10 Km de rameur /jour
Sur 5 jours
lundi 25 avril 2016
mercredi 20 avril 2016
Workout du 22/04/2016
Happy Girls Day
For time all those wods
Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups
Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups
Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups
Karen
150 Wallballs (20lbs)
For time all those wods
Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups
Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups
Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups
Karen
150 Wallballs (20lbs)
Workout du 20/04/2016
Echauffement
EMOM for 10 Minutes
10 Burpees
WoD1
Grace
For Time
30 Clean and Jerk (60Kg)
WoD2 (Officiel)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
Fin de séance
Double Under practice
EMOM for 10 Minutes
10 Burpees
WoD1
Grace
For Time
30 Clean and Jerk (60Kg)
WoD2 (Officiel)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
Fin de séance
Double Under practice
mardi 19 avril 2016
Workout du 19/04/2016
40 Minute EMOTM:
Movement 1 – 10 Burpees
Movement 2 – 10 Toes to bar
Movement 3 – 10 Box Jump over (Very High)
Movement 4 – Deadlift 3 réps (As heayy as possible)
Extra Work:
3 Rounds:
30 Seconds Bird Dog Left + Right
30 Seconds Front Plank, Left Plank, Right Plank
30 Seconds Rest
Double Under Practice
Movement 1 – 10 Burpees
Movement 2 – 10 Toes to bar
Movement 3 – 10 Box Jump over (Very High)
Movement 4 – Deadlift 3 réps (As heayy as possible)
Extra Work:
3 Rounds:
30 Seconds Bird Dog Left + Right
30 Seconds Front Plank, Left Plank, Right Plank
30 Seconds Rest
Double Under Practice
lundi 18 avril 2016
Workout du 18/04/2016
Force
1) Front Squat: 3 Reps Every 1:30 X 8 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
=> 80/82,5/85/87,5/90/92,5/95/100
2) Barbell Back Rack Lunges: 4/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.
WOD:
5 Rounds AQAP:
400m Run
15 Pull-Ups
12 Power Cleans 60Kg
9 Front Squats 60Kg
6 Shoulder-To-Overhead 60Kg
(départ barre au sol)
Finisher
100 Burpees
1) Front Squat: 3 Reps Every 1:30 X 8 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
=> 80/82,5/85/87,5/90/92,5/95/100
2) Barbell Back Rack Lunges: 4/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.
WOD:
5 Rounds AQAP:
400m Run
15 Pull-Ups
12 Power Cleans 60Kg
9 Front Squats 60Kg
6 Shoulder-To-Overhead 60Kg
(départ barre au sol)
Finisher
100 Burpees
Rogue SR1
jeudi 14 avril 2016
Workout du 14/04/2016
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
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
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
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