Workout du 09/11/2015

DELOAD WEEK 10
DAY 1: UPPER BODY WORKOUT

1. Bench Press: 50% x 5, 60% x 5
Then => 1 Minute max rep 80Kg

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

3. Bicep “21’s” (version 2.0): 1 set
=>Perform 7 Zottman curls, then 7 "palms up" curls, then 7 hammer curls.

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.


Cardio (fat burner) : 

10 rounds :

10 Burpees
250m Row

Workout du 06/11/2015

BADASSE WEEK9/DAY 3: UPPER BODY WORKOUT

1. Technique : Bar Muscle Up

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 (Super Heavy mode)

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.

=> Alterné avec 100 burpees :-)

Workout du 05/11/2015

Force

Trouver son 1RM au shoulder press

WoD
Chelsea (a 4)

EMOM 30 Minutes
5 Pullups
10 PushUps
15 Squats

Finisher
100 Burpees

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

http://crossfit1815.com/

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

7 DL à 130Kg, vidéo de décembre 2013..J'ai bien progressé!

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.

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