Workout du 08/09/2016

Push Press

10 Minutes pour trouver son max

Puis EMOM 10 Minutes à 80%
2 réps

WoD

KB Fever

1 fois le + vite possible. poids KB= (24kgs H, 12 kgs F) :

5 box jumps
5 pompes
5 kettlebell swing
10 box jumps
10 pompes
10 kettlebell swing
15 box jumps
15 pompes
15 kettlebell swing
20 box jumps
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 ketlebell swing
5 box jump
5 pompes
5 kettlebell swing

Workout du 05/09/2016

WoD

3 rounds for time

Run 800m
Bodyweight Fran : 21/15/9 Pull ups/Burpees

Finisher

50 PushUp
50 Sit Up
50 Box Jump

Workout du 01/09/2016

Force

Front Squat
10 Minutes pour trouver son 1RM

Puis

EMOM 8
2 Réps x 90%

WoD

Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees

Fin de séance

Abs
5 rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups

Workout du 30/08/2016

Échauffement

100 Burpees

WoD

Barbara

5 rounds avec 3:00 de repos entre les rounds
20 tractions
30 pompes
40 Sit Ups
50 squats

Workout du 29/08/2016

10 rounds
200m run + 5 clusters 60kg/42kg
6 rounds
300m run + 10 hang clean
2 rounds
400m run
15 backsquat

Workout du 26/08/2016

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

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.