- 250m run
- 25 lunges
- 10 push-ups
- 150m run
- 15 lunges
- 5 push-ups
A. Cycle de renfo pull-ups OU hand release push-ups :
- Pendant 9min (soit 18 rounds), toutes les 30sec : faire de 1 à 10 pull-ups OU hand release push-ups (stricts ou sur genoux)
B. AMRAP 18min AVEC MATERIEL
- 16 V-ups
- 16 BB snatch ou alterning KB/DB snatch
- 16 jump squats
- 16 KB/DB push press
B. AMRAP 18min SANS MATERIEL
- 16 V-ups
- 16 alterning front lunges
- 16 jumping kacks
- 16 jump squats
WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 inchworm 10 air squat MATERIEL AMRAP 20 min 400 m Run 20 Alternating Leg V-Ups 20 Push-Ups 400 m Run 20 KB OU DB Swings 20 Bent Over Rows (1
WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 box step-ups / côté 30 sec plank MATERIEL AMRAP 15 min 9 Box Jump Overs @ 60 / 50 cm 15 V-ups OU 20 weighted sit-ups 200 m run SANS MATERIEL
WARM-UP : 2 rounds of: 2 sets of: -BANDED GOOD MORNING x 15 reps @2111 (bande ou macnhe à balai) -hand release push-ups x 8 reps -box step-ups* x 5 reps / côté *utilise une chaise au besoin MATERIEL