Back Squat
3-3-3-3-3 reps
Degressif :
21/18/15/12/9/6/3
Overhead Squat
DB Bench Press
Pull Ups
Burpees
Fin de séance
Abs WoD
5 tours
5 T2B
10 Hollow Rocks
15 Sit Ups
mercredi 22 juin 2016
mardi 21 juin 2016
Workout du 21/06/2016
1. Conditioning
5 RFT:
21 Wall Balls
15 Calorie Row
9 TTB
2.
50-40-30-20-10 Calorie Row, 1 minute rest between sets
3. Midline
A. 3x20 weighted Abmat Sit ups - feet anchored
B. 3x30 Good Mornings, 45#
Source :
http://www.builtbybergeron.com/comptrain-programming
5 RFT:
21 Wall Balls
15 Calorie Row
9 TTB
2.
50-40-30-20-10 Calorie Row, 1 minute rest between sets
3. Midline
A. 3x20 weighted Abmat Sit ups - feet anchored
B. 3x30 Good Mornings, 45#
Source :
http://www.builtbybergeron.com/comptrain-programming
lundi 20 juin 2016
Workout du 20/06/2016
1. Clean and Jerk
EMOMx5: 2 Power Cleans + 1 Split Jerk
2. Conditioning
6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145
3. "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats
EMOMx5: 2 Power Cleans + 1 Split Jerk
2. Conditioning
6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145
3. "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats
vendredi 17 juin 2016
Workout du 17/06/2016
Warmup
100 Burpees
Force
Bench Press (Max Load)
Dumbell Bench Press (2x Max Rép)
WoD
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball
Fin de séance
Mobility
100 Burpees
Force
Bench Press (Max Load)
Dumbell Bench Press (2x Max Rép)
WoD
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball
Fin de séance
Mobility
jeudi 16 juin 2016
Workout du 16/06/2016
Warm Up
100 Burpees
Conditioning
“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters, 95/65
800 Meter Run
21 Thrusters, 95/65
400 Meter Run
50 Pull-Ups
Fin de séance Abs
5 rounds
5 Toes to bar
10 Hollow Rock
15 Sit Up
100 Burpees
Conditioning
“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters, 95/65
800 Meter Run
21 Thrusters, 95/65
400 Meter Run
50 Pull-Ups
Fin de séance Abs
5 rounds
5 Toes to bar
10 Hollow Rock
15 Sit Up
mardi 14 juin 2016
Workout du 14/06/2016
Jeu de cartes (6 Participants)
Pique : KB Snatch 24 Kg
Trèfle : Sit Ups
Carreau : Push Ups
Coeur : Pull Ups
Jokers : 100 Burpees
Pique : KB Snatch 24 Kg
Trèfle : Sit Ups
Carreau : Push Ups
Coeur : Pull Ups
Jokers : 100 Burpees
lundi 13 juin 2016
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