Suite blessure tibia de ce weekend
Test de divers exos pour voir ce que je peux faire.
Puis => 10Km rameur
lundi 7 mars 2016
vendredi 4 mars 2016
Workout du 04/03/2016
Workout 16.2
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Fin de séance
100 burpees
jeudi 3 mars 2016
Workout du 03/03/2016
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
5 rounds avec 3:00 de repos entre les rounds
20 tractions
30 pompes
40 Sit Ups
50 squats
Fin de séance
100 Burpees
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
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