Workout du 30/06/2015

Team WoD 

Team of 3
For time

150 Power Clean (60Kg)
200 Rolling Abs
150 Wall Ball
200 Calorie Row


Teammate 1 do Power Cleans
Teammate 2 do Rolling Abs
Teammate 3 Hold back extension upper position while other teammate chains repetitions
=> swith position whenever you want according to your partners

Then

Teammate 1 do Wall Ball
Teammate 2 do Calorie Row
Teammate 3 Hold Plank
=> swith position whenever you want according to your partners

If plank is Broken other teammates stop doing repetitions

Each 5 Minutes => 5 burpees for all teamates

If One exercise is finished => 2 Teamates do plank or back extension

Workout du 29/06/2015

BADASS

WEEK8/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 77.5% (85) x 6, 82.5% (90) x 4, 90% (100) x 2 or more

2. Alternate DB bench (flt bench): 2x10 ea arm

3. Standing Rope “J” Pulldowns: 4x12

4. 3-Way “Shoulder Shocker”: 2x10 ea

5a. Timed DB Shrugs: 2 x 30sec
5b. Alt. Hammer Curls: 2x10ea arm

6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending
sets. Rest 60 seconds between sets. *1st set perform 6 reps of each exercise. 2nd
set perform 7 reps. 3rd set perform 8 reps. 4th set perform 9 reps. 5th set perform
10 reps.

Workout du 25/06/2015

BADSASS
WEEK7/DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = chin-up max + 60%

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1

3. Standing DB “Modifid Arnold Press”: 3x8

4. Blackburns: 4 Positions, 20 Seconds each x 2 sets

5. Cable Curls: 3x12

6. Core Circuit: x 2
 A) V-ups x 20
 B) Hip-ups x 20
 C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side

7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
 A) Mountain Climbers x 30
 B) Push-ups x 20
 C) Groiners x 10
 D) Burpees x 5

Workout du 24/06/2015

Team WoD

Cindy "Special team Edition"

AMRAP 30 Minutes
5 Pull Ups
10 Push Ups
15 Squat

Partners alternate rounds - while one partner performs their round, the "resting" partner holds a plank.

Need it!

Workout du 23/06/2015

BADASS

WEEK7 DAY 2: LOWER BODY WORKOUT


1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5
 (Blessure : Remplacé par le Squat)
2. Squat or Deadlift: 75% (85/125) x 7, 80% x 5(90/135), 85%(95/145) x 3 or more

3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds

4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 10-12 times.

Workout du 22/06/2015

BADASS
WEEK7/DAY1 UPPER BODY


1. Bench Press: 75% x 7 (82.5), 80% x 5 (88), 85% x 3 (93.5) or more

2. Off-set, Alternate Med Ball Push-ups: 2 x max reps

3a. Seated Cable Rows (Double-D handle): 3x10
3b. Lying DB triceps extensions: 3x10

4a. Cable Face Pull (2 second hold): 3x10
4b. Zottman Curls: 3x10

5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise. 4th set
perform 10 reps of each exercise.

Workout du 19/06/2015

BADASS

WEEK6/DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = chin-up max + 60%
(16-12-10-8 réps)

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
(Choose a weight that you can perform 10-12 reps with...rest about 20 seconds and then perform 5-8 more reps...rest another 20 seconds and perform 3-5 more reps. That equals 1 set! (Use the same weight for the entire "set" and take approx. 3sec. to 'lower' each rep.)

3. Standing DB “Modifid Arnold Press”: 3x10

4. Blackburns: 4 Positions, 15 Seconds each x 2 sets

5. Cable Curls: 3x15

6. Core Circuit: x 2
 A) V-ups x 20
 B) Hip-ups x 20
 C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side

7. Bodyweight Complex: 4x through, rest 60 sec. b/t sets
 A) Mountain Climbers x 30
 B) Push-ups x 20
 C) Groiners x 10
 D) Burpees x 5

Workout du 18/06/2015

TEAM WOD (2 members)

100 – Power Cleans (135/95)
100 – Ab Roll Outs
100 – Wall Balls (20/14)
100 – Cal Row

Every 5 min all teams stop and do 5 burpees, then continue the workout!


Burn! Burn! Burn!

