Workout du 24/05/2016

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

Workout du 23/05/2016

"Filthy 50"

50 reps for time of:

Box Jumps, 24,20
Jumping Pull ups
KBS, 16/12 kg
Walking Lunge Steps
Knee to Elbow
Push Press, 20/10 kg
Back Ext.
Wall Balls, 9/6 kg
Burpees
Double Unders

Fin de séance
Bring Sally Up Push Ups (Mode dégradé!)

            ANNIE THORISDOTTIR ET RICH FRONING

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

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