09/03/2021

WARM-UP : 5 rounds of : - 15 jumping jacks - 10 push-ups - 2 wall climbs

MATERIEL

FOR TIME

- STARTER

60 plate/KB/DB ground to over head

- 20/15/10/5 :

-burpees over KB/DB + BB front squats OU KB/DB gobelet squats

-push-ups

-BB front rack lunges OU KB/DB gobelet front lunges

- FINISHER

60 plate/KB/DB ground to over head

SANS MATERIEL

FOR TIME

- STARTER

60 touch ground to over head

- 20/15/10/5 :

-burpees over the balais (ou livre ou n’importe quel objet)

-air squats

-push-ups

-front lunges

- FINISHER:

60 plate/KB/DB ground to over head

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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