If you want to understand the logic or even try to do come up with your own version here is an explanation of my program / ou en Français. I also created a running log and you can also go through my Personal Records If you wish.
Tuesday Week 32
Workout
Score
TBA
Strength
3 x 4 press strict @55kg
Workout
4 rounds For Time
- Max Dips strict
- Max Ring row
- Rest as needed
Results : 30|36 24|26 21|20 12|15
100 ATG split squat for time =
Monday Week 32
Workout
Score
143
Strength
4 x 5 Pull Up @24kg
Workout
4 rounds For Time
- Max Push up unbk
- Max Pull up unbk
- Rest as needed
Results : 38|18 23|11 21|10 14|8
200 lunges for time = 5'50
Accesories
EMOM 5' 7 strict toes to bar
Saturday Week 31
Workout
Score
done2
Workout
Emom 15'
- 20 push ups def 20kg unbk
- 20 Ring Rows unbk
- 20 Abs unbk
Friday Week 31
Workout
Score
16'29
Strength
3 x 5 Pull up @24kg
Workout
For Time
- 75 pull ups
- 150 Push ups
- Mix as you want
Pull up : 15 puis 10 x 6 reps
Push up : 21 Puis 10 X 12 reps + 9
Accessories
- 5' x 6 Abs Wheel rolls
Thursday Week 31
Workout
Score
none
cardio / Run
8.6km | 7:14km | 140 Bpm | 1:08:48
Workout
BJJ avec ju
Wednesday Week 31
Workout
Score PR
133 reps
Strength
3 x 4 Deadlift @120kg
Workout
3 rounds For Time
- Max Strict Press @30kg
- Max Rows @30kg
- Rest as needed
Results : 24|30 18|24 16|21
Accessories
- 5' x 30" hollow hold
Tuesday Week 31
Workout
Score
184 reps
Strength
5 x 3 press strict @55kg
Workout
4 rounds For Time
- Max Dips strict
- Max Ring row
- Rest as needed
Results : 30|36 24|26 21|20 12|15
100 ATG split squat for time = 4'50
Weightlifting
Snatch
- Emom 20'
- Start 50kg
- + 1kg per minute
Results 65kg
Monday Week 31
Workout
Score
131 reps
Strength
5 x 4 Pull Up @24kg
Workout
4 rounds For Time
- Max Push up unbk
- Max Pull up unbk
- Rest as needed
Results : 36|17 22|10 20|10 10|6
200 lunges for time = 6'26
Saturday Week 30
Workout
Score
35:52
Workout
20 rounds For Time
- 2 Ring muscle up strict
- 4 HSPU Strict Def
- 1 Clean & Jerk (+ 1kg par round)
Accessories
- 5' x 6 Abs Wheel rolls
Friday Week 30
Workout
Score
20'59
Strength
4 x 4 Pull up @24kg
Workout
For Time
- 75 pull ups
- 150 Push ups
- Mix as you want
Pull up : 15|7|7|6|6|7|6|5|5|5|5|6|5
Push up : 25|15|10|15|10|10|10|10|12|13|16|14
Accessories
- 5' x 6 Abs Wheel rolls
Run
- 6.18km | 7:31km | 46:24 | 136 bpm
Wednesday Week 30
Workout
Score PR
127 reps
Strength
5 x 3 Deadlift @120kg
Workout
3 rounds Fot Time
- Max Strict Press @30kg
- Max Rows @30kg
- Rest as needed
Results : 23|26 16|23 18|21
Accessories
- 5' x 6 Abs Wheel rolls
Run
- 5km | 4:26km | 24:26 | 163 bpm
PR
Tuesday Week 30
Workout
Score
149
Strength
4 x 3 Strict Press @55kg
Workout
3 rounds Fot Time
- Max Dips
- Max Ring Row
- Rest as needed
Results : 29|35 22|24 20|19
Accessories
- 100 ATG Split Squat
- 5' x 6 Abs Wheel rolls
Monday Week 30
Workout
Score
110 Reps | 6:30
Strength
3 x 4 Pull Up @24kg
Workout
3 rounds Fot Time
- Max Push up unbk
- Max Pull up unbk
- Rest as needed
Results : 32|16 23|10 19|10
200 lunges for time = 6'30
Saturday Week 29
Workout
Score
26'
Workout
10 Rounds for time
- 10 Pull Up
- 20 Push Up
Friday Week 29
Workout
Score
71kg | 95kg
Strength
5 x 3 Pull Up @24kg
