec 3:00 de repos entre les rounds
20 tractions
30 pompes
40 Sit Ups
50 squats
Fin de séance
100 Burpees
jeudi 3 mars 2016
mercredi 2 mars 2016
Workout du 02/03/2016
- Force
Split jerk 1-1-1-1-1-1-1 reps7
- 7Minute Up Ladder
3 Kettlebell Swings 53/35
3 Wall Balls 20/14
Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.
- Accessory Work
Hip Extension: 4 Sets Of 10
Rest 90-120 seconds between sets. Add load if able.
Good Morning: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible.
Ring Dips: 10 Minutes Practice
mardi 1 mars 2016
Workout du 01/03/2016
WOD
“Hawks” – AQAP:
1000m Row
50 Deadlifts 225/155
50 Thrusters 95/65
50 Box Jumps 30/24
50 Burpees
50/Side Overhead Walking Lunges 45/25
100 Double-Unders
Extra Work
Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.
Handstands: 10 Minutes Practice
Work on any facet of a Handstand Hold/Walk/Push-up.
“Hawks” – AQAP:
1000m Row
50 Deadlifts 225/155
50 Thrusters 95/65
50 Box Jumps 30/24
50 Burpees
50/Side Overhead Walking Lunges 45/25
100 Double-Unders
Extra Work
Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.
Handstands: 10 Minutes Practice
Work on any facet of a Handstand Hold/Walk/Push-up.
Impressionnant!!!!
lundi 29 février 2016
Workout du 29/02/2016
Chelsea hard edition
EMOM 30 min
5 Pull Ups
5 Burpees
15 Squats
La petite modification qui tue
Fin de séance
Tabata Sit Up
EMOM 30 min
5 Pull Ups
5 Burpees
15 Squats
La petite modification qui tue
Fin de séance
Tabata Sit Up
vendredi 26 février 2016
Workout du 26/02/2016
Séance freestyle
Idées en fonction du monde, des participants
Idées en fonction du monde, des participants
- Chauffe avec 100 Burpees.
- Test du 16.1 dans les conditions pourris d'un globogym
- Gym Skills (Gainage/handstand walk etc..)
- Chelsea sur 50 Minutes
- Finish avec 100 Burpees
- Heavy Deadlift
- 10Km Rameur
- Rameur 30 Minutes : 30secON/30secOFF min distance 140m
Crossfit Games 2016
jeudi 25 février 2016
Workout du 25/02/2016
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)
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)
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
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