From http://www.builtbybergeron.com/
1. Conditioning
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU
Rest 5 mins
AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB
Rest 5 mins
AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU
2. Skill Conditioning
HSPU
puis
Wall Climb 3 x 10 réps
mercredi 5 octobre 2016
jeudi 29 septembre 2016
Workout du 29/09/2016
Jeux de cartes
Pique : KB swing + Squat (KB)
Trefle : Sit Ups
Coeur : Release Push Up
Carreau : Pull Ups
Joker : 50 Burpees
Pique : KB swing + Squat (KB)
Trefle : Sit Ups
Coeur : Release Push Up
Carreau : Pull Ups
Joker : 50 Burpees
mercredi 28 septembre 2016
Workout du 28/09/2016
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
mardi 20 septembre 2016
Workout du 20/09/2016
Force
Thruster
5-5-5-5-5 reps
WoD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Thruster
5-5-5-5-5 reps
WoD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
jeudi 15 septembre 2016
Workout du 15/09/2016
Force
EMOM 10 Bench Press
2 réps à 85%
WoD
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
EMOM 10 Bench Press
2 réps à 85%
WoD
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
jeudi 8 septembre 2016
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
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
lundi 5 septembre 2016
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
3 rounds for time
Run 800m
Bodyweight Fran : 21/15/9 Pull ups/Burpees
Finisher
50 PushUp
50 Sit Up
50 Box Jump
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