Workout du 09/07/2015

Team WoD
Jeux de cartes (52)

Nombre de réps = numéro de carte
As = 11
Tetes = 10

Pique : Burpee
Trefle: Hollow Rocks
Coeur : Pull Ups
Carreau : Release Push up

Joker 1 all team: 100 Box Jump (x Nombre de personnes)
Joker 2 all team : 100 Kb Swing 24 Kg (x Nombre de personnes)

Lauren Fisher

Workout du 08/07/2015

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.

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

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

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.

BeZercher Barbell Complex

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.

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

Bon courage!

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