4 Rounds
- 20/16 cal Bike erg / AB
- 10 devil press Single DB
- 20 Toes to Bar
- 2' rest
4 Rounds
For TIme
Amrap 12'
E4MOM
Amrap 14'
For Time
Warm Up Amrap 5'
12 days of christmas For Time
Amrap 7'
For Time
For Reps
Puis dans le temps restant :
Amrap 15'
For Quality
For Time
Time Cap 10'
For Time
Amrap 8'
3 Rounds For time
For Time
21 - 15 - 9
2' Rest
9 - 15 - 21
N'oubliez pas de poster vos commentaires sous la video sur youtube ;)
For Time
3 Rounds
For Time
For Time
Buy in : 100 banded Row
Buy Out : 100 Band Pull Apart
Macho Man Amrap 12'
Wod de qualification pour les Rumble in the Jungle Online edition ! Pensez à rentrer vos scores avant samedi !
For Time
For time
Run 6 Rounds
StrongFit
Tabata x 4
For Time
2 Rounds For Time
For Time
Amrap 3' X 3
EMOM 30'
3 Rounds For Time
EMOM 16'
E7MOM x 3
21 - 15 - 9
For Time
Warm Up
Mobitily
Amrap 30' Flow
Warm Up 2 rounds
Mobility
Max Reps
Amrap 12'
Warm Up
Mobility
For Time
Warm Up 4 x 8
Mobility
For Time
Warm Up 4 rounds
5 Rounds
Warm Up 3 rounds
Mobility
Emom 20'
Warm Up 1 round
Mobility
5 x 2' On 2' Off
Warm Up 3 x 10
Mobilité
6 rounds for time
Warm Up 5'
Mobilité
I Go You GO Amrap 13'
Amrap 9'
Amrap 16'
Complex For Load 12'
Every 30" x 10
Emom 12'
Death By Front Squat
2 x Amrap 6'
For Load
Amrap 10'
10 Rounds For Time
Amrap
Emom As Long As Possible
RX : 84 / 61 kg
Rentrez vos scores dans les commentaires en bas de la page ;)
Death by Push Up
20 Rounds For Time
3' ON/ 1' OFF X 4 sets
For Time
30 - 20 - 10
Rest : 3'
15 - 10 - 5
For Time
10 - 8 - 6 - 4 - 2
20 - 16 - 12 - 8 - 4
Amrap 12
KB Marathon 4 Rounds For Time
For Time
Buy In 30 Push Up
10 - 9 - 8 ..... 2 - 1
Buy Out 30 Burpees
E2MOM x 7
Amrap 12'
For time
- buy in 100 du
5 rounds For Time
Amrap 12
Damn Diane
3 rounds For Time
For Load
For Time
Friendly Fran
21 - 21 - 21
For Time
For Time
Amrap 14'
For Time
For Load
Emom 6'
For Time
5' Rest
Amrap 20'
6 Rounds For Time
Team for Time & Load
Remaining Time Max Load 1 RM Clean & Jerk
AmRap 14'
3 Rounds For Time
Amrap 15' en Team
For Time
For Time
4 Round for Time
For Time
For Load
Amrap 15'
For Time
For Time
For Load
Amrap 30
For time 21-15-9
For Time
For Load
E2MOM x 4 @65/75%
For Time
For Time
"Barbell Mile"
**6 rounds 45" on / 15" Off*
Amrap 6'
For Time 10 rounds 1' On / 30" Off
4 rounds 2'on / 2' off
Warm Up x 3
Mobility
5 Round For Time
Warm Up
Mobility
For Time 18 - 14 - 10
Warm Up 3 Rounds
Mobility
Amrap 20"
Warm Up 3 rounds
Mobility
For Load
Warm Up 3 x
mobility
AMRAP in 8 minutes
Warm Up 3 rounds
mobility
For Time
Warm Up 3x
Mobility
For Load
For Time
Warm Up Tabata
Mobility
Amrap 20'
Warm Up
Mobility
For Time
Warm Up 4 x 8
Mobility
For Time 2 Rounds
Warm Up 3 rounds
mobility
Complex For Load
For Time
15-12-9 UNBK
Warm Up
mobility
For Time 2 Rounds
Warm Up
mobility
BenchMark Barbara
5 rounds For Time
Warm Up 2 rounds
Mobility
Tabata 10'
Warm Up
Mobility
5 Rounds For Time
Warm Up 3 x 12
Mobility
For Time
Warm Up
Mobility
For Load
For Time
Warm Up 3 Rounds
Mobility
Amrap 14'
Warm Up
Mobility
For Time
Warm Up 3 rounds
mobility
For time
15 - 12 - 9
3' Rest
15- 12 -9
Warm Up
Mobility
5 Rounds For Time
Warm Up 3x
Mobility
Team WOD For Time
Ladder 14'
1-2-3-4 ....