Weightlifting
- Find a heavy Snatch
- Find a heavy Clean
Cardio | Run
- 8.8k | 55:03 | 148bpm | 6'16km
Wednesday Week 29
Workout
Score
Done
Wod
Emom 16'
- 14 Cal Row
- 30 Sit Ups
- 40 Double Unders
- 10 Back Squats @30kg
Cardio | Run
Zone 2
- 7k | 42:00 | 136bpm | 6'36km
Tuesday Week 29
Workout
Score
17:37 | 13:05
Force
- 3 x 3 Strict Press @55kg
Wod
3 rounds for time
- 40 Push Up
- 30 Lunges @22.5kg
- 20 Toes To Bar Strict
Wod
12 rounds for time
- 2 snatch @50kg
- 4 Chest to bar Strict
- 6 Burpees
Monday Week 29
Workout
Score
20:55
Force
- 4 x 3 Pull up @24kg
Wod
5 rounds for time
- 15 Press Strict @40kg
- 15 Ring Row
- 10 Burpees
- 10 Pull Up
Saturday Week 29
Workout
Score
23 rounds
Force
- 4 x 3 Deadlifts @120kg
Emom 23' Both on the minute
- 5 pull up unbk
- 5 dips (7 from the 12th rounds)
EMOM 5'
- 6 Abs Wheel
Friday Week 29
Workout
Score
109
Lynne Strict 5 RTF
- Max Bench Press @BW (70kg)
- Max Pull up Strict
Accesories
Emom 5'
- 6 Abs Wheel
Thursday Week 28
Workout
Score
8:01 | 3:36
Force
- 3 x 5 Pull Up @24kg
- 5 x 5 Strict Press @50kg
Grettel 10 RTF
- 3 Power clean&jerk @61kg
- 3 Bobar
Accesories
50 Matador Dips for time
Emom 5'
- 6 Abs Wheel
Tuesday Week 28
Workout
Score
68kg
Power Snatch
- 1 RM of the day
Cardio / Run
10k | 52.43 | 160bpm | 5:17km
Monday Week 28
Workout
Score
39:41|27:49
Force
- 3 x 4 Pull up @24kg
Barbara
5 rounds for time
- 20 pull up strict
- 30 push up
- 40 Sit ups
- 50 air squats
- 3' rest
Samedi Week 27
Workout
Score
15:35
Force
- 3 x 3 Pull up @24kg
- 4 x 5 Strict Press @50kg
- 3 x 3 Deadlift @120kg
5 rounds For Time
- 10 Pull up
- 20 Dips
- 5 hang power clean @60kg
Vendredi Week 27
Workout
Score
4:52 PR
For Time
- 100 push up
- Cold start
Mercredi Week 27
Workout
Score
Emom OK
Force
- 4 x 4 Back Squat @90kg
Emom 5'
- 3 Mu Bar
- 6/6 Archer Push up
- 5/5 DB Snatch @22.5kg
- 10" - 15" Tuck Hold
Mardi Week 27
Workout
Score
21:34 | 5:35
Force
- 3 x 5 Strict Press @50kg
2 rounds for time
- 30 Dips
- 30 Chest To bar
- 30 Push Up
- 30 Lunges @22.5kg
Annie
50 - 40 - 30 - 20 - 10
- Double unders
- Sit Ups
Lundi Week 27
Workout
Score
11'17 | 2'45
Force
- 5 x 5 Pull Up @20kg
Strict Fran
21 - 15 - 9
- Thruster @43kg
- Strict Pull up
Accessories
50 push up def 20kg for time
Emom 5' - 6 abs wheel Roll
Cardio
Time
58.49
Run
- 7.74 km Zone 2
142 bpm | 7:36/km | 58:49" | 7.74 km
Samedi Week 26
Workout
Score
23:37
Force
- 3 x 5 Pull up @20kg
- 3 x 4 Back Squat @90kg
Angie For Time
- 100 Pull up
- 100 Push up
- 100 Sit ups
- 100 Air Squats
Emom 5'
- 6 Abs Wheel
Mardi Week 26
Workout
Score
10:37 | 8:39
Force
- 5 x 4 Strict Press @50kg
for time
- 50 pull ups
- 100 Push Ups
4 rounds for time
- 20 DBs Lunges @22.5kg
- 10 TTB
Lundi Week 26
Workout
Score
24:17
Force
- 3 x 5 Pull Up @20kg
4 rounds for time
- 15 pull ups
- 15 dips
- 15 Push Ups
- 30 Sit Ups
- 40 Air Squats
Vendredi Week 25
Workout
Score
10'36 PR
Force
- 4 x 4 Strict Press @50kg
Wod avec ju
JT strict
21-15-9
- HSPU
- Ring Dips
- Push Up
Cardio
Time
52'39
Run
- 10k For Time
164 bpm | 5:15/km | 52:39" | 10 km
Jeudi week 25
Workout
Time
1:20
Force
- 5 x 3 Pull Up @20kg
- 5 x 3 BackSquat @90kg
W.O.D
- 8 Rounds For Time
- 6 Matadir Dips
- 6 Pull Up Strict
- 6 Push Up
