Home Wod. Une collection de 56 articles

Mercredi 23 Dec

12 days of christmas For Time 1 Hollow ROCK 2 DU2 DB Cluster3 HSPU4 PISTOL5 BURPEES6 SIT UP7 PUSH UP8 ROWING9 AIR SQUAT10 DB SNATCH11 SQUAT 2 JUMPING LUNGES12 Devil press →

Wod de Qualif N°4 RITJ

Amrap 7' 3 - 6 - 9 ...Push Press DB / KB / Sac A dosSquat DB / KB / Sac A dos →

Lundi 21 Dec

For Time 100 Ring Row / Row Every Break 6 Hollow Rock →

Vendredi 18 Dec

For Reps 3 rounds de : 100 DU20 DB Snatch15 BurpeesPuis dans le temps restant : Max DB Clean&Jerk →

Jeudi 17 Dec

Amrap 15' 5 Push Up10 Sit Up15 Air Squats →

Mercredi 16 Dec

For Quality 100 Band Pull aprt100 Lat Pull Down100 single arm Row each →

Wod de Qualif N°3 Rumble in the Jungle

For Time 50 OH DB/KB Lunges 50 Gobelet Squat 50 HSPU Strict50 Shoulder Tap Time Cap 10' →

Lundi 14 Dec

For Time 20 - 18 - 16 ... 2Kb Swing 10 - 9 - 8 - 7 ... 1Down Up →

Vendredi 11 Dec

Amrap 8' 21 KB Swing15 Push Up9 Strict Press →

Jeudi 10 Dec

3 Rounds For time 25 DU25 Shoulder Tap25 SU25 V-sit Alt →

Mercredi 8 Dec

For Time 21 - 15 - 9 Thruster DB / KBRow avec elastique / DB / Tirage anneau etc... 2' Rest 9 - 15 - 21 Thruster DB / KBRow →

Wod de Qualif n°2 RITJ en ligne

N'oubliez pas de poster vos commentaires sous la video sur youtube ;) For Time 10 Burpees10 Burpees25 Push-Ups10 Burpees25 Push-Ups50 Lunges10 Burpees25 Push-Ups50 Lunges100 Sit-Ups10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats →

Lundi 7 Dec

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Samedi 5 Dec

3 Rounds 3' Run moderate1' Off marche2' Run fast1' Off Marche1' Run sprint1' Off →

Vendredi 4 Dec

For Time 150 burpees300 Air Squats150 Push Up →

Jeudi 3 Dec

For Time Buy in : 100 banded Row 50 - 40 - 30 - 20 - 10DUSit UpsBuy Out : 100 Band Pull Apart →

MErcredi 2 Dec

Macho Man Amrap 12' 1-Clean 1-Squat w/KB DB1-JerkPuis 2 Clean2 Squat2 Jerk333.... →

Mardi 1 Décembre

Wod de qualification pour les Rumble in the Jungle Online edition ! Pensez à rentrer vos scores avant samedi ! For Time 10 Hang Snatch DB / KB15 Burpees over DB / KB20 Hang Snatch 15 Burpees Over DB30 Hang Snatch 15 Burpees Over DB40 Hang Snatch15 Burpess Over DB50 Hang snatch 15 Burpees →

Lundi 30 Nov

For time 50 HSPU Strict100 Hand Release push up200 Squat Jump A répartir comme vous voulez ! →

Samedi 28 Nov

Run 6 Rounds 2' On Run 2' Off Marche →

Vendredi 27 Nov

StrongFit "My Name Is" EminemShoulder PressMoby "Flower"Push Up ( Bring Sally up )"Lovely Day" Bill WithersShoulder Opener →

Jeudi 26 Nov

Tabata x 4 Tabata Rowing 2' RestTabata Squats2' RestTabata Biceps Curl2' RestTabata Lunges Avantavec DB ou Elastique ou KB →

