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