Rechercher

01/05/2020



EQUIPMENT WORKOUT:

đŸ”· WARM-UP 3 sets of:

SU x 30s Or jumping jacks x 30 s

side plank x 30 s / cÎté

TRX scap pull-upsx 8 reps or KB pro traction x 8 reps (coude verouillés)

goblet squat x 8 reps @ 2 s pause en bas


đŸ”·A. 3 sets of:

-goblet squat X 20 reps @ 2211 (2 s descente, 2 s pause en bas)

-renegade rowx 10 reps (5/cÎté)

-bent over Y raises 15 reps @2111(2 descente, 1 s pause en bas, 1 s maintiens en haut)


đŸ”· B. EMOM for 18 min ( 6 rounds)

min 1: Burpee over db x 8 Ă  10 reps

Min 2: single arm KB / db thrusters x6 reps / cÎté

Min 3: arch rocks x 20 reps


NO EQUIPMENT WORKOUT:

utiliser un sac à dos lesté pour remplacer KB / DB




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WOD 03/09/2020

WARM-UP: 3 rounds of air squat x 15 reps tall plank scap circles x 10 reps / cÎté arch up + push-ups x 5 reps A. E2MOM x 5 sets of: seated vertical jump x 6 à 8 reps wall sit x 30 s B. 3 rounds of: -

GYM WOD 01/09/2020

WARM-UP arms sequence wrist sequence puis 2 rounds of : push up to down dog x 5 reps hollow hold x 20 s OU tuck up hold A.STABILITY / CORE => 4 sets of: floaters (back to wall) x 20 s practise OU bac

08/05/2020

đŸ”· WARM-UP 3 sets of: SU x 30s Or jumping jacks x 30 s side plank x 30 s / cĂŽtĂ© push-up x 5 reps backpack bear hug squat x 810reps @ 2 s pause en bas đŸ”·A. 3 sets of: -backpack reverse lunges X 20

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