Score : 11'05
Weightlifting
Score
90kg
Clean & Jerk
- Emom 20' Clean & Jerk
- Départ 70kg + 1kg Minute
Mardi week 26
Workout
Time
1:15
Force
- 3 x 4 Strict Press @50kg
- HSPU Def : 5
Emom 5' chaques
- 4 Chest to Bar dynamique +2kg
- 6/6 ATG Split Squat 10kg Dbs
- 8/8 Hip Thrust single leg elevated
- 6 Toes to Bar
Max reps : 6 | 8 | 10/10 | 8
Calisthenics
- HandStand 10'
Cardio
Time
59:10
Run
- 2km Warm Up
- 4 Rounds
- 6' @5:25
- 45" rest
- 2km Cool Down
146 bpm | 6:47/km | 59:10" | 8.72 km
Lundi week 26
Workout
Time
1:00
Force
- 4 x 4 Pull Up @20kg
- max reps pull ups : 12
Emom 5' chaques
- 10 Dips Matador
- 12 Cyclist Squat @20kg
- 8 Snatch Romanian Deadlift Def(20kg) @70kg
- 5 Abs Roll feet + Knee
Max reps : 13 | 13 | 8 | 8
Weightlifting
Score
3 x @ 69
Power Snatch
- Every 15' x 10 @ 49kg
- Every 20" x 10 @ 54kg
- Every 30" x 10 @ 59kg
- Every 45" x 8 @ 64kg
- Emom 5'@ kg69
Mercredi week 25
Workout
Time
1:20
Force
- 3 x 4 Pull Up @20kg
- 4 x 3 BackSquat @90kg
W.O.D
- 10 Rounds For Time
- 5 Pull Up Strict
- 10 Push Up
Score : 8'46
Cardio
Time
17:13
Run
- 3 km
146 bpm | 5:44/km | 17:13 | 3 km
Mardi week 25
Workout
Time
1:15
Force
- 5 x 3 Strict Press @50kg
Emom 5' chaques
- 4 Chest to Bar dynamique
- 6/6 ATG Split Squat 10kg Dbs
- 8/8 Hip Thrust single leg elevated
- 5 Toes to Bar
Max reps : 6 | 6 | 8/8 | 8
Calisthenics
- HandStand 10'
Weightlifting
Score
Zero bar à 68
Haltérophilie
- Every 15' x 10 @ 48kg
- Every 20" x 10 @ 53kg
- Every 30" x 10 @ 58kg
- Every 45" x 8 @ 63kg
- Emom 5'XX
Lundi week 25
Workout
Time
1:00
Force
- 5 x 3 Pull Up @20kg
Emom 5' chaques
- 10 Dips Matador
- 12 Cyclist Squat @20kg
- 8 Snatch Romanian Deadlift Def(20kg) @70kg
- 5 Abs Roll feet + Knee
Max reps : 12 | 14 | 7 | 8
Cardio
Time
59.53
Run
- 2km Warm Up
- 6 Rounds
- 400m @4:30"
- 600m @5:30"
- 2km Cool Down
155 bpm | 5:48/km | 58:05" | 10.00 km
Dimanche week 24
Cardio
Time
25'00
Run
Zone 2
3.21km | 7:56 /km | 25'
Accésories
3 rounds
- 20 Forarm Curl
- 20 Biceps Curl
- 12 Lat Shoulder raises
- 1' rest
Vendredi Week 24
Workout
Score
18'06
Wod de Ju
25 - 15 - 10 - 5
- Pull Up
- Ring Dips
- Strict Press @40kg
- Deadlift @60kg
Cardio
Time
59'05
Run
- Zone 2
135 bpm | 7:56/km | 59:05" | 7.45 km
Jeudi week 24
Workout
Time
1:20
Force
- 4 x 3 Pull Up @20kg
- 3 x 3 BackSquat @90kg
W.O.D
- 10 Rounds For Time
- 5 Pull Up Strict
- 10 Push Up
Score : 9'06
Weightlifting
Score
90kg
Clean & Jerk
- Emom 20' Clean & Jerk
- Départ 66kg + 1kg Minute
Dernière 4' : 83 | 85 | 88 | 90
Mercredi week 24
Cardio
Time
56.36
Run
- 2km Warm Up
- 4 Rounds
- 6' @5'25"
- 45" Rest
- 2km Cool Down
148 bpm | 6:26/km | 56:36" | 8.79 km
Mardi week 24
Workout
Time
1:15
Force
- 3 x 3 Strict Press @50kg
Emom 5' chaques
- 3 Chest to Bar dynamique
- 6/6 ATG Split Squat 10kg Dbs
- 15 Hip Thrust single leg elevated
- 5 Toes to Bar
Max reps : 6 | 8 | 15 | 5
Calisthenics
- HandStand 10'
Weightlifting
Score
67kg un échec à 67
Haltérophilie
- Every 15' x 5' @ 47kg
- Every 20" x 5' @ 52kg
- Every 30" x 5' @ 57kg
- Every 45" x 5' @ 62kg
- Emom 5' @ 67kg
Lundi week 24
Workout
Time
1:14
Force
- 3 x 3 Pull Up @20kg
Emom 5' chaques
- 8 Dips Matador
- 12 Cyclist Squat @20kg
- 8 Snatch Romanian Deadlift Def(20kg) @70kg
