1. Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets
2. Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14
3. Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round
jeudi 7 juillet 2016
mercredi 6 juillet 2016
Workout du 06/07/2016
Force
Push Press
3-3-3-3-3 Rép
For Load
WoD
5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes
mardi 5 juillet 2016
lundi 4 juillet 2016
Workout du 04/07/2016
Reprise après une semaine d’arrêt (Vacances)
Un petit Murph (Non lesté) en mode PR (37:40)
Run 1.6Km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km
Un petit Murph (Non lesté) en mode PR (37:40)
Run 1.6Km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km
mercredi 22 juin 2016
Workout du 22/06/2016
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
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
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
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