Force
Trouver son 1RM au shoulder press
WoD
Chelsea (a 4)
EMOM 30 Minutes
5 Pullups
10 PushUps
15 Squats
Finisher
100 Burpees
jeudi 5 novembre 2015
mercredi 4 novembre 2015
Workout du 04/11/2015
BADASS WEEK9/DAY 2: LOWER BODY WORKOUT
1. Deadlift: Chercher son 1RM
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.
Finisher : 100 Burpees
1. Deadlift: Chercher son 1RM
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.
Finisher : 100 Burpees
http://crossfit1815.com/ |
mardi 3 novembre 2015
Workout du 03/11/2015
Force
Chercher son 1RM Back Squat
WoD
7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees
Abs Wod
5 Rounds for quality
5 toes to bar
10 Hollow Rocks
15 Sit Up
Finisher
100 Burpees
Chercher son 1RM Back Squat
WoD
7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees
Abs Wod
5 Rounds for quality
5 toes to bar
10 Hollow Rocks
15 Sit Up
Finisher
100 Burpees
7 DL à 130Kg, vidéo de décembre 2013..J'ai bien progressé!
lundi 2 novembre 2015
Workout du 02/11/2015
DAY 1: UPPER BODY WORKOUT
1. Bench Press: Chercher son 1RM
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.
vendredi 30 octobre 2015
Workout du 30/10/2015
BADASS WEEK 8 DAY 3: UPPER BODY WORKOUT
1. Pull Ups (Lesté 5/10/15/20/25Kg) = 12-10-8-6-4 réps
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.
Finisher
100Burpees
1. Pull Ups (Lesté 5/10/15/20/25Kg) = 12-10-8-6-4 réps
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.
Finisher
100Burpees
jeudi 29 octobre 2015
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
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
mercredi 28 octobre 2015
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
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
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