il y a 2 jours31/03/2020🔷 WARM-UP : 1'00 en gainage plank, 1'00 Rest, 45'' à 1'30 en gainage plank, puis 3 rounds of : - 15 sit-ups - 10 front lunges - 5 push-ups * 🔷 SKILLS : Tes...
il y a 3 jours30/03/2020🔷 WARM-UP : 45'' à 1'30 gainage planche, puis 3 rounds of : - 15 air squats - 10 sit-ups - 5 push-ups * 🔷 SKILLS : Super-sets single arm seated arnold pres...
il y a 7 jours26/03/2020Pour cette séance, prépare un sac de sport que tu peux lesté avec des livres, bouteilles d'eau etc... Warm-up 3 sets of: SU x 40 s or dynamic Knee up x 40 s...
mars 2525/03/2020Warm-up : -40 jumping jack , puis 3 rounds of: - 10 sit-ups - 10 air squat - 5 push-ups A. SKILLS 8 sets of 6 à 8 reps : ECCENTRIC push-ups @ 6 s descente r...
mars 24WOD 24/03/2020Warm-up 3 rounds of: -10 front lunges -10 jump squats -5 push-ups A. SKILLS EMOM X 10 min: Min 1: plank x 30 à 45 s Min 2: wall sit x 30 à 45 s B. FOR TIME:...
mars 20WOD 20/03/2020 warm-up 3 rounds of: single unders x 40 s or dynamic knee up x 40 s hollow rocks x 20 reps or bent hollow rock x 20 reps air squat x 10 reps walkout x 5 reps...
mars 19WOD 19/03/2020Warm-up: 2 rounds of: jumping jack x 45 s Down ups x 5 reps reverse lunges x 16 reps plank jack x 10 reps puis 2 rounds of: russian baby maker x 10 reps leg ...
mars 18WOD 18/03/2020Warm-up: 3 rounds of: Burpees x 5 reps air squat x 10 reps extended reverse plank bridge x 20 s (plus facile, avec les jambes fléchies) Straight leg sit-ups...
mars 17 WOD 17/03/2020Warm-up: 3 rounds of: single unders x 40 s or dynamic knee up x 40 s single leg glute bridge march x 10 reps walkout x 5 reps A. strength 4 sets of: box dips...
mars 16WOD 16/03/2020Warm-up: 3 passages: no push-ups burpees x 5 reps air squat x 10 reps bent hollow hold x 20 s A. Core Training: 4 passages => 30 s effort - 15 s récupération...
