Programmation sur mesure

WEEK 4

Séance 1

>Warm-up : 3 Rounds not for time

  20m Heavy Sandbag Bear Hug Carry

  20 Cal Row

  20m Double Kb Overhead Walking Lunges 12kg

  

>Wod 1 : 4 Rounds for time

  15 Box Step-ups / Leg farmer carrying Dbs 10 kg

  15 Cal AirBike

  15 Cyclist Squats 50 kg

>Wod 2 : Diane

21 - 15 - 9

  Deadlift 102 kg

  HSPU

>Gym

Emom 6'

  3 Ring MU

Séance 2

>Warm-up : 3 Rounds not for time

  10 Band Face Pulls

  10 Banded Overhead Jackhammer

  10 Banded Triceps extensions

  10 Banded 1/4 + 1 Goblet Squats 20 kg

>FBB : 5 Rounds for time

  8 Banded Ring Dips

  2 Legless Rope Climbs

>Wod :

Emom 20'

  Min 1 : 12 Cal SkiErg

  Min 2 : 5 Power Snatches 50 kg

  Min 3 : 12 Wall Ball 12 kg

  Min 4 : 15 Box Jump Overs

>Gym : Practise Handstand Walk

Séance 3

>Warm-up : 3 Rounds not for time

Start with an empty barbell, add weight each round

  10 good morning

  10 hang muscle snatches

  10 OHS

  10 squat snatches

>Barbell Cycling Touch and Go :

Emom 7' : 9 Power Snatches 30 kg

Rest 1'

Emom 5' : 7 Power Snatches 40 kg

Rest 1'

Emom 3' : 5 Power Snatches 50 kg

>Force : OHS

Death by : 3 reps @20 kg (add 5 kg until failure)

Séance 4

>Warm-up : 3 rounds not for time

  15 Deficit Calf raises / Leg

  5 Squats To Stand

  5 Roll over to V-Sit

  20 Hip Switch

  10 Scapula Pull ups

>Hero Wod : MURPH scaled

5 Rounds For Time

  0,2 mile AirRunner

  20 Pull Ups

  40 Pushups

  60 Air Squats

  0,2 miles AirRunner

WEEK 3

Séance 1

>Warm-up : 3 Rounds not for time

  15 One Leg Hip Thrust Bench Supported / leg

  15 Ring Push Ups

  15 Band Face Pulls

  5 Glute Ham Raise Band Assisted

>Force 1

Emom 15' Deadlift

1-5' 3 reps @140 kg

5-10' 1 rep @155 kg

10-15' 5 reps @120 kg

>Force 2 : For Time

3 Rounds

  7 Strict Presses Barbell 45 kg

  7 Strict CTB

3 Rounds 

  7 Bench Press Barbell 70 kg

  7 Bent Over Row Barbell 45 kg

3 Rounds 

  7 Dips Weighted @10 kg

  7 High Pulls Barbell 45 kg

>FBB

3 set of 15 reps GHD Back Extensions

Séance 2

>Warm-up : 3 Rounds not for time

  50 DU

  250m Row

  15 Burpees Over The Row

>WOD : Cindy

AMRAP 20'

  5 Pull ups

  10 Push Ups

  15 Air Squats

>Core Training

Emom 12'

  Min 1 : 30" L-sit

  Min 2 : 15 GHD sit-ups

  Min 3 : 10 Toes to ring

Séance 3

>Warm-up : 3 Rounds Not For Time

  15 Banded Overhead Jackhammer

  10 Roll over to V-sit

  15 Good Morning 25 kg

  15 Banded 1/4 + 1 Front Squat 25 kg

>Weightlifting

Every 2' for 5 sets

  5 Hang Power Snatch as heavy as possible

Rest 2'

Every 2' for 3 sets

  5 OHS as heavy as possible

>Sprints

10 sets of 5" Running sprint, rest 25"

  Rest 2'

5 sets of 30" Bike sprint, rest 1'30

Séance 4

>Warm-up : 40" ON / 20" OFF

4 Rounds 

  Kb Swing 24 kg

  Box Jumps

  Wall Balls 9 kg

>WOD :

Every 6' for 3 sets

  21 TTB

  15 Clean @50 kg

  9 Burpees over the bar

>FBB

3 Rounds for Time

  12 Incline Presses Dbs 2 x 20 kg

  12 Db Push Presses 2 x 20 kg

  24 Barbell Windshield Wipers

  

