Workout du 29/10/2015

Force

Wendler Shoulder Press Week 3 (bis)
Shoulder Press mode Wendler week3  :
75%x5 (47kg), 85%x3 (53kg), 95%x1+ (60kg max rép)
Base maxi = 90% de 70kg = 63kg

Team WoD à 3

30 Minute running Clock

Minute 1 : 10 Power Clean (55Kg)
Minute 2 : 10 kb Swing 24 kg
Minute 3 : 10 burpees

=> Celui qui lâche est une merde et doit donc faire 100 Burpees bonus

Bonus Abs

5 Rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups

Workout du 28/10/2015

DAY 2: LOWER BODY WORKOUT

1. Force Back Squat
Wenlder Week3 (bis)

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!

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.

Finisher => 100 Burpees

Workout du 26/102015

BADASS

WEEK8/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. Alternate DB bench (flt bench): 2x10 ea arm

3. Standing Rope “J” Pulldowns: 4x12

4. 3-Way “Shoulder Shocker”: 2x10 ea

5a. Timed DB Shrugs: 2 x 30sec
5b. Alt. Hammer Curls: 2x10ea arm

6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending
sets. Rest 60 seconds between sets. *1st set perform 6 reps of each exercise. 2nd
set perform 7 reps. 3rd set perform 8 reps. 4th set perform 9 reps. 5th set perform
10 reps.

Finisher =>
10 Rounds
10 Hollow Rocks /10 Burpees

Amazing Rich Froning doing 30 Unbroken Muscle Up (3:06)

Workout du 23/10/2015

DAY 3: UPPER BODY WORKOUT

1. Pull Ups = 5x10 lesté à 10 Kg

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1

3. Standing DB “Modifid Arnold Press”: 3x8

4. Blackburns: 4 Positions, 20 Seconds each x 2 sets

5. Cable Curls: 3x12

6. Core Circuit: x 2
 A) V-ups x 20
 B) Hip-ups x 20
 C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side

7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
 A) Mountain Climbers x 30
 B) Push-ups x 20
 C) Groiners x 10
 D) Burpees x 5

Finisher : 
100 Burpees

Workout du 22/10/2015

Force Wendler

Strict Shoulder Press

5x 40kg
5x 47Kg
5x 53 Kg (Max rep)
=> 8

WoD (Officiel du 21/10/2015)
3 rounds
500m Rameur
21 Burpees
12 Thrusters (95lb)
=> 13:59 (temps de merde)

Abs
for quality
100 Hollow rocks

Finisher
For time
5 Rounds
5 Sumo Dead Lift High Pull 75 Kg
5 Bench Press 85 Kg

Workout du 21/10/2015

WEEK7 - DAY 2: LOWER BODY WORKOUT

1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5

2. Force Back Squat
Wenlder Week2 (bis)

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)

3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds

4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 10-12 times.

Finisher => 100 burpees

Workout du 20/10/2015

Entrainement Outdoor

400m Burpee frog Jump

=> Finalement  440m en 17min47