Workout du 30/10/2015

BADASS WEEK 8 DAY 3: UPPER BODY WORKOUT

1. Pull Ups (Lesté 5/10/15/20/25Kg) = 12-10-8-6-4 réps

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.


Finisher

100Burpees

Workout du 29/10/2015

Force

Wendler Shoulder Press Week 3 (bis)
Shoulder Press mode Wendler week3  :
75%x5 (47kg), 85%x3 (53kg), 95%x1+ (60kg max rép)
Base maxi = 90% de 70kg = 63kg

Team WoD à 3

30 Minute running Clock

Minute 1 : 10 Power Clean (55Kg)
Minute 2 : 10 kb Swing 24 kg
Minute 3 : 10 burpees

=> Celui qui lâche est une merde et doit donc faire 100 Burpees bonus

Bonus Abs

5 Rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups

Workout du 28/10/2015

DAY 2: LOWER BODY WORKOUT

1. Force Back Squat
Wenlder Week3 (bis)

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!

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.

Finisher => 100 Burpees

Workout du 26/102015

BADASS

WEEK8/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. 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.

Finisher =>
10 Rounds
10 Hollow Rocks /10 Burpees

Amazing Rich Froning doing 30 Unbroken Muscle Up (3:06)

Workout du 23/10/2015

DAY 3: UPPER BODY WORKOUT

1. Pull Ups = 5x10 lesté à 10 Kg

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

Finisher : 
100 Burpees

Workout du 22/10/2015

Force Wendler

Strict Shoulder Press

5x 40kg
5x 47Kg
5x 53 Kg (Max rep)
=> 8

WoD (Officiel du 21/10/2015)
3 rounds
500m Rameur
21 Burpees
12 Thrusters (95lb)
=> 13:59 (temps de merde)

Abs
for quality
100 Hollow rocks

Finisher
For time
5 Rounds
5 Sumo Dead Lift High Pull 75 Kg
5 Bench Press 85 Kg

Workout du 21/10/2015

WEEK7 - DAY 2: LOWER BODY WORKOUT

1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5

2. Force Back Squat
Wenlder Week2 (bis)

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)

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.

Finisher => 100 burpees

Workout du 20/10/2015

Entrainement Outdoor

400m Burpee frog Jump

=> Finalement  440m en 17min47

Workout du 19/10/2015

BADASS WEEK7 DAY 1: UPPER BODY WORKOUT

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

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 17/10/2015

Entrainement en extérieur

EMOM 30 Minutes

Min1 : 15 Pull ups
Min2 : 20 release Push up
Min3 : 15 Kb Swing

Finisher

100 Burpees

Workout du 16/10/2015

DAY 3: UPPER BODY WORKOUT

1. 5-3-1 pullups lesté (Jim Wendler)

Week1 (bis)
set 1 : 5*5 65% (23)
set 2 : 5*5 75% (27)
set 3 : 5*5+ 85% (30)

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

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


=>100 Burpees

Workout du 15/10/2015

Force

Shoulder Press 5-3-1 Week1 (bis)
1RM : 70 Kg
90% = 63Kg

Set1 : 65% x5   (40kg)
Set2 : 75% x5   (47kg)
Set3 : 85% x5+ (53kg)

Wod Total destruction

AMRAP 30 minutes
1 Dips - 1 Traction - 1 Pompe - 1 Toes-to-bar
2 Dips - 2 Tractions - 2 Pompes - 2 Toes-to-bar
3 Dips - 3 Tractions - 3 Pompes - 3 Toes-to-bar
etc...

Finisher
5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet
21 burpees

Workout du 14/10/2015

WEEK 6/DAY 2: LOWER BODY WORKOUT

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

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

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 (Double Under) as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 8-10 times.


Finisher bonus => 100 Burpees

Workout du 13/10/2015

Force
Back Squat
Wenlder Week1

Warm Up : 50kgx5, 60x5, 70x3

Set 1 65% x 5 (76kg)
Set 2 75% x 5 (87,5)
Set 3 85% x 5+ (99,5)
(PR à battre 21)

WoD1
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

WoD2
For time:
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps

Workout du 11/10/2015

BADASS
WEEK6/DAY 1: UPPER BODY WORKOUT

1. Wendler Bench Press: 65% x 5, 75%x5, 85%  x 5 or more (Max until failing)

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.

Finisher 100 Burpee

Workout du 06/10/2015

Séance avec Elsabre en exterieur

Météo de folie pour ce Team WoD :

300 KB Thruster (2 x 20 Kg)

Workout du 05/10/2015 [DELOAD WEEK]

DAY 1: UPPER BODY WORKOUT (DELOAD)

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

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.


=> 100 Burpees

Some stretching and mobility exercises

Workout du 02/10/2015

DAY 3: UPPER BODY WORKOUT

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

set 1 : 5*1 80% (29)
set 2 : 5*1 90% (32.5)
set 3 : 5*1+ 100% (36)

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

Finisher => 100 Burpees

Workout du 01/10/2015

Force

Shoulder Press Wendler (Week4 bonus Week) 5-3-1: 80% (50) x 1, 90%(56.5) x1 100%(63) x 1 or more

Technique (Avec les badass)

1. Squat Clean
2. Push Press

=> Thruster

Bench WoD (1 à la fois)
Fran
21-15-9
Thrusters (95lb)
Pull Ups

=> NEW PR : 3min30

Rest 10  Minutes

100 Burpees