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.
vendredi 3 juillet 2015
jeudi 2 juillet 2015
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
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!
mercredi 1 juillet 2015
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
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
mardi 30 juin 2015
Workout du 30/06/2015
Team WoD
Team of 3
For time
150 Power Clean (60Kg)
200 Rolling Abs
150 Wall Ball
200 Calorie Row
Teammate 1 do Power Cleans
Teammate 2 do Rolling Abs
Teammate 3 Hold back extension upper position while other teammate chains repetitions
=> swith position whenever you want according to your partners
Then
Teammate 1 do Wall Ball
Teammate 2 do Calorie Row
Teammate 3 Hold Plank
=> swith position whenever you want according to your partners
If plank is Broken other teammates stop doing repetitions
Each 5 Minutes => 5 burpees for all teamates
If One exercise is finished => 2 Teamates do plank or back extension
Team of 3
For time
150 Power Clean (60Kg)
200 Rolling Abs
150 Wall Ball
200 Calorie Row
Teammate 1 do Power Cleans
Teammate 2 do Rolling Abs
Teammate 3 Hold back extension upper position while other teammate chains repetitions
=> swith position whenever you want according to your partners
Then
Teammate 1 do Wall Ball
Teammate 2 do Calorie Row
Teammate 3 Hold Plank
=> swith position whenever you want according to your partners
If plank is Broken other teammates stop doing repetitions
Each 5 Minutes => 5 burpees for all teamates
If One exercise is finished => 2 Teamates do plank or back extension
lundi 29 juin 2015
Workout du 29/06/2015
BADASS
WEEK8/DAY 1: UPPER BODY WORKOUT
1. Bench Press: 77.5% (85) x 6, 82.5% (90) x 4, 90% (100) x 2 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.
WEEK8/DAY 1: UPPER BODY WORKOUT
1. Bench Press: 77.5% (85) x 6, 82.5% (90) x 4, 90% (100) x 2 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.
jeudi 25 juin 2015
Workout du 25/06/2015
BADSASS
WEEK7/DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 60%
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
WEEK7/DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 60%
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
mercredi 24 juin 2015
Workout du 24/06/2015
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