- 5 Abs Roll feet + Knee
Max reps : 16 | 16 | 8 | 8
Cardio
Time
59.53
Run
- 2km Warm Up
- 6 Rounds
- 400m @4:30"
- 600m @5:30"
- 2km Cool Down
156 bpm | 5:59/km | 59:53" | 10.02 km
Samedi week 23
Workout
Score
32 Minutes
Barbara modified
4 rounds For Time
- 15 Pull Up
- 15 Dips
- 15 Push Up
- 30 Sit Ups
- 40 Air Squats
Jeudi week 23
Weightlifting
Score
88kg
Clean & Jerk
- Emom 20' Clean & Jerk
- Départ 65kg + 1kg Minute
Mercredi week 23
Cardio
Time
1:03:42
Run
- Zone 2
135 Bpm | 8.11 km | 1:03/42
Mardi week 23
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 4 Strict press @55kg
- + 5 Def Strict Hspu
W.O.D 5 rounds For Time
- 10 Strict Dips
- 5 CTB
Results : 6:02' (unbk)
W.O.D E2MOM
- 5 Back Squat @65kg
- 5 DL @95kg
- Rest the remaining time
Emom 5' chaques
- Tuck Hold 10"
_01
Weightlifting
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 47kg
- Every 20" x 5' @ 52kg
- Every 30" x 5' @ 57kg
- Every 45" x 5' @ 62kg
- Every 1' x 5' @ 67kg
Results
2 échec sur les snatch à 67kg
Lundi week 23
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 3 Pull Up @24kg
W.O.D Half Cindy 12'
- 5 Pull up Strict
- 10 Push Up
- 15 Air Squat @5kg
Results : 10 rounds
Emom 5' chaques
- 5 Abs Roll on Feet + Knee
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Run
- 2 km Warm up avec Sophie
- 5km run
Run 5km / 162 bpm / 5:25km / 27.07
Mercredi week 22
_01
Weightlifting
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5 @ 46kg
- Every 20" x 5 @ 51kg
- Every 30" x 5 @ 56kg
- Every 45" x 5 @ 61kg
- Every 1' x 5 @ 66kg
Results
Un échec sur la 2ème à 66kg
Mardi week 22
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 3 Strict press @55kg
- + 5 Def Strict Hspu
W.O.D 5 rounds For Time
- 10 Strict Dips
- 5 CTB
Results : 6:01' (unbk)
W.O.D E2MOM
- 5 Back Squat @65kg
- 5 DL @95kg
- Rest the remaining time
Emom 5' chaques
- Tuck Hold 10"
_01
Weightlifting
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 45kg
- Every 20" x 5' @ 50kg
- Every 30" x 5' @ 55kg
- Every 45" x 5' @ 60kg
Results
Dur surtout après le training du matin!
Lundi week 22
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 5 Pull Up @24kg
W.O.D Half Cindy 12'
- 5 Pull up Strict
- 10 Push Up
- 15 Air Squat @5kg
Results : 10 rounds + 16
Emom 5' chaques
- 5 Abs Roll on Feet + Knee
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Run
- 45' run Zone 2
Run 5.83km / 133 bpm / 7:43km /
Samedi week 21
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Emom 20' Clean & Jerk
- Départ 65kg + 1kg Minute
fin a 88kg
Vendredi week 21
_01
Cardio
TimeFrame:
Entre 30 minutes et 1 heure
Running
- Warm up 1k Run
- 5k for time
- 1km Cool Down
Results
5km = 4:57km / 166BPM pause marche quelques fois
Jeudi week 21
_02
Workout
Score:
18:40 PR
Force
- 4 x 3 Strict press @55kg
W.O.D
- 8 rounds for time
-
- 10 Strict Dips
- 8 Pull Up
- 10 Push Up
- 20 Sit up
- Results : 18:40 PR
PR par rapports à Vendredi week 20
Mercredi week 21
_01
Workout
TimeFrame:
Entre 30 minutes et 1 heure
Strenght
- Pull up 3 x 5 @24kg
W.O.D
- 5 rounds
- 2 Ring Mu Strict
- 5 Hspu facing def (20+10+15)
Results : 8'40 avec 4 hspu et 2 échec sur MU ! (commencer avec le mauvais def sur HSPU 20kg de trop !)
