05/03/2021

WARM-UP :

Squat to stand x 10 reps

T hip opener x 1 min / côté

Puis 3 rounds of:

hollow rocks / tucks ups rocks x 15 sec

reverse lunges x 10 reps (5 /côté)

push-ups x 5 reps

MATERIEL

RENFO: 3 sets of

Contralateral Rear Foot Elevated Split Squat x 10 reps @31X1

30 sec rest entre les 2 jambes

goblet squat x 30 sec

rest 2 min

CONDITIONING:

21-15-9

KB thrusters

V-ups

burpee over KB

MATERIEL

RENFO: 3 sets of

Rear Foot Elevated Split Squat x 10 reps @31X1

30 sec rest entre les 2 jambes

wall sit march x 30 sec

rest 2 min

CONDITIONING:

21-15-9

squat jump (x2)

V-ups

burpee

tour 1: 42 squat jump, 21 v-ups, 21 burpee

Posts récents

Voir tout

23/03/2021

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

22/03/2021

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

19/03/2021

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