Workout du 19/09/015

Test nouvelle salle Fitlane de Cannes

Badass de Franco Week 1 Day 3


1. Remplacement des tractions par 5-3-1 pullups lesté (Jim Wendler)

Phase 1 = Prise de max

Phase 2 = Week1
set 1 : 5*3 70%
set 2 : 5*3 80%
set 3 : 5*3+ 90%

2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
(20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

3a. “Rolling” triceps extensions – 5x8
3b. Hammer Curls (both arms same time) – 5x8

4. Core Circuit: x2
 A) Toe Touches x20
 B) Bicycle x 30 Total
 C) Side Plank x 30sec each side

5. 100 push-ups faster than last week

Finisher
100 Burpees

Workout du 17/09/2015

Force
Wendler 5-3-1 Deadlift week2

Gym
EMOM 10 Minutes
3 Muscle Up

Explosivité
EMOM 6 Minutes
5 Thrusters à 65 Kg

Cardio
EMOM 10 Minutes
10 Burpees

Workout du 16/09/2015

Badass WEEK1 DAY 2: LOWER BODY WORKOUT


1. DB Squat Jumps, holding 15lb. DB’s: 4x6

2. Shoulder Press mode Wendler week1  : 70%x3 (44kg), 80%x3 (50kg), 90%x3+ (55kg max rép)
Base maxi = 90% de 70kg = 63kg

3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg mini)

4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!

Finisher

Bah 100 Burpees!

Workout du 15/06/2015

Force Back Squat
Wenlder Week2

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 70% x 3 (82)
Set 2 80% x 3 (93,5)
Set 3 90% x 3+ (105)

Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!

Team WoD (à 2)

Relais 10km rameur
500m/500m x 10

Pendant qu'un rame, l'autre doit faire

5 Pull Ups
10 Burpees
15 KB Swing 20Kg


Abs WoD

5 round
5 toes to bar
10 Hollow Rock
15 Sit ups

Workout du 14/09/2015

Badass programme

WEEK2/DAY 1: UPPER BODY WORKOUT

1. Bench Press: Wendler Week 2: 70% x 3 (72), 80% x 3 (83), 90% x 3+ (93)

2. Flat DB Press: 2 x Max Reps (w/ same weight as last week)

3a. Seated Overhand Grip Cable Rows: 4x12
3b. Cable Triceps Pushdowns (straight bar): 4x12

4a. DB Shrugs (2 Sec Holds): 3x12
4b. DB Lateral Raises: 3x12

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.

Finisher

Les traditionnelles 100 burpees

Workout du 11/09/2015

Badass de Franco Week 1 Day 3


1. Remplacement des tractions par 5-3-1 pullups lesté (Jim Wendler)

Phase 1 = Prise de max

Phase 2 = Week1
set 1 : 5*5 65%
set 2 : 5*5 75%
set 3 : 5*5+ 85%

2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
(20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8

4. Core Circuit: x2
 A) Toe Touches x20
 B) Bicycle x 30 Total
 C) Side Plank x 30sec each side

5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100
push-ups)

Finisher 
100 Burpees

Workout du 10/09/2015

Force
Shoulder Press 5-3-1 week1
1RM : 70 Kg
90% = 63Kg
Set1 : 65% x5   (40kg)
Set2 : 75% x5   (47kg)
Set3 : 85% x5+ (53kg)

WoD (3 participants)
Chelsea +1
EMOM 30 Minutes
6 pull ups
11 Push ups
16 squats

Finisher 
100 Burpees

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