Accesories
- 3 rounds Rest 1'
- 20 Forarm @5kg
- 20 Biceps Curl
- 12 Lateral Raises
Mardi week 21
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 3 Strict press @55kg
- + 5 Def Strict Hspu
W.O.D 5 rounds For Time
- 10 Strict Dips
- 5 CTB
Results : 7:03'
W.O.D E2MOM
- 6 Back Squat @60kg
- 6 DL @90kg
- Rest the remaining time
Emom 5' chaques
- Tuck Hold 10"
_01
Weightlifting
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 45kg
- Every 20" x 5' @ 50kg
- Every 30" x 5' @ 55kg
- Every 45" x 5' @ 60kg
Results
Dur surtout après le training du matin!
Lundi week 21
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 4 Pull Up @24kg
W.O.D Half Cindy 12'
- 5 Pull up Strict
- 10 Push Up
- 15 Air Squat @5kg
Results : 10 rounds sur 12'
Emom 5' chaques
- 5 Abs Roll on Feet + Knee
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Run
- 2k Warm Up
- 6 Rounds
- 400m @4:35min/km
- 600m @5:30min/km
- 2k Cool Down
Run 10km / 149 bpm / 6:25 km / 1:04:27 /
Vendredi week 20
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 4 Pull Up @16kg
W.O.D
- 8 rounds for time
-
- 10 Strict Dips
- 8 Pull Up
- 10 Push Up
- 20 Sit up
- Results : 22:20
Jeudi week 20
_01
Cardio
TimeFrame:
Entre 30 minutes et 1 heure
Running
- Warm up 2k Run
- TEST VMA
- 6' max distance
- 2km Cool Down
Results
1.42km = 14.2km/h VMA / 170BPM
Mercredi week 20
_01
Workout
TimeFrame:
Entre 30 minutes et 1 heure
Strenght
- Pull up 4 x 4 @24kg
W.O.D
- 5 rounds
- 2 Ring Mu Strict
- 5 Hspu facing def (20+10+15)
Results : 8'36 avec 4 hspu sur le 4ème Rounds et 3 sur le dernier
Accesories
- 3 rounds Rest 1'
- 20 Forarm @5kg
- 20 Biceps Curl
- 12 Lateral Raises
Mardi week 20
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 3 Strict HSPU Def
W.O.D 5 rounds For Time
- 10 Strict Dips
- 5 CTB
Results : 7:03'
W.O.D E2MOM
- 5 Back Squat @60kg
- 5 DL @90kg
- Rest the remaining time
Emom 5' chaques
- Tuck Hold 10"
_01
Weightlifting
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 45kg
- Every 20" x 5' @ 50kg
- Every 30" x 5' @ 55kg
- Every 45" x 5' @ 60kg
Results
Dur surtout après le training du matin!
Lundi week 20
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 3 Pull Up @24kg
W.O.D Half Cindy
- 5 Pull up Strict
- 10 Push Up
- 15 Air Squat
Results : 10+11 reps
Emom 5' chaques
- 5 Abs Roll on Feet + Knee
Extras
HandStand Hold practice 10'
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Cardio
Run 10km / 151 bpm / 6:51 km / 1:08:27 / Cadence 167
Vendredi week 19
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 4 Pull Up @24kg
W.O.D
- 8 rounds for time
-
- 10 Strict Dips
- 5 Pull Up
- 10 Push Up
- 15 Air Squat
- Results : 10'08
Emom 5' chaques
- Hollow Hold 25"
Mercredi week 19
_01
Cardio
TimeFrame:
Entre 30 minutes et 1 heure
Running
- Warm up 2k Run
- 4 rounds :
- 5' Half marathon pace 5'25
- 45" Rest
- 2km Cool Down
Results
Dur sur le dernier round pas facile de garder le ryhtme
Mardi week 19
_01
Weightlifting
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 45kg
- Every 20" x 5' @ 50kg
- Every 30" x 5' @ 55kg
- Every 45" x 5' @ 60kg
- Emom 5' @ 65kg
Results
Dur dur la reprise 65kg n'étais pas propre !
