Workout du 30/09/2015

BADASS WEEK4/DAY 2: LOWER BODY WORKOUT

1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (130) x 1, 90%(145,8) x1 100%(162) x 1 or more

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


=> 100 Burpees

Workout du 29/09/2015

Force

1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (93.5) x 1, 90%(105) x1 100%(117) x 1 or more

Team WoDs (3 Teammates)
WOD 1:
3 Full Rounds, 1 minute each. Each partner starts at one of the three, then switches on the minute:
Thrusters (95/95)
Toes 2 Bar
Rest

Score: total reps

WOD 2:
3 Rounds of
400m Run (whole team)
60 Box Jumps
60 Wall Balls

WOD 3:
100 Clean & Jerks (95/65)
One partner working at a time

Bonus : 100 Burpees (Chacun)

Workout du 28/09/2015

WEEK4 DAY 1: UPPER BODY WORKOUT

1. Bench Press Wendler (Week4 bonus Week) 5-3-1: 80% (82,5) x 1, 90%(92,5) x1 100%(102,5) x 1 or more

2. Incline DB Press: 2 x Max Reps using the same weight as last week (2x25Kg)

3a. Bent-over 1-Arm DB Rows: 4x8 ea arm
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.

Finisher => 100 Burpees

Workout du 25/09/2015

Badass de Franco Week 3 Day 3


1. Remplacement des tractions par 5-3-1 pullups lestées (Jim Wendler)

set 1 : 5*5 75% (27)
set 2 : 5*3 85% (30)
set 3 : 5*1+ 95% (34)

2a. Front Lat Pulldowns (neutral grip): 2 x Max Reps (20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press (neutral grip): 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

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 15
 D) Hip-ups x 15

6. 100 push-ups faster than last week

Finisher
100 Burpees

Abs Core Circuit

Workout du 24/09/2015

Force

Shoulder Press mode Wendler week3  : 75%x5 (47kg), 85%x3 (53kg), 95%x1+ (60kg max rép)
Base maxi = 90% de 70kg = 63kg

Team WoD
Murph team

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Run together
Split the réps

Abs WoD
5 rounds
5-10-15
5 toes to bar
10 Hollow Rocks
15 Sit ups

Finisher
100 Burpees

Workout du 23/09/2015

Badass WEEK1 DAY 2: LOWER BODY WORKOUT


1. Deadlift mode Wendler week3  : 75%x5 (120kg), 85%x3 (135kg), 95%x1+ (155kg max rép)

2. Bulgarian Split Squat Jumps: 4x5 ea leg (BW only)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15

4. Alternating Forward Lunge, holding DB’s: 2x45 seconds

5. Timed one-mile run – Faster than Week 1

Finisher

100 Burpees!

Workout du 22/09/2015

Force Back Squat
Wenlder Week3

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 75% x 5 (90)
Set 2 85% x 3 (100)
Set 3 95% x 1+ (110)

Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!

Team WoD (à 2)
=> Pour Séb!

Relais 10km rameur
500m/500m x 10

Pendant qu'un rame, l'autre doit faire

5 Pull Ups
10 Burpees
15 KB Swing 20Kg

Workout du 21/09/2015

WEEK3 DAY 1: UPPER BODY WORKOUT

1. Bench Press Wendler 5-3-1: 75% (77,5) x 5, 85%(88) x3 95%(98) x 1 or more

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

3a. Bent-over 1-Arm DB Rows: 4x10 ea arm
3b. Triceps Rope Pushdowns: 4x10

4a. BB Shrugs (2 Sec Holds): 3x10
4b. Incline rear dealt fles, pinkies up: 3x12

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.

Finisher => 100 Burpees

Workout du 19/09/015

Test nouvelle salle Fitlane de Cannes

Badass de Franco Week 1 Day 3


1. Remplacement des tractions par 5-3-1 pullups lesté (Jim Wendler)

Phase 1 = Prise de max

Phase 2 = Week1
set 1 : 5*3 70%
set 2 : 5*3 80%
set 3 : 5*3+ 90%

2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
(20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

3a. “Rolling” triceps extensions – 5x8
3b. Hammer Curls (both arms same time) – 5x8

4. Core Circuit: x2
 A) Toe Touches x20
 B) Bicycle x 30 Total
 C) Side Plank x 30sec each side

5. 100 push-ups faster than last week

Finisher
100 Burpees

Workout du 17/09/2015

Force
Wendler 5-3-1 Deadlift week2

Gym
EMOM 10 Minutes
3 Muscle Up

Explosivité
EMOM 6 Minutes
5 Thrusters à 65 Kg

Cardio
EMOM 10 Minutes
10 Burpees

Workout du 16/09/2015

Badass WEEK1 DAY 2: LOWER BODY WORKOUT


1. DB Squat Jumps, holding 15lb. DB’s: 4x6

2. Shoulder Press mode Wendler week1  : 70%x3 (44kg), 80%x3 (50kg), 90%x3+ (55kg max rép)
Base maxi = 90% de 70kg = 63kg

3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg mini)

4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!

Finisher

Bah 100 Burpees!

