Workout du 03/05/2016

Front Squat

5x7 réps

Dumbell Walking Lounge

5 x 20m (2x20Kg)

WoD

4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Score is row calories

Rest 3 minutes between rounds.


Isolation

Superset
Isolation Ischio
3x 15 Relever de jambe au Swiss ball
Abs
3 x 8 Strict Toes to bar

Workout du 02/05/2016

WoD
For time

- 400m course
- 21 thrusters / 21 burpees
- 400 course
- 18 thrusters / 18 burpees
- 400 course
- 15 thrusters / 15 burpees
- 400 course
- 12 thrusters / 12 burpees
- 400 course
- 9 thrusters / 9 burpees
- 400 course
- 6 thrusters / 6 burpees
- 400 course
- 3 thrusters / 3 burpees


Fin de séance

3 rounds
10 Toes to bar
20 KB Swing
30 Hollow rocks
40 DUs

Semaine de DELOAD

10 Km de rameur /jour

Sur 5 jours

Workout du 22/04/2016

Happy Girls Day

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

Diane
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

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

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

Rogue SR1