Lundi week 19
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 3 Pull Up @24kg
W.O.D
10 rounds for time
10 Push Up
5 Pull up
Results : 10'08
Emom 5' chaques
- 6 Zercher Squat @40kg
- 6/6 Single leg RDL slant DBs @10kg x 2
- 5 Abs Roll on Feet + Knee
Extras
HandStand Hold practice 10'
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Cardio
Run 5km / 155 bpm / 5:50 km / 29:14
Samedi week 18
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 3 DL @120kg
W.O.D
10 Rounds I go U go per set avec Ju
20 strict dips
7 power clean @70kg
10 Pull up
Time : 25'38
Mercredi week 18
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 5 hspu facing def
W.O.D
50 Pull Up for time
Results : 5'28
Emom 5' chaques
- 10 Sitted good morning @20kg
- 5/5 Cossack Squat @7.5kg
- 30" hollow Hold
Mardi week 18
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 5 Pull Up @20kg
W.O.D
100 psuh up for time
Results : 5'28
Emom 5' chaques
- 10 Front Squat @30kg
- 9 KB RDL Def @20kg
- 5 Abs Roll on Feet + Knee
week 16 & 17
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Rest Weeks
Surfing & Bodyboarding
Vendredi week 15
_02
Workout
Score
19:45 PR
W.O.D
5 rounds For Time modified Barbara
- 10 Ring Pull Up
- 20 Push up
- 30 Sit Ups
- 40 Air Squats
Time : 19:45'
PR par rapport à Mercredi de la semaine 14
Jeudi week 15
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- HandStand Hold 10'
W.O.D
100 push up for time
5'03 avec les mains rentrées vers l'interieur torque interne
Mercredi week 15
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- HandStand Hold 10'
W.O.D
5' max pull up
Result : 36
- Tuck hold Emom 5'
Mardi week 15
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- HandStand Hold 10'
W.O.D
100 Push Up for time
Result : 4:55'
- Hollow Hold Emom 5'
Mercredi week 14
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
W.O.D
5 rounds For Time
- 10 Ring Pull Up
- 20 Push up
- 30 Sit Ups
- 40 Air Squats
Time : 21:29'
Mardi week 14
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- Reverse planche one bent knee ( Quelques secondes )
- Strict Mu Ring
W.O.D
EMOM 5'
- 6 Ring Pull Up
- 10' L-sit Hold
Ring Pull très dur sur la fin = 5 reps
Lundi week 14
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 90° planche hold x 3/4 ( Quelques secondes )
- HandStand Hold + HandStand Push up
W.O.D
Every 30"
- 10 Pseudo Push up
- 10 Diamond Push up
- 10 Archer Push up
- 10 Shoulder tap push up
- 10 Side to side push up
- 10 Wide Push up
- 10 Push up
- 10 Push up
- 10 Push up
- 10 Push up
Time : 5' Total 100 push up
EMOM 5'
- 25" Hollow Hold
Samedi week 13
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
WOD Murph
- 1600m Run
- 100 pull up strict
- 200 Push up
- 300 air squat
- 1600m Run
Results : 57 minutes
Vendredi week 13
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Emom 20' Clean & Jerk
- Départ 70kg + 1kg Minute
Results = clean & jerk à 90 et un clean a 95 et 100kg
Jeudi week 13
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 4 pull up @28kg
- 4 x 4 def facing hspu
Max push up
- Max push up sans les genoux au sol
- Resultat = 47
Calisthenics
- 10' HandStand
- 10 x Tuck 2 handStand 2 Tuck
Mardi week 13
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 4 Hspu facing def 20+20+15+10
- Max reps 5/5/5 Push up
Emom 5' chaques
- 6 ATG Split Squat 10kg Dbs
- 5 Chest to Bar dynamique
- 13 Hip Thrust Banded (vert) w/KB 32kg
- 10" L-Sit Hold
Calisthenics
- HandStand 10'
- Free HSPU 5'
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 50kg
- Every 20" x 5' @ 55kg
- Every 30" x 5' @ 60kg
- Every 45" x 5' @ 65kg
- Emom 5' @ 70kg
Echec sur la 3ème reps de snatch à 70 ! sensation de la barre lourde !
Lundi week 13
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 3 Pull Up @28kg
Emom 5' chaques
- 6 Front Squat @50kg
- 7 Dips Matador @10kg
- 6 KB RDL Def(20kg) @24kg
- 5 Abs Roll on Feet + Knee
_04
Results
Sensation
Dur sur les dernières pull up en force.
Emom & Force
Max pull up : pas fait / Dips = 7 / RDL et squat ok / et abs wheel 5 sur le max
Jeudi week 12
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
W.O.D
- 12 Pull Up
- 12 Dips
- 10 / 10 Cossack Squat
- 20 Push Up
- 12 Knee Raises
Time : 17'35
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Cardio
Run 5km
Time: 28'16 / BBP 158 / PPM : 175
Mardi week 12
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 3 Pull up @28kg
- 3 x 3 Hspu facing def
W.O.D
- 10 rounds for time
- 10 Wall Ball
- 10 Burpees
_04
Results
Sensation
Wod très dur en cardion !!
Time
17.35' !
Force
Ok sur tout
Samedi week 11
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 5 Deadlift @120kg
Workout
For time
- 50 Pull up
- 100 push up
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Emom 20' Clean & Jerk
- Départ 67kg + 1kg Minute
_04
Results
Sensation
Bonne sensation !
