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Programme Force
1er mois

Cycle 1

Micro cycle 1

Semaine 1

Session 1

A) Warm-up

9' Bike erg

  3' low intensity

  2' medium

  1' high

 Rest 1'

2 x 8/8 ATG Split Squats @ body weight

B) Squats

Every 2' for 3 sets : 12 Front Squats @50%

  Rest 3'

Every 2'30 for 3 sets : 20 Backward Lunges @50% of 1 RM Back Squat

  Rest 3'

Every 1'30 for 3 sets : 8 Reverse Nordics (slow eccentric phase)

C) Push

Every 2' for 3 sets : 12 Strict Presses @50%

  Rest 3'

Every 2' for 3 sets : 12 Dumbbells Bench Presses

  Rest 3'

Every 2' for 3 sets : 12 Dips on matador or rings

D) Core 

Every 1' : 10-12 Kipping TTB or Knees Raises (adapt as needed), 5 sets

F) Stretching 15'

Session 2

A) Warm-up

6' Row erg 

  3' low intensity

  2' medium intensity

  1' maximale intensity

Straight into 3 rounds of

  20" commando

  20" reverse plank

  20" side plank left

  20" side plank right

B) Hinge

Every 2' : 12 Deadlifts @50% of 1 RM, 3 sets

  Rest 3'

Every 1'30 : 12 Hip Thrusts @50% of 1 RM Deadlift, 3 sets

  Rest 3'

Every 2' : 6 Nordic Curls (slow eccentric phase), 3 sets

C) Pull

Every 2' : 12 Strict Pull ups (banded if needed), 3 sets

  Rest 3'

Every 2' : 12 Ring Rows, 3 sets

  Rest 3'

Every 2' : 12 Barbell Upright rows 

D) Core

Every 2'30 : 25 armless sit-ups, 3 sets

F) Stretching 15'

Passive stretch at least 1' on a position on your mobility weaknesses

Session 3

A) Warm-up / 2 rounds of

  15 Wall Tibialis raises

  15/15 Soleus Calf Raises

B) Aerobic capacity

Run 20' slow pace (8-11 km/h)

Straight into 25' bike slow pace @120-200 Watts (damper 3-4) 80-90 tours/min

C) Stretching 30'

Session 4

A) Warm-up : 3 rounds of

  10/10 Step-ups 20"

  10 Ring Leg Curls

  20m Duck walk

part 2 : shoulder active mobility

  

B) Wod Benchmark / Strict Cindy

Amrap 20'

  5 Strict Pull ups

  10 Pushups

  15 Air Squats

C) Core / 3 rounds

  30" reverse chinese plank

  20 V-ups

D) Stretching 15'

Session 5

A) Warm-up / 3 rounds

  20 Jumping Jacks

  20" Copenhagen plank left

  20" // right

  20 walking lunges

B) Intervals : 4 sets 4' ON / 2' OFF

  Burpees

  Jumping Lunges

  Db Snatches 10-25 kg

  Box Jump Overs (Step down)

20 reps par exercice et max reps sur le dernier, chaque intervalle vous changez l'ordre pour finir par un autre exercice.

Il y a 4 tours, 4 exos donc chaque tour se termine par un exo différent. 

Premier tour on commence par les burpees, 2ème tour par les lunges, 3ème par les snatches, 4ème par les BJO et on garde le même ordre.

