Workout du 31/07/2015

BADASS
WEEK12/DAY 3: UPPER BODY WORKOUT (Last day!)

1. Chin-ups: 1 x max reps

2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm

3. Incline DB rear delt fles, thumbs up: 3x15

4. Eccentric BB Curls: 3x5 (“cheat” weight up, lower as slow as possible)

5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
 A) Standing Russian Twists
 B) Standing Side Bends
 C) Crunches, feet on flor
 D) Crunches, legs at 90 degrees
 E) Toe Touches

6. Push-up test: 1 x max reps of ‘regular’ push-ups

Workout du 30/07/2015

Team WoD 2v2

Summer Fever WOD (for each team):

- 100 Deadlifts 225lbs (100Kg)
- 100 dumbell Ground to ovrhead 50lbs (25 Kg)
- 100 overhead walking lunges with 45lbs plate (20Kg)
- 100 Calories Row
- 100 toes to bar
- 100 burpees

Workout du 29/07/2015

BADASS 

WEEK12/DAY 2: LOWER BODY WORKOUT

1. DB Squat Jumps, holding 10lb. DB’s: 5x5

2. Low box heel touches: 3x12ea leg  (Remplacé par des pistols squat)

3a. Single leg supine hip thrust (foot elevated): 3x12ea leg
3b. DB Side Bends: 3x15ea side

4. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!

Workout du 28/07/2015

BADASS (last week)

WEEK12/DAY 1: UPPER BODY WORKOUT

1. *Bench Press: 185 lbs. or 225 lbs. for 1 set of max reps.
*If you’re going to perform the 185-pound rep test, use this warm-up: Barx10, 95x5, 135x3, 165x2, 195x1, (225x1 if strong enough)
*If you’re going to perform the 225-pound rep test, use this warm-up: Barx10, 135x5, 185x3, 225x1, 275x1, (315x1 if strong enough)

2. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no
longer touch your chest to the bar.)

3. Barbell Overhead Shrugs: 3x15

4. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1

5. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 5 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th
set perform 7 reps. 5th set perform 6 reps.

Workout du 26/07/2015

400m Burpee for time

(Avec Elsabre)

Workout du 24/07/2015

BADASS

WEEK11/DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = chin-up max + 80%

2A. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 12ea
2B. Standing DB Side Press: 2x12ea arm

3. Incline DB rear delt flyes, thumbs up: 3x15

4. Eccentric BB Curls: 2x5 (“cheat” weight up, lower as slow as possible)

5. 45lb. Plate Core Circuit:
15ea. exercise, 2x thru

A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on floor
D) Crunches, legs at 90 degrees
E) Toe Touches

6. Barbell Push-ups, descending sets (“20 down to 1”): Perform 20 barbell push-ups, then 19, then 18, then 17, etc. Rest the least amount of time between sets while still enabling yourself enough recovery time to complete all the reps in each set.

Workout du 22/07/2015

BADASS

DAY 2: LOWER BODY WORKOUT

1. DB Squat Jumps, holding 10lb. DB’s: 3x5

2. Squat or Deadlift: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, *102% x 1 *If you get
102% with “room to spare”, you can add some weight and do another single.

3a. Single leg supine hip thrust (foot elevated): 3x10ea leg
3b. DB Side Bends: 3x15ea side

4. Low box heel touches: 2x12ea leg

Workout du 21/07/2015

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Workout du 20/07/2015

BADASS

WEEK11/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, *102% x 1 *If you get

102% with “room to spare”, you can add some weight and do another single.

2. DB Floor Press, palms in: 2 x Max Reps using the same weight (Choose a weight that you can get around 20-25 reps with on the 1st set.)

3. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no longer touch your chest to the bar.)

4. Barbell Overhead Shrugs: 3x15

5. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1

6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press, RDL’s, bent rows): 4 *descending sets. Rest 60 seconds between sets. *1st set perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th set perform 7 reps.

Workout du 17/07/2015

BADASS 

WEEK10 (Deload)

DAY 3:UPPER BODY WORKOUT

1.Chin-ups (total reps) =50% o chin-up max

2a.Front Lat Pulldowns (Wide Grip):2x10
2b.Seated DB lateral raises: 2x10

3.Blackburns: 4 Positions, 15 Seconds each (1 set)

4.Cable Curls: 2x12

5.Core Circuit:x2
A) V-ups x 15
B) Hip-ups x 15
C) Alternating Toe Touch (Right hand to Left Foot, etc) x 15ea side

Workout du 15/07/2015

BADASS 

(Deload Week)

WEEK10/DAY 2:
LOWER BODY WORKOUT

1.Kneeling Jumps:2x6 (BW only)

2.Squat or Deadlift:50% x 5, 60% x 5

3a. Stability Ball Hamstring Curls (keep hips up):2x10
3b.Stability Ball Plank (Ball Under Arms, Feet On Bench):2x30sec.

