BADASS
WEEK9/DAY 2: LOWER BODY WORKOUT
1. Squat AND Deadlift: 80%(90/135) x 5, 85%(95/145) x 3, 95%(105/160) x 1 or more
2. Split Squat Jumps (BW only): 3 x 30sec
3a. DB RDL: 3x10
3b. Plank “shoulder touches”: 3x12 ea shoulder
4. Single Leg “Speed Skater” Squats: 2x10ea leg
5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 14-16 times.
mercredi 8 juillet 2015
mardi 7 juillet 2015
Workout du 07/07/2015
TEAM THORIUM WOD1
WOD1 A
PRIMORDIAL NUCLIDE
IN THE 1ST MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 2ND MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 3RD MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 4TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 5TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 6TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 7TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT TOES TO BAR
IN THE 8TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT TOES TO BAR
SCORE = TOTAL NUMBER OF REPS, IF YOU CANNOT PERFORM TOES TO BAR, USE THESE 2 MINUTES AS REST BEFORE MOVING ONTO PART B
WOD1 A
PRIMORDIAL NUCLIDE
IN THE 1ST MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 2ND MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 3RD MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 4TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 5TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 6TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT AIR SQUATS
IN THE 7TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT TOES TO BAR
IN THE 8TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT TOES TO BAR
SCORE = TOTAL NUMBER OF REPS, IF YOU CANNOT PERFORM TOES TO BAR, USE THESE 2 MINUTES AS REST BEFORE MOVING ONTO PART B
WOD2 B (Modified)
IN THE 9TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT POWER CLEANS
IN THE 10TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT POWER CLEANS
IN THE 11TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT POWER CLEANS
IN THE 12TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT POWER CLEANS
IN THE 13TH MINUTE TEAM MATE A DOES 1 MINUTE MAX EFFORT POWER CLEANS
IN THE 14TH MINUTE TEAM MATE B DOES 1 MINUTE MAX EFFORT POWER CLEANS
CHOOSE YOUR OWN WEIGHT,
SCORE = TOTAL REPS X WEIGHT
Pause Technique
Thrusters
Finisher (cardio)
Rowing
20 Minutes running Clock
30 secondes On/30 Secondes Off
Distance mini 140m, échec si en dessous
lundi 6 juillet 2015
Workout du 06/07/2015
BADASS
WEEK9/DAY 1: UPPER BODY WORKOUT
1. Bench Press: 80% x 5 (90), 85% x 3 (95), 95%(105) x 1 or more
2. Alternate DB bench (flt bench): 2x12 ea arm
3. Standing Rope “J” Pulldowns: 4x10
4. 3-Way “Shoulder Shocker”: 2x10 ea
5a. Timed DB Shrugs: 3 x 30sec
5b. Alt. Hammer Curls: 3x8ea arm
6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 3 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps.
WEEK9/DAY 1: UPPER BODY WORKOUT
1. Bench Press: 80% x 5 (90), 85% x 3 (95), 95%(105) x 1 or more
2. Alternate DB bench (flt bench): 2x12 ea arm
3. Standing Rope “J” Pulldowns: 4x10
4. 3-Way “Shoulder Shocker”: 2x10 ea
5a. Timed DB Shrugs: 3 x 30sec
5b. Alt. Hammer Curls: 3x8ea arm
6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 3 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps.
BeZercher Barbell Complex
vendredi 3 juillet 2015
Workout du 03/07/2015
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.
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.
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
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