Workout du 20/07/2015

BADASS

WEEK11/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, *102% x 1 *If you get

102% with “room to spare”, you can add some weight and do another single.

2. DB Floor Press, palms in: 2 x Max Reps using the same weight (Choose a weight that you can get around 20-25 reps with on the 1st set.)

3. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no longer touch your chest to the bar.)

4. Barbell Overhead Shrugs: 3x15

5. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1

6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press, RDL’s, bent rows): 4 *descending sets. Rest 60 seconds between sets. *1st set perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th set perform 7 reps.

Workout du 17/07/2015

BADASS 

WEEK10 (Deload)

DAY 3:UPPER BODY WORKOUT

1.Chin-ups (total reps) =50% o chin-up max

2a.Front Lat Pulldowns (Wide Grip):2x10
2b.Seated DB lateral raises: 2x10

3.Blackburns: 4 Positions, 15 Seconds each (1 set)

4.Cable Curls: 2x12

5.Core Circuit:x2
A) V-ups x 15
B) Hip-ups x 15
C) Alternating Toe Touch (Right hand to Left Foot, etc) x 15ea side

Workout du 15/07/2015

BADASS 

(Deload Week)

WEEK10/DAY 2:
LOWER BODY WORKOUT

1.Kneeling Jumps:2x6 (BW only)

2.Squat or Deadlift:50% x 5, 60% x 5

3a. Stability Ball Hamstring Curls (keep hips up):2x10
3b.Stability Ball Plank (Ball Under Arms, Feet On Bench):2x30sec.

4.Steady State cardio:walk, bike or elliptical: 20-30min. @ 60-70% of your max HR
=> remplacé par un 5km rameur en mode cool mais pas trop (19:59)

Workout du 14/07/2015

Séance de fractionné sur piste

Warm up run 1200m

3 rounds (as fast as possible)

run 500m
rest 2min
run 400m
rest 1min30
run 300m
rest 1 minute
run 200m
rest 30 seconds
run 100m

Workout du 13/07/2014

BADASS

WEEK10/DAY 1 (DELOAD)
UPPER BODY WORKOUT

1.Bench Press:50% x 5, 60% x 5

2a.Push-ups:2x20
2b.Seated Cable Neutral Grip Rows:2x20

3.Bicep “21’s” (version 2.0):1 set

4.“BeZercher” Barbell Complex
(Zercher squats, Zercher reverse lunges, curl to press,RDL’s, bent rows):
1 set. Perform 8 reps of each exercise w/ just the barbell.

Workout du 10/07/2015

BADASS

WEEK9/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: 5x6

5. Core Circuit w/Med Ball: x2
 A) Spread Eagle Situps x 20
 B) Seated Twists x 20ea side
 C) Toe Touches x 25

6. Barbell Push-ups, descending sets (“19 down to 1”): Perform 19 barbell push-ups,
then 18, then 17, then 16, 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 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