4.Steady State cardio:walk, bike or elliptical: 20-30min. @ 60-70% of your max HR
=> remplacé par un 5km rameur en mode cool mais pas trop (19:59)

Workout du 14/07/2015

Séance de fractionné sur piste

Warm up run 1200m

3 rounds (as fast as possible)

run 500m
rest 2min
run 400m
rest 1min30
run 300m
rest 1 minute
run 200m
rest 30 seconds
run 100m

Workout du 13/07/2014

BADASS

WEEK10/DAY 1 (DELOAD)
UPPER BODY WORKOUT

1.Bench Press:50% x 5, 60% x 5

2a.Push-ups:2x20
2b.Seated Cable Neutral Grip Rows:2x20

3.Bicep “21’s” (version 2.0):1 set

4.“BeZercher” Barbell Complex
(Zercher squats, Zercher reverse lunges, curl to press,RDL’s, bent rows):
1 set. Perform 8 reps of each exercise w/ just the barbell.

Workout du 10/07/2015

BADASS

WEEK9/DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 70%

2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps,
drop 10lbs., 6 more reps)

3a. Seated DB “Modifid Arnold Press”: 3x8
3b. Incline DB “cleans”: 3x10

4. Barbell Curls: 5x6

5. Core Circuit w/Med Ball: x2
 A) Spread Eagle Situps x 20
 B) Seated Twists x 20ea side
 C) Toe Touches x 25

6. Barbell Push-ups, descending sets (“19 down to 1”): Perform 19 barbell push-ups,
then 18, then 17, then 16, etc. Rest the least amount of time between sets while still
enabling yourself enough recovery time to complete all the reps in each set.

Workout du 09/07/2015

Team WoD
Jeux de cartes (52)

Nombre de réps = numéro de carte
As = 11
Tetes = 10

Pique : Burpee
Trefle: Hollow Rocks
Coeur : Pull Ups
Carreau : Release Push up

Joker 1 all team: 100 Box Jump (x Nombre de personnes)
Joker 2 all team : 100 Kb Swing 24 Kg (x Nombre de personnes)

Lauren Fisher

Workout du 08/07/2015

BADASS
WEEK9/DAY 2: LOWER BODY WORKOUT

1. Squat AND Deadlift: 80%(90/135) x 5, 85%(95/145) x 3, 95%(105/160) x 1 or more

2. Split Squat Jumps (BW only): 3 x 30sec

3a. DB RDL: 3x10
3b. Plank “shoulder touches”: 3x12 ea shoulder

4. Single Leg “Speed Skater” Squats: 2x10ea leg

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 14-16 times.

Workout du 07/07/2015

TEAM THORIUM WOD1 

WOD1 A

PRIMORDIAL NUCLIDE

IN THE 1ST MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 2ND MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 3RD MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 4TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 5TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 6TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 7TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT TOES TO BAR
IN THE 8TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT TOES TO BAR

SCORE = TOTAL NUMBER OF REPS, IF YOU CANNOT PERFORM TOES TO BAR, USE THESE 2 MINUTES AS REST BEFORE MOVING ONTO PART B

WOD2 B (Modified)

IN THE 9TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT POWER CLEANS

IN THE 10TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT POWER CLEANS

IN THE 11TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT POWER CLEANS

IN THE 12TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT POWER CLEANS

IN THE 13TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT POWER CLEANS

IN THE 14TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT POWER CLEANS

CHOOSE YOUR OWN WEIGHT,

SCORE = TOTAL REPS X WEIGHT

Pause Technique

Thrusters

Finisher (cardio)

Rowing

20 Minutes running Clock

30 secondes On/30 Secondes Off

Distance mini 140m, échec si en dessous

Workout du 06/07/2015

BADASS

WEEK9/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 80% x 5 (90), 85% x 3 (95), 95%(105) x 1 or more

2. Alternate DB bench (flt bench): 2x12 ea arm

3. Standing Rope “J” Pulldowns: 4x10

4. 3-Way “Shoulder Shocker”: 2x10 ea

5a. Timed DB Shrugs: 3 x 30sec
5b. Alt. Hammer Curls: 3x8ea arm

6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 3 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps.

BeZercher Barbell Complex

Workout du 03/07/2015

Badass
WEEK8/DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = chin-up max + 70%

2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps,
drop 10lbs., 6 more reps)

3a. Seated DB “Modifid Arnold Press”: 3x8
3b. Incline DB “cleans”: 3x10

4. Barbell Curls: 4x8

5. Core Circuit w/Med Ball: x2
 A) Spread Eagle Situps x 15
 B) Seated Twists x 20ea side
 C) Toe Touches x 20

6. Barbell Push-ups, descending sets (“18 down to 1”): Perform 18 barbell push-ups,
then 17, then 16, then 15, etc. Rest the least amount of time between sets while still
enabling yourself enough recovery time to complete all the reps in each set.

Workout du 02/07/2015

Team WoD
2v2

For time
300 Squats
200 Pushup
100 Pull Ups
100 Burpees
While 1 partner do Exercices the Other Row 500m
Swith every 500m

Bon courage!

Workout du 01/07/2015

BADASS

WEEK8/DAY 2: LOWER BODY WORKOUT


1. Squat and Deadlift: 77.5%(85/130) x 6, 82.5%(90/140) x 4, 90%(100/150) x 2 or more

2. Split Squat Jumps (BW only): 3 x 20sec.

3a. DB RDL: 3x12
3b. Plank “shoulder touches”: 3x12 ea shoulder

4. Single Leg “Speed Skater” Squats: 2x8ea leg

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 12-14 times