Force
1) Front Squat: 5 x 10 réps
2) Super Set
Press/Legs extension (pour changer)
3 séries de 10
WoD
15-12-9 – AQAP:
Power Cleans 115/75
Burpee Lateral Bar Hop
400m Run
Fin de séance
5 rounds NOT for time
10 Back Extension (+10 Kg or more)
10 Hollow Rocks
mardi 24 mai 2016
lundi 23 mai 2016
Workout du 23/05/2016
jeudi 19 mai 2016
Workout du 19/05/2016
For time :
run 1 Km
75 Wall Ball
50 Push Up
25 Chest to bar
50 Box Jump Over
75 Push Press (30/20)
run 1km
run 1 Km
75 Wall Ball
50 Push Up
25 Chest to bar
50 Box Jump Over
75 Push Press (30/20)
run 1km
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
Pique : Goblet Squat
Trefle : Sit Up
Carreau : Push up
Coeur : Pull up
Jokers : 50 Burpees
Fin de séance rolling and stretching
mardi 17 mai 2016
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
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
lundi 16 mai 2016
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
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
vendredi 13 mai 2016
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
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
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