Warm Up 4 rounds
mobility
3 rounds For Time
Warm Up
Mobility
For Time
Warm-up
3 Rounds
Mobility
WOD
5 RM Front Squat
EMOM 10'
Warm-up
2 Rounds
Mobility
4 Rounds
Warm-up
Morpion Relai
Mobility
For Time
Warm-up
3 Rounds
Mobility
AMRAP 14'
Warm-up
AMRAP 6'
Mobility
Every 10' X3 sets
Warm-up
3' Row
3' Bike Erg
Mobility
EMOM 16'
Warm-up
3 Rounds:
Mobility
4 Rounds For Time
Warm-up
3 Rounds
Mobility
Team WOD
AMRAP 14'
Warm-up
Mobility
AMRAP 30'
Warm-up
AMRAP 6'
Mobility
Ladder 10' (2-4-6-8 ...)
Warm-up
4 Rounds
Mobility
3 Rounds For Reps
Warm-up
2 Rounds:
Mobility
AMRAP 12'
Buy-in: 6 Toes To Bar + 6 Burpees
Complex 1 Power Snatch + 1 Hang Snatch + 3 OHS
Départ Barre à vide.
Incrément Max 10/5kg
Warm-up
3 Rounds:
Mobility
For Load
EMOM 10'
Warm-up
200m Medball Carry
Tabata
Mobility
Team Wod 4 Rounds For Time
EMOM TYQ
Depart à 50% 1 Rm Snatch + 2,5 / 5 kg Chq Round
Warm Up
3 x 10
Mobility
5 Rounds for time
Warm Up
3 rounds
Mobility
For Load
For Time
4 rounds de 5'
Warm Up
500m Run
30 Lat Pull down
30 Band Face Pull
30 Triceps Ext
30 Biceps Ext
Mobility
4 Rounds For Time
For Time
21-15-9
Warm Up
4 rounds de 6 Reps
*Mobility
Amrap 14'
*Warm Up
*Mobility
For Time & Reps
3 Rounds de 7'
*Warm Up
*Mobility
Open 18.2 / 18.2 A
For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
18.2 A
Time Cap: 12 minutes
*Warm Up
3x8
*Mobility
20 Rounds For Time
Warm Up
mobility
For Time
9-7-5
Warm Up
2 rounds de 5 reps
Mobility
Every 12'
*Warm Up
*Mobility
For Time
*Warm Up 3x8
*Mobility
*Pre-Wod
For load
*Warm Up 2 Rounds
*mobility
For Time
*Warm Up 4x5
*Mobility
For Load
1 Rm Snatch
For Time
Isabell 50% du 1 Rm
*Warm Up
*Mobility
E2MOM 10'
Puis
Amrap 2' Wall Ball
*Warm up 2 x 10
*Mobility
Amrap 35'
*Warm Up 2 Rounds
*Mobility
Amrap 6'
Emom 10"
*Warm Up 3 rounds
*Mobility
5 rounds Max reps
*Warm Up
*mobility
4 rounds For Time
*Warm Up 3x10
*Mobility
For Time
*Warm Up
Skill Snatch PVC
3x5 Reps
*mobility
AMRAP 12"
@40/25kg
*Warm up 2 rounds
*Mobility
For Time 4 rounds
*Warm up 2 Rounds
*Mobility
Bear Complex
5 rounds For Load de :
le Complex doit être fait 7 fois sans dropper la barre !
Warm Up
Mobility
4 rounds For Time
*Warm up 3 Rounds
*mobility
10 rounds for time
*Warm up :
*Mobility :
4 rounds For time
Warm Up
3 Rounds
Mobility
5 x 3' AMRAP Max Rep
Rest 3'
Rest 3'
Rest 3'
Rest 3'
Voir la séance du Lundi 23 Mars ici pour comparaison ;)
For Time
Rx 22.5 / 15 KG
Pas de Time Cap
Team Wod musicale
Each Break = 10 Burpees Synchro
Warm Up
2 x 12 reps
Mobility
Ladder 8'
1 puis 2 puis 3 puis .....
Warm Up
3 Rounds
Mobility
-Squat Clinic
-Sofa Stretch
-Poignet
10 Rounds For Reps
--
Skill/Rest
SuryaNamaskar x 36
Warm Up
3X10 reps
Mobility
-Shoulder
-Flow
Workout
3rounds
2-3' Rest
TABATA
4-5' Rest
C : 4 Rounds
Warm Up
2 Rounds 15 rep
Mobility
Workout
3rounds
2-3' Rest
3rounds
2-3' Rest
C : 3 Rounds
Warm Up
3 Rounds 8 rep
Mobility
-Shoulder
-Flow
-Stretch
AMRAP 10'
Warm Up
3x10
Mobility
Amrap 40'
Dans la video je vous explique l'intention du wod ;)
Warm Up
Moblity
AMRAP 16'
Warm Up
3 Rounds
Mobility
W.O.D
8 Rounds Each For Time
--
Skill / Rest
SuryaNamaskar
Warm Up
3X8 Reps
Mobility
W.O.D
Warm Up
3x8 reps
Mobility
WOD
2-3' Rest
2-3' Rest
C 3 Rounds for time :
Warm Up
4 rounds de 8 reps
Mobility
W.O.D
Rest 2-3'
Rest 2-3'
2 rounds
Warm Up
3x10
Mobility
10 round For Time
Warm Up
Mobility
20' Amrap
Warm up
3 rounds
Mobility
For Quality
2 rounds
--
Pour le skill ou ceux qui sont en recup.
