Workout du 18/05/2016

Jeux de carte

Pique : Goblet Squat
Trefle : Sit Up
Carreau : Push up
Coeur : Pull up

Jokers : 50 Burpees

Fin de séance rolling and stretching

Workout du 17/05/2016

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
135 pound Thruster, 7 reps (60Kg)
7 Knees to elbows
245 pound Deadlift, 7 reps (110Kg)
7 Burpees
7 Kettlebell swings, 2 pood (32 Kg)
7 Pull-ups

Workout du 16/05/2016

10 Km Rameur (39:24)

Puis
Abs
5 Tours
5 Toes to bar
10 Holow Rocks
15 Sit Ups

Fin de séance
Dumbells Bench Press
5 Series 20/15/12/10/8

Workout du 13/05/2016

1) Front Squat: 5 Reps Every 2:00 X 5 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading.

2) Barbell Back Rack Split Squats: 7/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other.
Puis :

3) AQAP:
800m Run
15 Power Cleans 135/95
30 Pull-Ups
15 Power Cleans 135/95
800m Run

Workout du 12/05/2016

10 Rounds For Time

4 Bar Muscle Up
7 Strict HSPU
12 KB Snatch (24 Kg)

Workout du 11/05/2016

Warmup

EMOM 5 mins
5 pull ups
10 Push Ups
15 Squat

Force

DeadLift
For Load
5-5-3-3-1-1-1-1

WoD
AMRAP 10 Minutes
50 double-unders
60Kg back squats, 10 reps

Finisher
5 rounds not for time
10 back extension (with 10Kg plate or more)
20 Hollow Rocks

Alexey Lovchev 264Kg C&J WR

Workout du 10/05/2016

Warm up
EMOM10
10 Burpees

Force

Thruster 5-5-3-3-3-1-1-1-1 reps

WoD

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups