Workout du 28/05/2015

WoD
For time

50 cal row
50 Over box jumps
50 Deadlift (60Kg)
50 wall ball 9/7
50 Dips
50 Wall ball
50 Deadlift
50 Over box jump
50 cal row

Fin de séance
Stretching

Workout du 27/05/2015

BADASS WEEK3/Day 2:

LOWER BODY WORKOUT

1. Front Squat and Deadlift: 77.5% x 6 (85/130), 82.5% x 4(90/140), 90% x 2 (100/153)
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!

Workout du 26/05/2015

Conditionning WoD
Chelsea

EMOM 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats

Workout du 25/05/2015

Badass Week 3 day 1

UPPER BODY WORKOUT

1. Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 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.


Fin de séance
Abs sur banc décliné avec leste

Workout du 24/05/2015

10 Km Rameur
=> 40min15

Workout du 22/05/2015

Après 2 jours de badass consécutifs (Week 2 - day 2/3 hier et avant hier)

Une bonne séance de Crossfit bourrin s'impose

WoD
20 rounds for time

5 bench press
5 Hang Power Clean

Poids : bodyweight (mais je vais scaler à 60Kg)
=> A tester en max time EMOM

Abs
5 tours
5 Toes to bar
10 Hollow Rock
15 Sit Up

Rower
4 x 500m
1 minute de repos entre chaque round

Stretching

Workout du 19/05/2015

Conditionning

WoD Murph

Run 1,6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km

Not partitioned (100 Pull ups, then 200 Push ups, then 300 squats)

Stretching