C) Accessory work / 3 sets of

  12 Db Pull Overs

  12 Bench Butterflies Dbs (bras tendus !)

D) Stretching 10'

Semaine 2

Session 1

A) Warm-up

9' Bike erg

  3' low intensity

  2' medium

  1' high

 Rest 1'

2 x 8/8 ATG Split Squats @ body weight

B) Squats

Every 2' for 3 sets : 12 Front Squats @55%

  Rest 3'

Every 2'30 for 3 sets : 12/12 Bulgarian Split Squats @25% of 1 RM Back Squat

  Rest 3'

Every 2' for 3 sets : 8 Reverse Nordics (slow eccentric phase)

C) Push

Every 2' for 3 sets : 12 Strict Presses @55%

  Rest 3'

Every 2' for 3 sets : 12 Dumbbell Bench Presses

  Rest 3'

Every 2' for 3 sets : 12 Dips weighted

D) Core 

3 sets of maximum hang time L-sit or tuck sit, rest 1'30

F) Stretching 15'

Session 2

A) Warm-up

6' Row erg 

  3' low intensity

  2' medium intensity

  1' maximale intensity

Straight into 3 rounds of

  20" Arch position

  20" Copenhagen plank left

  20" Copenhagen plank right

  20" Hollow position

B) Hinge

Every 2' for 3 sets : 12 Deadlifts @60% of 1 RM

  Rest 3'

Every 1'30 for 3 sets : 12 Hip Thrusts @60% of 1 RM Deadlift

  Rest 3'

Every 2' for 3 sets : 8 Zercher Jefferson Curls Barbell

C) Pull

Every 2' for 3 sets : 12 Strict Pull ups (banded if needed)

  Rest 3'

Every 2' for 3 sets : 12 Pendlay Rows barbell @60%

  Rest 3'

Every 2' for 3 sets : 12 Sumo Deadlift Highpulls (SDHP) barbell

D) Core

Every 2' : 25-35 V-ups, 4 sets

F) Stretching 15'

Session 3

A) Warm-up

Ankle mobility for running

B) Aerobic capacity

25' bike slow pace @120-200 Watts (damper 3-4) 80-90 tours/min

Straight into : Run 20' slow pace (8-11 km/h)

C) Stretching 30'

Session 4

A) Warm-up / 3 rounds of

  20 Walking Lunges

  10 Burpees target

  10 V-ups

B) Wod Benchmark : Angie

For time (Advanced level)

  100 Pull-ups

  100 Push-ups

  100 Sit-ups

  100 Air Squats

Intermediate Level : 5 rounds of 20 reps

Beginner level : 10 rounds of 10 reps

C) Shoulder stability

3 x 10/10 Side lying Db external rotation (ER), no rest

rest 2'

3 x iso max Prone W holding 2-5 kg Dbs

Session 5

A) Warm-up / 2 rounds of

  10 Dbs Cuban Press 2-8 kg

  20 alternating Cossak Squats

  10 kipping arch to hollow

  10 Ring rows

B) Intervals / 4 sets 2' ON / 1' OFF

  10 Bar Muscle Ups (Bar MU) / Chest to bar Pull-ups (CTB)

  Max Dumbbells Thrusters 2 x 10-25 kg

C) Accessory work / 3 sets of

  12 Db Pull Overs

  12 Bench Butterflies Dbs (bras tendus !)

Rest 1'

D) Stretching 10'

Semaine 3

Session 1

A) Warm-up

9' Bike erg

  3' low intensity

  2' medium

  1' high

 Rest 1'

2 x 8/8 ATG Split Squats @ body weight

2 x 20" on each side Copenhagen plank

B) Squats

Every 2' for 3 sets : 12 Front Squats @60%

  Rest 3'

Every 2'30 for 3 sets : 12/12 Bulgarian Split Squats @27% of 1 RM Back Squat

  Rest 3'

Every 2' for 3 sets : 10 Reverse Nordics (slow eccentric phase)

C) Push

Every 2' for 3 sets : 12 Strict Presses @60%

  Rest 3'

Every 2' for 3 sets : 12 Dumbbell Bench Presses AHAP

  Rest 3'

Every 2' for 3 sets : 12 Dips weighted AHAP

D) Core 

3 sets of maximum hang time L-sit or tuck sit, rest 1'30

F) Stretching 15'

 

Session 2

A) Warm-up

6' Row erg 

  3' low intensity

  2' medium intensity

  1' maximal intensity

B) Hinge

Every 2' for 3 sets : 12 Deadlifts @70-65-60% of 1 RM

  Rest 3'

