WARM-UP 1 4 Rounds Jumping Jacks 60sec 10 Alternating Cossack Squats 4 Scapular CARS per direction 8 Steps Perfect Stretch Walk CORE EDURANCE EMOM EMOM x 24mins 1st – 40sec Superman Hold 2nd – 6 Slide board Lateral Lunges/leg (use your sock on a hard surfce) 3rd – 12 Table Top Body Rows (or Bed …
Warm up :20 secondes ON / 10 secondes OFF :4 tours : air squatshoulder tapjumping jacksit up wod :Amrap 14 min : 14-12-10-8-6-4-2tuck jumps (squat jump avec montée de genou dans les air pendant le saut)backpack ground to overheadburpees
WARM-UP EMOM 9’Station 1 Moutain Climbers 30 secStation 2 Frog Pump 20 repStation 3 10 Yoga Push-ups 3 SETS Handstand Push-ups Negative 62A1 6-8repsRest 45 secSingle Leg Cross Body Cone Touch 30X0 12-14/legRest 45 sec Feet Elevated Glute Bridge 40X2 12-14 repsRest 45 sec AEROBIC GRINDER FULL BODY AMRAP 12’Run 100 m or 30 sec …
warm up :4 sets: 5 yoga push up10 scap push up15 air squat 30 sec jumping jack Wod : Amrap 18 min : 6/6 backpack front rack lunges12 lateral burpees over backpack30m backpack overhead carry ou 1 minute backpack gun hold (coude plaqués contre les côtes et avant bras à 90degrés comme si vous pointiez …
WARM-UP 3 SETS10 Half Squat Lateral Walk/SIderest 30 sec10 Prone Snow Angelsrest 30 sec5 Prisonner Tall Kneeling To Standing/Legrest 60 sec FULL BODY STRENGTH Every 75 sec 12 sets 15 min TOTALStation 1 Rear Foot Elevated Split Squat 20X0 8-10 /legStation 2 Bed Sheet Row 12-14 repsStation 3 Single Leg Wall SIt 20 sec/leg CORE …
Warm up : 1 min en position de squat profond 4 tours : 30 sec marche du canard30 sec gainage coude30 sec jumping air squat30 sec shoulder tap wod : 3 set : 45s max run ou montée de genoux45s rest45s max backpack squat clean45s rest45s max sit up45s rest45s max jump rope ou jumping …
Warm up : 3 sets : 10 soulevé de terre au balai10 down up30 secondes montées de genoux10 shoulder tap10 fentes alternées Wod : Triple amrap :Amrap 5 min : Backpack burpee deadlift rest 2 min Amrap 5 minMax distance run ou max jumping jack rest 2 min Amrap 5min 5 push up10 air squats
WARM-UP EMOM 9’ Min 1 Wall Sit 30 secMin 2 Plank Shoulder Tap 20 repMin 3 Toes to touch 30 sec BODYWEIGHT PUMP EMOM 10’ Min 1 Frog Pumps 30 repMin 2 Diamond Push ups 20X0 12 reps Rest 2’ EMOM 10’Min 1 Plank on elbow 45 secMin 2 15 sec Single Leg Prisonner Good …
warm up : 3 min cardio (run ou DU ou jumping jack)3 tours :15 air squat10 pompes30 secondes gainage coudePuis 2 tours:8 fentes 20 shoulders tap WOD : Amrap 20 min 16 backpacks russian swings16 hollow rocks16 alt backpack lunges
Warm up : 5 sets : 8 air squats8 fentes alternées30 secondes en handstand hold ou 30 secondes en position de pompe30 secondes montées de genoux10 scap push up Wod : Amrap 12 min : 10 bent over backpack rows10 backpack shoulder to overhead50 secondes shuttle run Finisher3 sets10/10 romanian deadlift (deadlift jambes tendues – …
