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07/04/2020



🔷 WARM-UP 3 sets of:

no push ups burpee x 8 reps

single leg glute bridge march x 12 reps alternés

air squat x 8 reps


🔷A. 3 sets of:

single leg glute bridge x 8 reps / jambe @ 2 s pause en haut

-angled handtsand to one leg lextension x 10 s / jambe ou bodytightener to angled wall hold x 10 s / position

renforcement en ISOMETRIE: focus sur votre gainage , placement des épaules

- tuck L -sit on paralettes (entre 2 chaises) x 10 à 20

Rest 1'30


🔷 B. AMRAP 90 s / recupération 90 s x 7 séries:

burpee tuck jump x 3 reps

backpack sumo dealift high pull x 6 reps

jump squat x 9 reps



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WOD 03/09/2020

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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

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

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