Workout du 17/06/2015

BADASS
WEEK6/DAY2: LOWER BODY WORKOUT

1. Kneeling Jumps (holding med ball or w/ barbell on back): 4x5

2. Squat  AND Deadlift: 72.5% (80/125) x 8, 77.5%(85/130) x 6, 82.5%(90/140) x 4 or more

3a. Supine Hip Thrust (shoulders & feet elevated): 3x12
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds

4. DB Reverse Lunge, front foot elevated: 2x10 ea leg

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 8-10 times.

kneeling jump

Supine Hip Thrust

Stability Ball Plank

Workout du 16/06/2015

Petit jeu de carte entre amis :p

Pique : Squat
Coeur : KB Swing
Trèfle : Hollow rocks
Carreau : Pull Ups

Joker 1 : 1000m rameur (Hard)
Joker 2 : 50 Burpees

Workout du 15/06/2015

BADASS
WEEK6/DAY 1: UPPER BODY WORKOUT


1. Bench Press: 72.5% (80) x 8, 77.5%  x 6(85), 82.5% x 4 or more (90)

2. Off-set, Alternate Med Ball Push-ups: 2 x max reps

3a. Seated Cable Rows (Double-D handle): 3x12
3b. Lying DB triceps extensions: 3x12

4a. Cable Face Pull (2 second hold): 3x12
4b. Zottman Curls: 3x12

5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 3 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise.

Workout du 10/06/2015

Badass program

WEEK5/DAY 2: LOWER BODY WORKOUT (Deload Week)

1. DB Squat Jumps, holding 10lb. DB’s: 2x6
2. Squat and Deadlift: 50% x 5 (55/85), 60% x 5 (66/102)
3a. 45 Degree Back Raises, BW only: 2x10
3b. Seated MB Twists: 2x10 ea side
4. Steady State cardio: walk, bike or elliptical: 20-30min. @ 60-70% of your max HR
=> 30 Minutes elliptical

Automassage (Power Plate) + Stretching 

Sauna

Workout du 09/06/2015

10 Km rameur

=> 40min14

Workout du 08/06/2015

Badass

Day1/Week5 (DELOAD WEEK)

UPPER BODY WORKOUT

1. Bench Press: 50% x 5, 60% x 5 (55/70)
2. Flat DB Press: 2 x 15
3. Seated Cable Rows: 2x15
4. DB Shrugs: 2x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 1 set.
Perform 8 reps of each exercise w/ just the barbell.

Puis grosse séance de stetching (Cours de Stretch de 13h)

Workout du 05/06/2015

BADASS
WEEK4/DAY 3: UPPER BODY WORKOUT


1. Chin-ups (total reps) = chin-up max + 70%
2a. Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (w/ same weight as last week)
2b. Standing DB Military Press (Neutral Grip): 2 x Max Reps
(w/ same weight as last week)

3. 1-Arm Cable Rear Delt Flyes: 4x10 ea arm

4. “Run the rack” DB curls, palms up – 1 set (Example: 45x8, 35x8, 25x8, 15x8)

5. Core Circuit: x2
A) Sprinter Sit-ups x 20
B) V-ups x 15
C) Toe touches x 20
D) Hip-ups x 15

6. Bodyweight Complex – 3x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5

Workout du 04/06/2015

Conditionning
WoD triple 3

Row 3000m
300 DUs
Run 3 Miles/4800m

(Si périostite douloureuse => 10Km de rameur à la place)

Workout du 03/06/2015

BADASS WEEK4/DAY 2

LOWER BODY WORKOUT

1. Squat and Deadlift: 80% x 5 (88/136), 85% x 3 (94/144), 95% x 1(105/162)
2. Bulgarian Split Squat Jumps: 5x5, holding 5lb. DB’s
3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15
4. Alternating Forward Lunge, holding DB’s: 2x60 seconds
5. Timed one-mile run – Faster than Week 2!
(Périostite qui commence donc surement un switch avec un 2000m Rameur)

Workout du 02/06/2015

Conditionning

For time:

Run 400m
100 squats
50 DUs
100 sit-ups
Run 400m
100 push-ups
50 DUs
100 Pull-Ups
Run 400m
100 push-ups
50 DUs
100 sit-ups
Run 400m
100 squats
50 DUs

Workout du 01/06/2015

BADDASS WEEK4/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 80% x 5, 85% x 3, 95% x 1 or more
2. Incline DB Press: 2 x Max Reps (w/ same weight as last week)
3a. Bent-over 1-Arm DB Rows: 4x8
3b. Triceps Rope Pushdowns: 4x8
4a. BB Shrugs (2 Sec Holds): 3x8
4b. Incline rear dealt fles, pinkies up: 3x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 60 sec. b/t sets.

Lucas Parker est qualifié pour les Games 2015

(Première place au West regional)