WARM-UP : 3 rounds of : - 150m run - 20 air squats - 20 sit-ups - 10 push-ups MATERIEL AMRAP 23 min - 7 BB front rack lunges OU KB/DB front lunges - 7 KB swings - 7 step-ups SANS MATERIEL AMRAP 23 mi

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

WARM-UP : 3 rounds of : DB good morning x 10 reps @3111 plank DB pull thorugh x 10 reps hollow rocks / tuck ups x 10 reps MATERIEL RENFO: 3 Sets For Quality: 15 Romanian Deadlifts @2111 Tempo 25 Sit-u

19/11/2020

WARM-UP : 3 rounds of:

A. AMRAP 16 min

single arm DB hang squat clean and jerk x 6 reps / côté

renegade row x 12 reps alternées (6 reps / côté)

Contralateral Dumbbell Overhead Split Squat x 6 reps / côté

No push up tuck jump burpee x 12 reps

A. AMRAP 16 min / sans matériel

box jump x 12 reps

push-ups + (shoulder taps x 2 reps) x 12 reps

jump lunges x 6 reps / côté

No push up tuck jump burpee x 12 reps

B. FINISHER

tabata 1

hollow rocks / hold

arch rocks/ hold

Tabata 2:

side plank

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