Mercredi 25 Nov

For Time 100 Snuster = DB Snatch + Thruster30" ON 30" OFF →

Mardi 24 Nov

2 Rounds For Time 3' Handstand Hold 2' Hollow Hold1' L-Sit Hold CHQ Break = 5 Hollow Rock 2 Down UP →

Lundi 23 Nov

For Time 100 DU90 Air Squat80 Push Up70 Air Lunges60 Gobelet Squat w/ Kb - DB50 Burpees40 Gobelet Lunges30 HSPU Strict20 Pistol100 DU →

Vendredi 21 Nov

Amrap 3' X 3 4 HSPU Strict8 Snatch DB / KB12 Lunges →

Jeudi 19 Nov

EMOM 30' 4 TGU30" Hollow Hold12 KB/DB Clean & JerkSuperman Hold 30"8 WindMill20-30" Hand Stand Hold Libre →

Mercredi 18 Nov

3 Rounds For Time 20 Swing américain20 Burpees30 Air Squats5' - 7' Rest →

Mardi 17 Nov

EMOM 16' 20 Band pull apart20 Biceps Curl20 Triceps Extension20 Shoulder PressAvec un élastique ou DB / KB →

Vendredi 13 Nov

For Time 100 BurpeesEvery 90" 6 Thruster KB / DB Warm Up 8 Squat Jump16 Moutain Climber 8 Hindu Push UpMobitily FlowShoulder →

Jeudi 12 Nov

Amrap 30' Flow 30 Banded Hip Thrust30" Plank Hold30 KB / DB Swing Russe30 Biceps Curl Banded30 Step Up30 - 20" HandStand HoldWarm Up 2 rounds 10 Cossack Squats10 Sit ups10 / 10 LungesMobility ShoulderPoignet →

Mercredi 11 Nov

Max Reps Max Reps HSPU Strict30 DUMax Reps - 3 HSPU30 DUMax Reps - 3 HSPU... →

Mardi 10 Nov

Amrap 12' 10 Ring Row / Row12 OH Lunges W/DB /KBWarm Up 5 Hollow Rock 2 Down Up10 Cossack Squat15 Band Pull ApartMobility FlowSquat Clinic →

Lundi 9 Nov

For Time 35 Air Squats25 Sit Up15 Push UpsWarm Up 4 x 8 Tiger Push UpHollow RockLungesMobility Sofa StretchX- Stretch →

Vendredi 6 Nov

For Time 100 Hand DB/KB Cluster / Thruster W/ sac a dosEmom 6 curlWarm Up 4 rounds 10/10 Single Leg RDLShoulder Press 10Squat jump 10 →

Jeudi 5 Nov

5 Rounds 2' Max DU / SU1' Max HSPU / Pike Push Up1' restWarm Up 3 rounds Hand Stand Hold 20"20 SuHollow Rock 8Mobility ShoulderPoignetCou →

Mercredi 4 Nov

Emom 20' Strict PressPendlay RowLateral RaiseRestWarm Up 1 round Shoulder OpenerJumping Jack X 30Hindu Push Up x 15Mobility FlowShoulder →

Mardi 2 Nov

5 x 2' On 2' Off 20 DB/KB SnatchMax burpees dans le temps restantWarm Up 3 x 10 RDL (KB / Elastique)Down UpExt LombMobilité ShoulderCheville →

Vendredi 16 Oct

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Jeudi 15 Oct

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Mercredi 14 Oct

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Mardi 13 Oct

Rentrez vos scores dans les commentaires en bas de la page ;) 150 Squat Jump 2 Lunges Alt. →

Lundi 12 Oct

Death by Push Up →

Mercredi 8 Avril Home Workout

Workout 3rounds A1 Back Squat 10-12 rep @54X1 No Rest A2 20 Squat Jump : 2' REST 2-3' Rest TABATA Lunges sur place alterner 20" Iso Alterner sur chaques rounds 10" 4-5' Rest C : 4 Rounds 10 Pistol 5/5 30 SHoulder Tap en planche 20 RDL Warm Up →

MArdi 7 Avril Home Workout

Workout 3rounds A1 Push Up lesté 6-8 rep @31X1 60"Rest A2 Bideps Curl 10-12 rep @3111 60"Rest 2-3' Rest 3rounds B1 Triceps Ext 10-12 rep @31X1 60"Rest B2 Seated Row 10-12 rep @31X1 60"Rest B3 Elbow Push 6-8 rep @2113 60" →

