Workout du 11/04/2016

1) Front Squat: 5 Reps Every 2:00 X 6 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Barbell Back Rack Lunges: 5/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

3) AQAP:
30 Box Jump Overs 24/20
50 Russian Kettlebell Swings 53/35
100 Air Squats
50 Russian Kettlebell Swings 53/35
30 Box Jump Overs 24/20
Extra Work:
4) Hip Extension: 4 Sets Of 10
Rest 90-120 seconds between sets. Add load if able.

5) Single Leg Kettlebell Deadlift: 3 Sets Of 12/Side
Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.

Rétablissement à 90%

Training

1 - Skill
Handstand (Free/Wall/Kipping HSPU)

2 - WoD Deck of Card : 

Pique : Chin Up
Carreau : Thruster
Trefle : DB/KB Snatch
Coeur : KB Swing

Jokers : 50 Burpees ou 50 Box Jump Over

3 - Finisher

Accessories : 
Light curl Biceps
Superset
Heavy Dumbell Rowing

Convalescence :-/

Après blessure au coccyx survenue le 18/03/2016 (en luge!)
=> repos indéterminé (Exercices limités)

Rétablissement à 50%....

Workout du 17/03/2016

Chelsea remix
EMOM 30

5 Pull Ups
10 Push Ups
15 Squats
Active Rest : Plank for the remaing minute time

Finisher
Dumbell Snatch : 1RM each arm

Workout du 16/03/2016

WOD:

1) Bench Press (7-7-5-5-5-3-3): 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 – 8-10 Seated Dumbbell Military Press
Even – 5/Side Plank Rows
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. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep.

3) 12 Minute AMRAP:
21 Kettlebell Swings 53/35
15 Burpees
9 Pull-Up

Fin de séance 

Abs

Workout du 14/03/2016

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

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.