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19/02/2021


WARM-UP 3 sets of: 15 sec balance l-sit (fesses au sol)

12 goblet squat

6 push-ups to down dog



MATERIEL

A. RENFO: EMOM for 12 min (3 sets):

min 1: DB row (right arm) x 8 - 10 reps @ 2111

min 2: L -sit x en 20 à 30 sec (accumulées)

min 3: DB row (left arm) x 8 - 10 reps @ 2111

min 4: push-ups x 45 sec


B. AMRAP 3 min

-devil's presses x 10 reps

-V-ups /tuck ups x 10 reps

rest 2 min


AMRAP 3 min

-crush grip thrusters x 10 reps

-V-ups /tuck ups x 10 reps

rest 2 min


AMRAP 3 min

-crush grip burpee + clusters x 10 reps

-V-ups /tuck ups x 10 reps

rest 2 min


SANS MATERIEL

A. RENFO: EMOM for 12 min (4 sets):

min 1: reverse snow angels x 8 - 10 reps @ 2111

min 2: L -sit x en 20 à 30 sec (accumulées)

min 3 : push-ups x 45 sec


B. AMRAP 3 min

-burpee tuck jump x 10 reps

-V-ups /tuck ups x 10 reps

rest 2 min


AMRAP 3 min

-burpee + jump squat x 10 reps

-V-ups /tuck ups x 10 reps

rest 2 min


AMRAP 3 min

-burpee + 2 squat jump x 10 reps

-V-ups /tuck ups x 10 reps

rest 2 min






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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