WOD
9'25
Haltéro
Une reps extra à 90 en Clean & Jerk
Vendredi week 11
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 3 HSPU facing strict 20/20/15/10
- Max Reps Pike Push Up
Emom 5' chaques
- 7/7 Cossack Squat 10kg Dbs
- 6 Chest to Bar dynamique
- 11 Seated Good Morning @20kg
- 12 Russian Twist @16kg
Calisthenics
- HandStand 10'
- 4 x 12 Shoulder fly standing
_04
Results
Sensation
Entrainement bien passé malgrès les grosses chaleurs
Emom & Force
Press ok / CTB = 4 en max et Abs modifié par russian twist 12 max = 20.
Jeudi week 11
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 3 Ring Chin up @20kg
- 1 série max reps unloaded
Emom 5' chaques
- 6 Sissy Squat / Nordic leg Extension
- 6 Dips Matador @10kg
- 10 Swiss Ball RDL
- 10" Tuck Hold
Calisthenics
- 10' HandStand
- 10 x Tuck 2 handStand 2 Tuck
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
BJJ
- 1h30
- No-Gi
_04
Results
Sensation
Dur aujourd'hui,Enchainement bjj et entrainement
Emom & Force
3 x 3 chin up ok ! Max reps Chin up = 7 / dips = 6 / mu bar
Mercredi Week 11
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 5 Back Squat @95kg 90" Rest
Emom 5' chaques
- 2 Banded rouge Mu Bar
- 10 / 10 KB Snatch @20kg
- 7/7 Archer Push Up
- Hollow Hold 10 - 15"
Renfo
- 3 rounds
- 20 Forarm Curl
- 20 Biceps Curl
- 12 Lat Raises
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
ROW
- 10 x 500m
_04
Results
Sensation
Force
Douleur à la cheville du coup 4 x 3 @60 en 32X0
Emom
Ok sur tout pas de max reps - Mu bar 3 reps sur le dernier rounds
Mardi week 11
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 3 Hspu facing def
- Max reps 5/5/5 Push up
Emom 5' chaques
- 6 ATG Split Squat 10kg Dbs
- 5 Chest to Bar dynamique
- 13 Hip Thrust Banded (vert) w/KB 32kg
- 10" L-Sit Hold
Calisthenics
- HandStand 10'
- Free HSPU 5'
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Cardio au choix
Row 3 x 1km
Run 5km
Bike 15km
Pump
- 3 x 20 reps
- Forarm
- Biceps Curl
_04
Results
Sensation
Run facile. Séance normale
Force
Ok sur la force et max push up 37 !
Emom
Ok sur tout ! 7 ATG / 5 CTB / 15 Hip Thrust
Run
6km / 36:36 / 156 bpm / 175 ppm
Lundi week 11
Workout
Score
7 MU PR
Force
- 5 x 5 Pull Up @24kg
- 1 série max reps unloaded
Emom 5' chaques
- 10 Cyclist Squat @20kg
- 6 Dips Matador @10kg
- 10 Romanian Deadlift Def(20kg) @60kg
- 3 - 5 Abs Roll on Feet + Knee
Calisthenics
- HandStand 10'
- Max mu Ring Strict
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 49kg
- Every 20" x 5' @ 54kg
- Every 30" x 5' @ 59kg
- Every 45" x 5' @ 64kg
- Emom 5' @ 69kg +1kg par minute
_04
Results
Sensation
Dur sur les dernières pull up en force. debut du sugar diet ;)
Emom & Force
Max pull up : 15 / Dips = 6 / RDL et squat ok / et abs wheel 4 et 5 sur le max
Haltero
73 kg / Mais 2 échec à 73 avant qu'elle passe
PR
7 mu strict Ring !!
Samedi week 10
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 5 Deadlift @120kg
Workout
Emom 5'
- 15 push up
- rest time in plank
Rest 2'
Emom 5'
- 10 Air Squat 32XO
Emom 5'
- 8 Pull up
Rest Hollow Hold
_04
Results
Sensation
Bonne sensation !
Emom & Force
Deadlift ok ! emom push up besoin de casser une fois sur les genoux et quelques pauses sur la dernière minute sur les pieds. Squat ok et pull up 2 dernier round à 6 reps en cassant et hollow rock en velo ;)
Vendredi week 10
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 5 Strict Press @55kg
- Max Reps Pike Push Up
Emom 5' chaques
- 7/7 Cossack Squat 10kg Dbs
- 6 Chest to Bar dynamique
- 11 Seated Good Morning @20kg
- 12 Russian Twist @16kg
Calisthenics
- HandStand 10'
- 4 x 12 Shoulder fly standing
_04
Results
Sensation
Entrainement bien passé malgrès les grosses chaleurs
Emom & Force
Press ok / CTB = 4 en max et Abs modifié par russian twist 12 max = 20.
