WoD Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean
Set up three bars and storm through for time.
Conditionning
8 x 500m rameur
Repos 1 minute entre les set
mardi 1 décembre 2015
lundi 30 novembre 2015
Workout du 30/11/2015
Reprise du training 100% Crossfit
Décrassage nécessaire...
WoD
MURPH
Run 1,6Km
100 Traction
200 Pompes
300 squats
Run 1,6Km
Abs
100 Hollow Rocks
Décrassage nécessaire...
WoD
MURPH
Run 1,6Km
100 Traction
200 Pompes
300 squats
Run 1,6Km
Abs
100 Hollow Rocks
vendredi 27 novembre 2015
Workout du 27/11/2015
BADASS WEEK12 DAY 3: UPPER BODY WORKOUT (LAST DAY)
1. Chin-ups: 1 x max reps
2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm
3. Incline DB rear delt fles, thumbs up: 3x15
4. Eccentric BB Curls: 3x5 (“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. Push-up test: 1 x max reps of ‘regular’ push-ups
Finisher : 100 Burpees
1. Chin-ups: 1 x max reps
2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm
3. Incline DB rear delt fles, thumbs up: 3x15
4. Eccentric BB Curls: 3x5 (“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. Push-up test: 1 x max reps of ‘regular’ push-ups
Finisher : 100 Burpees
jeudi 26 novembre 2015
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
mercredi 25 novembre 2015
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
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
mardi 24 novembre 2015
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
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
lundi 23 novembre 2015
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
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
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