Rechercher

24/04/2020



EQUIPMENT WORKOUT:

đŸ”· WARM-UP 3 sets of:

SU x 30s Or jumping jacks x 30 s

side plank x 30 s / cÎté

TRX scap pull-upsx 8 reps or KB pro traction x 8 reps (coude verouillés)

goblet squat x 8 reps @ 2 s pause en bas


đŸ”·A. 3 sets of:

-single arm KB front racked split squat X 8 reps @ 3111 (3 s descente, 1 s pause en bas)

-DB / KB row x 10 reps @20X2 (2 descente, pas de pause en bas, 2 s maintiens en haut)

-bent over fly x 15 reps @2111(2 descente, 1 s pause en bas, 1 s maintiens en haut) (poids de 2 à 5 kg) OR T's raises x 20 reps (bras en T , sur le coté ,,lÚve les mains vers le plafond)

Rest 1'30

đŸ”· B. AMRAP 14 min

DU x 30 reps or jumping jack x 50 reps

Mountain climber x 20 reps

single arm KB / DB squat clean x X 5 reps / cÎté


Scaled (adaptations):

DU : max reps en 1 min OR SU x 60 reps


NO EQUIPMENT WORKOUT:

đŸ”· WARM-UP 3 sets of:

SU x 30s Or jumping jacks x 30 s

side plank x 30 s / cÎté

tall plank arms circles x 5 reps / cÎté

backpack bear hug squat x 8 reps @ 2 s pause en bas


đŸ”·A. 3 sets of:

-backpack split squat X 12 reps @ 3111 (3 s descente, 1 s pause en bas)

-backpack row x 18 reps @20X2 or table row x 5 reps @20X2

-bent over fly x 15 reps @2111 (poids de 2 à 5 kg) OR T's raises x 20 reps (bras en T , sur le coté ,,lÚve les mains vers le plafond)

Rest 1'30


đŸ”· B. AMRAP 14 min

DU x 30 reps or jumping jack x 50 reps

Mountain climber x 20 reps

backpack walking lunges x 20 reps




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WOD 03/09/2020

WARM-UP: 3 rounds of air squat x 15 reps tall plank scap circles x 10 reps / cÎté arch up + push-ups x 5 reps A. E2MOM x 5 sets of: seated vertical jump x 6 à 8 reps wall sit x 30 s B. 3 rounds of: -

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

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

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