Jeudi week 10
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 5 Pull Up @24kg
- 1 série max reps unloaded
Emom 5' chaques
- 6 Sissy Squat / Nordic leg Extension
- 11 Dips Matador
- 10 Swiss Ball RDL
- 10" Tuck Hold
Calisthenics
- 10' HandStand
- 10 x Tuck 2 handStand 2 Tuck
_04
Results
Sensation
Bien passe aujourd'hui, pas d'haltero / remplacement des sissy par des mu bar strict
Emom & Force
5 x 5 pull en force très dur derniere reps très limite ! Max reps pull up = O / dips = 13 / mu bar strict ( red band ) = 3.
Mardi week 10
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 5 Strict Press @55kg
- Max reps DBs Bench Press @15kg
Emom 5' chaques
- 6 ATG Split Squat 10kg Dbs
- 5 Chest to Bar dynamique
- 13 Hip Thrust Banded (vert) w/KB 32kg
- 10" L-Sit Hold
Calisthenics
- HandStand 10'
- Free HSPU 5'
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Cardio au choix
Row 3 x 1km
Run 5km
Bike 15km
Pump
- 3 x 20 reps
- Forarm
- Biceps Curl
_04
Results
Sensation
Run facile. Séance normale
Force
Ok sur la force et max bench pas fait !
Emom
Ok sur tout ! 7 ATG / 5 CTB / 15 Hip Thrust
Run
5km / 29:52 / 151 bpm / 170 ppm
Lundi week 10
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 4 x 5 Pull Up @24kg
- 1 série max reps unloaded
Emom 5' chaques
- 10 Cyclist Squat @32kg
- 11 Dips Matador
- 10 Romanian Deadlift Def(20kg) @60kg
- 10 Abs Roll on knee
Calisthenics
- HandStand 10'
- 4 x 2 mu Ring Strict
- 1 x 3 mu Ring Strict
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 49kg
- Every 20" x 5' @ 54kg
- Every 30" x 5' @ 59kg
- Every 45" x 5' @ 64kg
- Emom 5' @ 69kg +1kg par minute
_04
Results
Sensation
Un peu dur sur les dernières pull up en force. Et sur les squats en fin d'emom
Emom & Force
Dips = 11 reps sur le max ! ok sur le reste / Mu ring = 4 x 2 + 1 x 3
Haltero
73 kg bonne sensation / Mais echec sur avant dernière reps à 71 kg
Samedi week 8
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 5 x 4 Deadlift @120kg
Workout
8 rounds For Time
- 10 Ring row
- 10 Push Up
_04
Results
Sensation
FAcile sur les DL
WOD
Time 7:15 environ mais ring row sur les pieds à partir du 3ème rounds !! et push up facile
Vendredi week 9
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 5 Strict Press @55kg
- Max Reps Pike Push Up
Emom 5' chaques
- 7/7 Cossack Squat 10kg Dbs
- 6 Chest to Bar dynamique
- 11 Seated Good Morning @20kg
- 12 Russian Twist @16kg
Calisthenics
- HandStand 10'
- 4 x 12 Shoulder fly standing
_04
Results
Sensation
Entrainement bien passé malgrès les grosses chaleurs
Emom & Force
Press ok / CTB = 4 en max et Abs modifié par russian twist 12 max = 20.
Jeudi week 9
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 5 Pull Up @24kg
- 1 série max reps unloaded
Emom 5' chaques
- 6 Sissy Squat / Nordic leg Extension
- 11 Dips Matador
- 10 Swiss Ball RDL
- 10" Tuck Hold
Calisthenics
- 10' HandStand
- 10 x Tuck 2 handStand 2 Tuck
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Emom 20' Clean & Jerk
- Départ 67kg + 1kg Minute
_04
Results
Sensation
Bien passe aujourd'hui, sensation de facilite sur l'emon
Emom & Force
ok sur tout Max reps pull up = 13 / dips = 13 / sissy squat = 8. Tuck Hold max = 15" Pas fait l'haltéro
Mercredi Week 9
_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 5 Back Squat @95kg 90" Rest
Emom 5' chaques
- 2 Banded rouge Mu Bar
- 10 / 10 KB Snatch @20kg
- 7/7 Archer Push Up
- Tuck Hold 10 - 15"
Calistenics
- HandStand 10'
- 3 x 3 Front Lever Bascule
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Cardio au choix
Row 3 x 1km
Run 5km
Bike 15km
_04
Results
Sensation
Force
Ok sur les squats
Emom
Ok sur tout pas de max reps - Mu bar 5 reps sur le dernier rounds
Cardio
pas eu le temps !
