Chauffe
100 burpees
Force
Deadlift :
10-8-6-4-2: 1 Set Every 3:00
5 Rounds AQAP
400m Run
15 Thrusters 95/65
15 Toes-To-Bar
lundi 14 mars 2016
vendredi 11 mars 2016
Workout du 11/03/2016
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
jeudi 10 mars 2016
Workout du 10/03/2016
Force
FrontSquat
EMOM 10
5 réps 80Kg
WoD (Officiel)
For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
(Pour ceux qui savent pas faire de DU, un DU = 3 single)
Finisher
=> 100 Burpees
FrontSquat
EMOM 10
5 réps 80Kg
WoD (Officiel)
For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
(Pour ceux qui savent pas faire de DU, un DU = 3 single)
Finisher
=> 100 Burpees
mardi 8 mars 2016
Workout du 08/03/2016
Force
EMOM 10
3 Squat Clean 80 Kg
WoD DT
5 tours for time:
Deadlift 70Kg, 12 reps
Hang power clean 70Kg, 9 reps
Push jerk 70Kg, 6 reps
Fin de séance
100 Burpees
lundi 7 mars 2016
Workout du 07/03/2016
Suite blessure tibia de ce weekend
Test de divers exos pour voir ce que je peux faire.
Puis => 10Km rameur
Test de divers exos pour voir ce que je peux faire.
Puis => 10Km rameur
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
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