1) 21 Minute EMOTM:
1 – 6-8 Dumbbell Bench Press
2 – 30 Second Barbell Overhead Hold @ 100% Of Strict Press
3 – 5-10 Strict Pull-Ups
Pick loading you can maintain output for all 7rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement.
2) 12 Minute AMRAP:
200m Run
15 Wall Balls 20/14
10 Burpees
Extra Work:
3) Hip Extension: 4 Sets Of 15 Reps
Rest 90-120 seconds between sets. Add load if able.
4) Hollow Position: Accumulate 3 Minutes
mercredi 24 août 2016
Workout du 25/08/2016
WOD:
1) Back Squat:
@ 0:00 10 Reps
@ 3:00 10 Reps
@ 6:00 10 Reps
@ 9:00 5 Reps
@ 11:00 5 Reps
@ 13:00 5 Reps
@ 15:00 5 Reps
Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.
2) 10 Minute Up Ladder:
3 Squat Cleans 95/65
40 Double-Unders
Jump Rope reps are fixed, each round the Cleans go up by 3 reps.
Extra Work:
3) Single Leg Kettlebell Deadlift: 4 Sets Of 10/Side
Rest 90-120 secs
4) Face Pulls: 100 Not For Time
Focus on positioning and activation. Break into as many sets as needed.econds between sets. Form/positioning over loading.
1) Back Squat:
@ 0:00 10 Reps
@ 3:00 10 Reps
@ 6:00 10 Reps
@ 9:00 5 Reps
@ 11:00 5 Reps
@ 13:00 5 Reps
@ 15:00 5 Reps
Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.
2) 10 Minute Up Ladder:
3 Squat Cleans 95/65
40 Double-Unders
Jump Rope reps are fixed, each round the Cleans go up by 3 reps.
Extra Work:
3) Single Leg Kettlebell Deadlift: 4 Sets Of 10/Side
Rest 90-120 secs
4) Face Pulls: 100 Not For Time
Focus on positioning and activation. Break into as many sets as needed.econds between sets. Form/positioning over loading.
Workout du 24/08/2016
Warmup
EMOM 10
10 Burpees
Bench WoD Grace
30 C&J For time (60Kg)
8x500m Row
1 min rest between Set
EMOM 10
10 Burpees
Bench WoD Grace
30 C&J For time (60Kg)
8x500m Row
1 min rest between Set
lundi 22 août 2016
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
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
vendredi 19 août 2016
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)
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)
jeudi 18 août 2016
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
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
mercredi 17 août 2016
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
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
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