SuryaNamaskar x 24
Warm Up
3 Rounds x 8 reps
Mobility
Max Rep
Max Rep HSPU UNBK (Strict)
Exemple : Max rep = 23 => 2' Rest => puis 20 reps à faire UNBK => puis 17 ...
Max Reps Lunges UNBK
Exemple : Jambre Droite = 50 reps tout de suite j'enchaîne avec jambe gauche 50 reps puis 2' recup et ensuite 45 reps Droite / Gauche 2' rest puis 40 etc..
Warm Up
6 rounds x 5 reps
Mobility
For Time
Warm Up
3 rounds x 15 Reps
Mobility
Abonnez vous à la page youtube pour ne rien manquer des vidéos !
5 x 3' AMRAP Max Rep
Amrap 3' => Push Up
Rest 3'
Amrap 3' => Air Squat
Rest 3'
Amrap 3' => Toes 2 Hand
Rest 3'
Amrap 3' => HSPU ou Pike Push Up ou Dips
Rest 3'
Amrap 3' => Lunges sur place
Warm Up
2 round X 15 reps
Mobility
For Time
21 - 15 - 9
Une Variante du Benchmark "JT"
Warm Up
3 Rounds
Mobility
W.O.D Musical
Warm Up
4 rounds
Mobility
For Quality
Skill / Rest day option
Pratiquer tranquillement et prendre le temps d'apprendre les mouvements ;)
Warm Up
3 rounds 12 reps
Mobilité
For Time
Warm Up
3 Rounds
-Shoulder Opener
Mobility
3 x Tabata
1er Round
2ème Round
3ème Round
(Tabata = 8 Rounds de 20" d'effort et 10" De Rest )
Warm Up
2 Round
Mobility
Amrap 10’
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
Mobility
Nous allons dans la mesure du possible vous faire une petite video afin d'expliquer certains mouvements. Elle devrait être en ligne demain dans la matinée ;)
Stay Healthy and Move
Emom Snatch
6 rounds
Ecart Cal = 1 devil Press
Amrap 12'
3 Rounds FGB EMOM
Amrap 8'
For Load
Max dif : 10/5kg
StrongFit
Band 100 reps
S/B Carry For load 10m
Sled Drag (harness) max distance x2
For Load
6' time / UNBK
2' Rest
AMRAP
6' Time / UNBK
For Time
Tc : 18'
6 rounds for Time
TC 18'
For Time
Buy In 500m Row
5 rounds :
Cach Out 1000m Bike erg
For Time
TC: 8'
6 Rounds For time
TC: 14'
StrongFit
SandBag Carry 550m
Shoulder Opener
TYQ 2x
Roxanne
EMOM 12'
For Load
From the floor
5 rounds For Time
Amrap 15'
for Time
12 - 9 - 6
TnG 3 reps Min.
E4MOM
Strongfit
Pec Hold 200m
Farmer Carry 200m
Oblique Opener
TYQ 3 sets
For Load
== Amrap 25' Team==
I Go You Go
Emom x 4
3 Rounds For Time
30 rounds For Time
Death by Back Squat
Emom TYQ
Chq minute ajouter un rep !
Amrap 5'
1.2.3.4.5 ...
Rest 5'
Amrap 5'
== StrongFit==
SuitCase Carry 400m
Oblique + Thoracique Opener
For Time
TYQ 3 sets
3 Rounds For Time
Emom 6'
Complex Unbk @70% 1Rm
== 3 Rounds==
5 rounds For Time
== Cindy Benchmark==
== StrongFit==
Voir Lundi
For Load
Amrap 8'
StrongFit
Oblique Opener // Shoulder Opener
-> TYQ 4 sets
-> Bench Press
Amrap 9' Team Wod I go You go - 9 front Squats 60/40 kg - 6 Push Jerk - 3 Muscle Up Ring
E2MOM Death By 2 rounds : - 6 hang snatch 50/35kg - 6 Pull up 2 rounds : - 8 Hang Snatch - 8 pull up
Amrap 8' - 8 strict Press - 10 Ring Row - 12 Lat Bobar
For Time en Team - 2000m Row - 100 DU Each - 4000m Bike Erg - 800m Run Synchro
For Time - 50 wall ball - 50 Toes 2 Bar - 50 Deadlift 80/55 kg - 50 Hspu - 50 Dumbbell Lunges ( 2 DBs )
Toutes les minutes : - 1 power clean @80% - Chq Minutes + 1kg sur la barre Jusqu'à 2 échecs de suite.
BenchMark Amanda 9-7-5 Muscle Up Squat Snatch
Amrap 40' 100m Farmer Walk / 10m Hanstand walk ...
Amrap 14' 10 sandbag over the shoulder 12 burpees over the box ...
W.O.D 21 - 15 - 9 Thrusters 35 / 25 kg Pull Up Rest 1:1 - Time Cap 6' 15 - 12 - 9 thrusters 45 / 35 kg Chest to bar Time Cap 6'