Workout du 26/11/2015

Team Deck Card WoD (54 cards)

Pique : Plate Thruster (20/10)

Trèfle : SitUp

Coeur : KB Swing (24/16)

Carreau : Release Push Up

Jokers : EMOM 5 minutes => 10 Burpees

Workout du 25/11/2015

BADASS WEEK12:DAY2 LOWER BODY WORKOUT

1.DB Squat Jumps, holding 10lb. DB’s: 5x5

2. 50 unbroken Squats test (Choose your Weight and burn your legs)

3. Low box heel touches: 3x12ea leg => Pistols

4a. Single leg supine hip thrust (foot elevated): 3x12ea leg
4b. DB Side Bends: 3x15ea side

5. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!

Ficnisher : 100 Burpees

Workout du 24/11/2015

Skill

Bar Muscle Up

EMOM 30 Min (Team of 3)

Min1 : 5 DeadLift 100 Kg
Min2 : 10 Toes to bar
Min3: 15 Kb Swing 24 Kg


Finisher : 100 Burpees

Workout du 23/11/2015

WEEK12/DAY 1: UPPER BODY WORKOUT

1. *Bench Press: 185 lbs. or 225 lbs. for 1 set of max reps. *If you’re going to perform
the 185-pound rep test, use this warm-up: Barx10, 95x5, 135x3, 165x2, 195x1,
(225x1 if strong enough) *If you’re going to perform the 225-pound rep test, use this
warm-up: Barx10, 135x5, 185x3, 225x1, 275x1, (315x1 if strong enough)

2. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no
longer touch your chest to the bar.)

3. Barbell Overhead Shrugs: 3x15

4. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1

5. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 5 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th
set perform 7 reps. 5th set perform 6 reps.

Finisher : 100 Burpees

Workout du 20/11/2015

WoD Force (CF HQ)

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Workout du 19/11/2015

BADASS WEEK11/DAY 3: UPPER BODY WORKOUT

1. Pull Ups skill : 4 Sets :
5 Butterfly
4 Kipping
3 Strict
(Unbroken)

2A. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 12ea
2B. Standing DB Side Press: 2x12ea arm

3. Incline DB rear delt fles, thumbs up: 3x15

4. Eccentric BB Curls: 2x5 (“cheat” weight up, lower as slow as possible)

5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
 A) Standing Russian Twists
 B) Standing Side Bends
 C) Crunches, feet on flor
 D) Crunches, legs at 90 degrees
 E) Toe Touches

6. Barbell Push-ups, descending sets (“20 down to 1”): Perform 20 barbell push-ups,
then 19, then 18, then 17, 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 : 100 Burpees

Workout du 18/11/2015

WEEK11/DAY 2: LOWER BODY WORKOUT

1. DB Squat Jumps, holding 10lb. DB’s: 3x5

2. Squat or Deadlift: 80% x 4 (105), 87.5% x 2 (112), 92.5% x 1(120), 97.5% x 1(130), *102% x 1(135) *If you get
102% with “room to spare”, you can add some weight and do another single.

3a. Single leg supine hip thrust (foot elevated): 3x10ea leg
3b. DB Side Bends: 3x15ea side

4. Low box heel touches: 2x12ea leg
=> Pistol Squat instead

Finisher : 100 Burpees