Home Workout 3 Avril

AMRAP 16' 20 Hollow Rock 20 Hand Release Push Up 20 Handstand Step Up / Hold 30" 20 Front Rack Lunges Warm Up 3 Rounds Front Plank 60" Reverse Plank 30" Shoulder Press x 10 Squat Jump x 10 Mobility Asticot Squat Clinic Shoulder Poignet →

Jeudi 2 Avril Home Wod

W.O.D 8 Rounds Each For Time 20 Sit Up 20 Air squat 1' Rest -- Skill / Rest SuryaNamaskar Warm Up 3X8 Reps Hollow Rock Lateral Lunges Shoulder Tap Lunges Mobility FLow Frog →

Mardi 31 Mars Home WOD

WOD A1 10x Bulgarian Split Squat @31X1 60" REST A2 10x Single Leg Romanian DL @31X1 60" REST 2-3' Rest B1 16x Cossack Squat @31X1 60" REST B2 20x Single leg Hip Thrust @1113 60" Rest 2-3' Rest C 3 Rounds for time : 20 Pistol 30 →

Lundi 30 Mars Home W.O.D

W.O.D A1 10 - Push Up @51X1 60'Rest A2 10 - Front Leaning Over Row @3111 60'Rest Rest 2-3' B1 10 - Glute Ham Bridge Bench Press @51X1 60' Rest B2 10 - Rear Delt Fly @3131 60' Rest Rest 2-3' 2 rounds Max Rep Russian Push Up →

Samedi 28 Mars Home Wod

10 round For Time 15 GTOH avec sac à dos 20 Shoulder Tap 15 Shoulder Press Sac à dos 20 Seated Row ou 30" Iso Warm Up 20 Jumping Jack 10 Squat Jump 20 Lunges PT PVC 10 Squat Snatch PVC Mobility Shoulder Sofa Stretch X-Stretch →

Samedi 21 Mars

For Time 21 - 15 - 9 Pike Push Up Triceps Push Up Une Variante du Benchmark "JT" Warm Up 3 Rounds 10 Lat Lunges 5 Push Up 10 Shoulder Tap Mobility Flow Squat Clinic →

Vendredi 20 Mars Home Wod

W.O.D Musical Shoulder Press Avec Sac à dos / ou autre sur la musique "My name is de Eminem" Rest OVH Squat PVC / Balai etc.. sur la musique "Moby Flower" Rest Shoulder Opener "Roxanne" Warm Up 4 rounds Push Up x 8 Handstand →

Jeudi 19 Mars Home W.O.D

For Quality 100 Biceps Curl 100 Banded row / 5 x 20" Iso Row (voir video) 50 Hindu Push Up (voir vidéo) Skill / Rest day option SuryaNamaskar x 12 (voir video) Pratiquer tranquillement et prendre le temps d'apprendre les mouvements ;) Warm Up 3 rounds 12 reps Down Up Hollow Rock →

Mercredi 18 Mars

For Time 50 Burpees 50 Laterales Lunges 100 Single Arm Row ( 50/50 ) avec Sac à dos / Bouteille etc... Warm Up 3 Rounds Jumping Jack x 10 Mountain Climber x 10 -Shoulder Opener Mobility Sofa Stretch Frog Stretch →

Mardi 17 Mars Home WOD

3 x Tabata 1er Round Elevation Frontale 20" Triceps Extention 10" 2ème Round Hollow Rock 20" Planche 10" 3ème Round Lunges Sur place 20" Lunge Isométrique 10" (Tabata = 8 Rounds de 20" d'effort et 10" De Rest ) Warm Up 2 Round Air →

Lundi 16 Mars Home W.O.D

Amrap 10’ 20 Back squat ( enfant sur le dos ;) / sac à dos / main lester ) 20 sit up 20 push up On commence aujourd'hui avec les W.O.D fait maison ! Le retour aux bases nous fera à tous le plus grand bien ;) Warm Up 2 rounds Tiger push up x →