Workout du 24/09/2015

Force

Shoulder Press mode Wendler week3  : 75%x5 (47kg), 85%x3 (53kg), 95%x1+ (60kg max rép)
Base maxi = 90% de 70kg = 63kg

Team WoD
Murph team

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Run together
Split the réps

Abs WoD
5 rounds
5-10-15
5 toes to bar
10 Hollow Rocks
15 Sit ups

Finisher
100 Burpees

Workout du 23/09/2015

Badass WEEK1 DAY 2: LOWER BODY WORKOUT


1. Deadlift mode Wendler week3  : 75%x5 (120kg), 85%x3 (135kg), 95%x1+ (155kg max rép)

2. Bulgarian Split Squat Jumps: 4x5 ea leg (BW only)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15

4. Alternating Forward Lunge, holding DB’s: 2x45 seconds

5. Timed one-mile run – Faster than Week 1

Finisher

100 Burpees!

Workout du 22/09/2015

Force Back Squat
Wenlder Week3

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 75% x 5 (90)
Set 2 85% x 3 (100)
Set 3 95% x 1+ (110)

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

Team WoD (à 2)
=> Pour Séb!

Relais 10km rameur
500m/500m x 10

Pendant qu'un rame, l'autre doit faire

5 Pull Ups
10 Burpees
15 KB Swing 20Kg

Workout du 21/09/2015

WEEK3 DAY 1: UPPER BODY WORKOUT

1. Bench Press Wendler 5-3-1: 75% (77,5) x 5, 85%(88) x3 95%(98) x 1 or more

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

3a. Bent-over 1-Arm DB Rows: 4x10 ea arm
3b. Triceps Rope Pushdowns: 4x10

4a. BB Shrugs (2 Sec Holds): 3x10
4b. Incline rear dealt fles, pinkies up: 3x12

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.

Finisher => 100 Burpees

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!