Programmation sur mesure

Matériel disponible :

1 barbell + 100kg

1 gilet lesté / 1 banc

Dbs 2 x 22,5 + 1 x 25 + 1 x 27,5

Kb 32 kg

Abmat / Bands / Speed Rope

WEEK 1

Séance 1

Warm-up : 12 x 40"/20" 

  OHS 20 kg

  Pushups

  Jumping Lunges

Prog Confinement

WEEK 3

Séance 11

Warm-up : 3 Rounds

  10 Good Morning Barbell

  5 Glute Ham Raise assisted

  10 Rower Hip Thrust

Weightlifting :

  6 x 3 Tall Jerks for techni​que

Then, Push Jerk stamina

Emom 15'

  0-5' : 3 reps @70 %

  5-10' : 1 rep @80 % 

  10-15' : 5 reps @60 %

FBB : 4 Rounds

  15 Skull Crushers Barbell 20-30 kg

  15 Ring Dips

Core : 16 x 40/20"

  Spider Plank

  Lower Body Crunch

  Toes to Ring

  Arch Hollow hold

Séance 12

Warm-up : 1-2-3-4-5-6-7-8-9-10

  Strict Chest to Ring

  Strict HSPU

Weightlifting :

6 sets of 3 Low Hang Clean High Pulls @80-90 % 1 RM Clean, rest 1'30

Then, Emom 8'

  3 Low Hang Muscle Clean as heavy as possible

Then, 20' to find heavy single on the complex :

  1 Hang Clean Pull

  1 Hang Power Clean

  1 Front Squat

  1 Hang Squat Clean

FBB : 100 Pushups for time

Rest 2'

100 Toes to ring for time

WEEK 2

Séance 5

Warm-up : Défi confiné n°3

Amrap 8'

  20 One Legged Squats with towel

  20 Air Squats

With weight vest !

MetCon : For time

  9-7-5 Ring MU

  18-14-10 Power Snatches 40 kg

Active recovery : work your handstand walk

Séance 6

Warm-up : 3 Rounds not for time

  5 Jefferson Curls tempo 10-10-5-2 empty barbell

10 secondes phase excentrique, 10'' pause en bas, 5" de remontée, 2" debout

  10 Good Morning 30 kg

Force : Tempo Front Squats 4-2-0-1 

Ce qui signifie 4 secondes de descente, 2 seconde de pause en position profonde, remontée vitesse max et 1'' de pause debout

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

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

FBB :

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

  Strict Ring Pull Ups

  Strict HSPU

Séance 7

Warm-up : 12 x 40'' ON / 20" OFF

  Arch hollow hold

  Strict Knees to elbows

  Devil Press Dbs 22,5 kg

MetCon : Amrap 16'

  10 Burpees 

  20 Hang Power Snatch 35 kg

  30 DU

Séance 8

Warm-up : 3 Rounds

  5 Glute Ham Raise

  10 Cuban Press

  15 Glute Bridge Feet on the bench

Renfo : 5 x 10 Romanian Deadlifts (focus technique)

FBB : 5 Rounds / Rest 2'

  8 Chainsaw Raw / arm

  3 x 1 MU + 4 Dips

  8 Bent over Row 50 kg

Séance 9

Warm-up : For time 1-2-3-4-5-6-7-8-9-10

  Strict HSPU

  Strict Ring Pull ups

Weightlifting : 15' to build a solid 3 RM Split Jerk

Wod : Death by Thrusters

Every minute add 1 rep, start with 1 rep @40 kg

Renfo : 40"/20" x 16

  Armless Sit-ups

  Lower Body Crunch

  Left Side Plank

  Right Side Plank

Séance 10

Wod Eva

5 RFT

  800m Run

  30 Kb Swing 32 kg

  30 Pull ups

Target sub 50'

WEEK 1

Séance 1b

Warm-up : 3 Rounds not for time

  10 Leg Extensions / leg

  20 Alternating weighted Kossack Squats

  10 Squat Jumps

Force : Front Squats

Emom 15'

  Min 1-5 : 3 reps @70 %

  Min 5-10 : 1 rep @80 %

  Min 10-15 : 5 reps @60 %

FBB :

3 RFT :

  20 Ring Push Ups

  20 Bent Over Row Barbell 40 kg

  20 Toes to Ring 

Séance 2a

Warm-up : 3 Rounds not for time

  12 Archer Ring Rows

  12 Spider Plank

  12 Band Pull Apart

  12 Pull over 10 kg plate

MetCon 1 : Défi confiné 1

  100 Burpees for time (filmé avec WodProof, target under 6')

MetCon 2 : Every 5' for 4 sets

  16 Alternating Db Snatch 22,5 kg

  16 Db Overhead Lunges 

  16 Db Thrusters

  32 DU

Séance 2b

Strict JT : For time

21 - 15- 9

  Strict HSPU

  Strict Ring Dips

  Deficit Push Ups on Dbs

Core : 40" ON / 20" OFF x 12

Alterne entre les exercices suivants, un seul exo par intervalle

  Side Plank Left

  Side Plank Right

  Lower Body Crunch

  Spider Plank

Séance 3a

Warm-up :

3 x 15 Deficit Calf Raises / leg

Then, 2' ON / 1' OFF x 4

  Max Double Unders

MetCon :

  Sprints 10'' ON / 20'' OFF x 10 

Rest 2'

  Run 30" ON / 15" OFF x 10

Séance 3b

Warm-up : Défi confiné n°2

  Emom Death by V-Ups + Push Ups (1+1 / 2+2 / etc)

En restant sur les mains pendant le temps de pause comme expliqué sur la page "Wods Maison"

Force : Strict Ring Pull Ups

Emom 10' : 5 reps weighted as heavy as possible

Weightlifting : Emom 15' As heavy as possible

1-5' : 3 Hang Clean 

5-10' : 3 Push Jerks

10-15' : 2 Hang Clean & Jerks

Séance 4a

Warm-up :

  Tabata Air Squat

  Tabata Kb Swing

  Tabata Toes to Ring

MetCon : Every 6' for 5 sets

  6 Ring Muscle Ups

  9 Deadlifts 100 kg

  12 Burpees Bar Facing

Séance 4b

Warm-up : 3 Rounds not for time

  12 Cyclist Squats 30-50 kg

  8 Bulgarian Split Squats / leg @32 kg

Force : Zercher Squat

  Every 2'30 : 5 reps as heavy as possible for 5 sets

FBB : AFAP

3 Rounds

  10 Strict Ring Pull ups

  10 Z Presses Barbell 40 kg

3 Rounds

  10 Bent over row 50 kg

  10 Dbs Bench Presses 22,5 kg

3 Rounds

  10 Close Grip Barbell High Pulls 40 kg

  10 Strict Ring Dips

Strong & Fit.png
  • Facebook
  • Instagram
  • YouTube
Strong & Fit.png

Strong&Fit. Tous droits réservés. Depuis 2017