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.

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

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)