WEEK 2

Séance 1

>Warm-up : not for time

3 Rounds of :

  8 Good morning 30kg

  12 hip thrust on the rower

  18 GHD back extension

>Part 1 : Squat 

  5 reps @80% | 3 reps @85% | 1 rep @90%

  5 reps @82% | 3 reps @87% | 1 rep @92%

Rest 2' between sets

>Part 2 : Bodybuilding

Emom 10'

  10 Db Incline Press 2 x 17,5 kg

  1 Legless Rope Climb 4m

Séance 2

>Warm-up : not for time

3 rounds of

  6 Strict ring pullups

  12 Band face pulls

  12 Overhead jackhammer

  12 Banded biceps curls


>MetCon : AirRunner

Emom 15' : Run 100m sprint

Report every interval time

>Finisher : 10' amrap

  10 Pullups

  10 Ring Pushups

  10 V-ups

Séance 3

>Warm-up : not for time

3 rounds

  12 Standing Lat Pull Down

  12 Db Z Presses 2 x 15 kg

>MetCon : Emom challenge

  Min 1 : 10 Cal SkiErg | Min 2 : 10 Bar Facing Burpees | Min 3 : 10 GHD Sit-ups

  Min 4 : 11 Cal | Min 5 : 11 Burpees | Min 6 : 11 GHD

  Etc until failing

Report where you failed and the number of reps in the last minute, don't quit even if you're sure you won't complete the minute, every rep count

>Bodybuilding

3 rounds 

  10 Deficit banded backward lunges / leg (start on a 20kg plate) focusing on the front knee

  10 Deficit Calf Raises / leg (use same plate)

  10 Banded Hip Abductions / leg

  20 Hip Trusts back on bench with 32kg Kb on hip

Séance 4

>Warm-up : Easy pace

  5' Bike Erg 

  5' Run outside

>Weightlifting 1 :

With an empty barbell (not for time)

  10 good morning

  10 hang muscle clean

  10 thrusters

  10 squat clean

>Weightlifting 2 : 

Emom 7'

  1 Muscle Clean

  1 Hang Muscle Clean

  1 Thruster

Emom 7'

  1 Power Clean

  1 Hang Power Clean

  2 Push Jerk

Emom 7'

  1 Power Clean

  1 Front Squat 

  1 Split Jerk

Every emom start with medium weight, increase every minute if possible.

Emom 2 starts with last barbell of emom 1.

Focus on technique

>Core training :

  8 x 10'' L-sit / 10'' rest

  8 x 20'' GHD Back Extension hold with 5kg plate

  3 x 15 GHD Back Extensions, rest 1' between sets

WEEK 1

Séance 1

>Warm-up : montée de gamme sur les 3 mouvements du CF total

>WOD 1 : CrossFit Total

1RM Back Squat, 1 RM Shoulder press, 1 RM Deadlift (3 tentatives de chaque, rest 3' between reps)

>WOD 2 : 

For Time :

  30 strict pullups, rest 1' (report time)

  30 strict HSPU, rest 1' (report time)

  50 GHD Sit-ups (report time)

(report total time)

Séance 2

>Warm-up : montée de gamme sur les 3 mouvements du wod 1

>WOD 1 : For time

10-9-8-7-6-5-4-3-2-1

  Deadlift @ 100kg

  Bench Press @60kg

  Squat Clean @50kg

>Finisher : For time

  200 DU

Séance 3

>Warm-up : 

3 rounds not for time

  10 banded lunges / side

  10 good morning 20kg barbell

  10 deficit calf raises / side

>WOD 1 : For time

  30 Clean & Jerk 40kg (report time), rest 2'

  10 Ring MU (report time), rest 2'

  Run 5k on AirRunner (report time)

Report total time

>Finisher :

3 sets of 15 GHD back extensions, rest 1'

Séance 4 

>Warm-up : 

3 rounds not for time

  15 banded squats

  10 Db push presses 2 x 15kg

  5 assisted glute ham raises

>WOD 1 : Open 16.5

For time

  21-18-15-12-9-6-3

  Thrusters 43kg

  Bar facing Burpees

>Finisher :

3 sets of 15 hip trusts (skateboard), rest 1'

Leg Yoga Stretching Pose
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