Workout du 15/06/2015

Force Back Squat
Wenlder Week2

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 70% x 3 (82)
Set 2 80% x 3 (93,5)
Set 3 90% x 3+ (105)

Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!

Team WoD (à 2)

Relais 10km rameur
500m/500m x 10

Pendant qu'un rame, l'autre doit faire

5 Pull Ups
10 Burpees
15 KB Swing 20Kg


Abs WoD

5 round
5 toes to bar
10 Hollow Rock
15 Sit ups

Workout du 14/09/2015

Badass programme

WEEK2/DAY 1: UPPER BODY WORKOUT

1. Bench Press: Wendler Week 2: 70% x 3 (72), 80% x 3 (83), 90% x 3+ (93)

2. Flat DB Press: 2 x Max Reps (w/ same weight as last week)

3a. Seated Overhand Grip Cable Rows: 4x12
3b. Cable Triceps Pushdowns (straight bar): 4x12

4a. DB Shrugs (2 Sec Holds): 3x12
4b. DB Lateral Raises: 3x12

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.

Finisher

Les traditionnelles 100 burpees

Workout du 11/09/2015

Badass de Franco Week 1 Day 3


1. Remplacement des tractions par 5-3-1 pullups lesté (Jim Wendler)

Phase 1 = Prise de max

Phase 2 = Week1
set 1 : 5*5 65%
set 2 : 5*5 75%
set 3 : 5*5+ 85%

2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
(20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8

4. Core Circuit: x2
 A) Toe Touches x20
 B) Bicycle x 30 Total
 C) Side Plank x 30sec each side

5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100
push-ups)

Finisher 
100 Burpees

Workout du 10/09/2015

Force
Shoulder Press 5-3-1 week1
1RM : 70 Kg
90% = 63Kg
Set1 : 65% x5   (40kg)
Set2 : 75% x5   (47kg)
Set3 : 85% x5+ (53kg)

WoD (3 participants)
Chelsea +1
EMOM 30 Minutes
6 pull ups
11 Push ups
16 squats

Finisher 
100 Burpees

Quand même...

Workout du 09/09/2015

Badass WEEK1 DAY 2: LOWER BODY WORKOUT

1. DB Squat Jumps, holding 10lb. DB’s: 4x6

2. Deadlift mode Wendler week1  : 65%x5 (105kg), 75%x5 (120kg), 85%x5+ (137kg max rép)
Base maxi deadlift = 90% de 180Kg = 162Kg

3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg)

4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!

Legacy Time = 7min05

Workout du 08/09/2015

Force Back Squat

Wenlder Week1

Set 1 65% x 5 (76)
Set 2 75% x 5 (87,5)
Set 3 85% x 5+ (99,5)

Team WoD (3)

EMOM 30 Minutes
Min 1 - Teamate 1 - 30 Secondes GHD static back extension (Avec du leste si possible)
Min 2 - Teamate 2 - 10 Power Clean 50Kg
Min 3 - Teamate 3 - 10 Burpees

Abs WoD

5 round
5 toes to bar
10 Hollow Rock
15 Sit ups

Workout du 07/09/2015

Reprise du badass de Defranco pour 3 séances/semaine sur 12 semaines avec quelques ajustements...

Remplacement de la partie force par la méthode de Jim Wendler (Un peu adaptée pour coller aux semaines du badass).

Tableau Wendler

		100% = 90% du 1RM
		Week1	Week2	Week3	Week4	Week5 (deload)
Bench Press	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5
Squats	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5
Deadlift	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5
Overhead Press	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5

Rappel pour le dernier set il faut tenter un PR max rép sans JAMAIS aller jusqu'à l’échec. La dernière rép doit être dur mais elle doit passer. Ne pas tenter la rép DE TROP.

Ce qui donne pour ce WEEK1 / DAY1

UPPER BODY WORKOUT

1. Bench Press: Wendler Week 1

2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can

get around 20-25 reps with on the 1st set.)

3a. Seated Overhand Grip Cable Rows: 4x15 

3b. Cable Triceps Pushdowns (straight bar): 4x15 

4a. DB Shrugs (2 Sec Holds): 3x15  (2x27,5Kg)

4b. DB Lateral Raises: 3x15 (2x7,5Kg)

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat) : 2 sets.

Perform 10 reps of each exercise. Rest 90 sec. b/t sets. (Barre de 35Kg/40Kg)

*ab = superset

Workout du 04/09/2015

 Force

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


WoD "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Finisher
WoD Randy

For Time

75 Power Snatch 34 kg

Rest day

Workout du 02/09/2015

Force

Chercher son 1RM au Back Squat


EMOM 30 minutes
Odd : 5 Deadlifts 100 Kg
Even : 10 KB Swing 24 kg

Finisher
Bodyweight Fran
21­-15-­9 reps of:
Pullups
Burpees

Workout du 01/09/2015

Séance avec James (Mon Bof)

Force

Chercher son 1RM au Bench Press

Puis

WoD de décrasage la suite avec

Chelsea +1

EMOM 30 minutes

6 Pull ups

11 Push Ups

16 Squat