Workout du 22/08/2016

Une sorte de Chelsea hardcore.... petite forme, je suis arrivé au tour avec 10 tractions :

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats

Workout du 19/08/2016

Force
EMOM 10 min Front Squat 90 Kg

WoD Deck of card for time

release push up
Sit Up
Squat
Kb Swing 20 Kg
Joker : 50 Burpees en 4 minutes (EMOM 13-13-12-12)

Workout du 18/08/2016

Force : Push Press

5x3 réps max load (85Kg)

WoD
21-18-15-12-9-6-3
Bear Complex 30/20 Kg
Cal Run or Row
Objectif : Essayer de pas poser la bar pendant les sets

Back in black

Retour sur le blog après un petit moment d'absence, non sans training, juste pas le temps de publier mes séances et puis ya eu les congès, blablabla..

Bref today c'est for time en duo avec un pote :
25 bar Muscle Up (1.2.3.4.5.4.3.2.1)

Puis ce petit wod officiel CF HQ :

21-18-15-12-9-6-3 reps for time of:
35-lb. dumbbell burpee / hang squat clean / thrusters (Ca fait 1 :p)
Pull-ups

Fin de séance
Ankle Mobility and Stretching

Workout du 11/07/2016

Force

Front squat 3-3-3-3-3 reps

WoD

7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

WoD2
5 Rounds for time
5 L Pull Ups
10 Hollow Rocks
15 KB Swing

Workout du 08/07/2016

Workout

Toutes les 30 secondes pendant 21 Minute
1 Squat C&J à 80 Kg (80%)


Fin de séance Abs
5 RFT

5 Toes to bar
10 Hollow Rock
15 Situps

Workout du 07/07/2016

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