Every 1'30 for 3 sets : 12 Hip Thrusts @70% of 1 RM Deadlift

  Rest 3'

Every 2' for 3 sets : 8 Zercher Jefferson Curls

C) Pull

Every 2' for 3 sets : 12 Strict Pull ups (banded if needed)

  Rest 3'

Every 2' for 3 sets : 12/12 Db Chainsaw rows as heavy as possible (AHAP)

  Rest 3'

Every 2' for 3 sets : 12 Barbell Upright rows AHAP

D) Core

10 x 30" ON / 30" OFF

  GHD Sit-ups

  GHD Hip Extensions

F) Stretching 15'

Session 3

A) Warm-up

Ankle mobility for running

B) Aerobic capacity

20' bike easy pace @120-200 Watts (damper 3-4) 80-90 tours/min

Straight into : Run 20' easy pace (8-11 km/h)

Straight into 10' Ski erg or Row erg easy pace

C) Stretching 30'

Session 4

A) Warm-up / 3 rounds of

  20 Jumping jacks

  20 Moutain Climbers

  10 Cossack Squats

B) Wod Benchmark / BARBARA

5 rounds for time of

  20 Pullups

  30 Pushups

  40 Sit-ups

  50 Air Squats

  Rest 3'

(Advanced version)

Intermediate version : 4 rounds of 10/20/30/40/50

Beginner version : 3 rounds of : 

  10 Banded Pull-ups

  20 Kneeling Push-ups

  30 Sit-ups

  40 Air Squats

C) Stretching 15'

Session 5

A) Warm-up / 4 rounds of

  20" moutain climbers

  2 Wall Walks

  10 Box jump overs (BJO) step down

  5/5 Curtsey lunges

B) Intervals 

4 sets of 4' ON / 2' OFF

  16/20 Cal Row

  15 Kb Swings (girl 16-24 / men 24-32 kg)

  10 Burpees box jumps overs (BBJO)

  Max Dumbbells Push Presses 2 x 12,5-22,5 kg

C) Accessory work / 3 sets of

  10 Db Pull Overs

  10 Bench Butterflies Dbs (bras tendus !)

Rest 1'

D) Stretching 15'

Week 4

Session 1

A) Warm-up

Run 10' easy pace

B) Test maximal strength

  Find 1 RM Deadlift

  Then, Find 1 RM Strict Weighted Pull up

C) Power

Every 2'30 for 4 sets :

  4 Double Heavy Dbs Hang Snatch 15-30 kg

  4 Jumps (jump as high as possible)

  

D) Stretching 15'

Session 2

A) Warm-up

10' Bike easy pace

B) Test maximal strength

  Find 1 RM Front Squat

  Find 1 RM Strict Press

C) Power

Every 2'30 for 4 sets : 

  4 Jumping Muscle-ups

  4 Medecin ball throws or Sandbag Cleans 30-70 kg

D) Stretching 15'

Session 3

Swim or bike 1H  

Session 4

A) Warm-up / 3 rounds with 20" ON / 10" OFF

  Handstand hold

  Copenhagen plank left / 20" right

  Reverse Plank

  Hollow hold

B) Test maximal strength

  Find 1 RM Back Squat

  Find 1 RM Bench Press

C) Power 

Every 2'30 for 4 sets :

  4 Box Back Squat @50% (explosive concentric phase)

  4 Burpees Broad Jumps (as far as possible - explosive)

D) Stretching 20'

Session 5 - Sprint outdoor

A) Warm-up

Footing 5' (alternate 200m run + 200m reverse run)

Athletic Drills 5'

B) Sprints

Every 1' for 6 sets : 20m sprint

 Rest 2'

Every 1'15 for 6 sets : 30 m sprint

 Rest 2'

Every 2'30 for 3 sets : 100m sprint

C) Active recovery

Footing 10'