11/01/2021

WARM-UP : 3 rounds of : - 150m run - 20 air squats - 20 sit-ups - 5 push-ups

A. AMRAP 25 min (matériel):

- 9 burpees

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

- 9 sit-ups

- 9 KB swings

- 9 step-ups

A. AMRAP 25 min (Sans matériel):

- 9 burpees

- 9 jumping lunges

- 9 sit-ups

- 9 hollow rocks

- 9 step-ups

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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