Force
1) Push Press: 5 Reps Every 2:00 X 5 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) 10 Minute EMOTM:
Odd – 5-10 Strict Pull-Up/Ring Rows
Even – 10 Standing Dumbbell Overhead Tricep Curls
This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps
WoD
3) 12 Minute AMRAP:
12 Knees-To-Armpits
9 Push-Ups
6 Power Snatch 95/65
Extra Work:
4) Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.
5) Row: 10 X 500m
Rest 2 minutes between intervals. Perform at your 2K Pace.
Si manque de temps => 100 Burpees
jeudi 14 avril 2016
mercredi 13 avril 2016
Workout du 13/04/2016
On se remotive avec :
WoD
For time :
100 Bench Press au poids de corps
Chaque fois qu'on repose la barre :
5 Strict Chest to bar
10 Medecine ball Clean (12Kg
15 calories Air Bike (Ou rameur)
Finisher
10 Rounds FT
10 toes to bar
10 Burpees
WoD
For time :
100 Bench Press au poids de corps
Chaque fois qu'on repose la barre :
5 Strict Chest to bar
10 Medecine ball Clean (12Kg
15 calories Air Bike (Ou rameur)
Finisher
10 Rounds FT
10 toes to bar
10 Burpees
lundi 11 avril 2016
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.
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.
vendredi 8 avril 2016
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
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
mardi 29 mars 2016
Convalescence :-/
Après blessure au coccyx survenue le 18/03/2016 (en luge!)
=> repos indéterminé (Exercices limités)
Rétablissement à 50%....
=> repos indéterminé (Exercices limités)
Rétablissement à 50%....
jeudi 17 mars 2016
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
EMOM 30
5 Pull Ups
10 Push Ups
15 Squats
Active Rest : Plank for the remaing minute time
Finisher
Dumbell Snatch : 1RM each arm
mercredi 16 mars 2016
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
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
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