Warm up 2 rounds 30s mountain climber 30s squat 30s side plank G 30s pas chassés / jumping jacks 30s side plank D Renforcement musculaire...

Warm up 3 rounds 10 waiter squat (5/jambe) 200m run (alterner les gammes: pas chassés, montées de genoux, talons fesses, jambes tendues)...

Warm up Emom 12min Min 1: 10 air squat + 8 up down Min 2: 5 yoga push ups + 10 strict press Min 3: Rest Metcon 5 rounds for time 25 OH...

Warm up 3 rounds 10 jumping groiners 10 up down 10 box step down Renforcement musculaire 2x10 squats pieds serrés 4 x 4 tempo...

Warm up 3 rounds 30s squat 30s side plank gauche 30s yoga push ups 30s side plank droite Metcon For time 150-100-50 double unders...

Warm up 3 rounds 5 quads activation 15 squat (5 pieds serrés, 5 normal, 5 sumo) 30sec wall sit Renforcement musculaire 3 rounds 8 split...

Warm up 2 rounds 15sec Y, 15sec I 10 T push ups 10 dislocations Renforcement musculaire 4 rounds max strict hspu/HsPu/pike push ups 15sec...

Warm up Amrap 8 min 5 windmills / côté 10 curtsy squat / côté 1min skaters Metcon : Team de 2 Emom 12min (changer après 6 min) Min 1:...

Warm up Réveil articulaire Cervicales Épaules Coudes Poignets Hanches Genoux Chevilles 5 min mobilité chevilles Quads Hanches Épaules 3...

Warm up 3 rounds 5 Y 5 Y->W 5 strict press par bras 10 deadbug 5 OHS facing the wall Skill Overhead squat DB 4 x 6-10 reps/bras 2 rounds...

Warm up 10 min run modérée Course 2 rounds 5 min: 30 sec on (70-75% d’intensité) / 30 sec off 2min off 5 min retour au calme, run modéré

Warm up 3 rounds 30sec straight leg glute bridge 20 dynamic groiners 10 kneeling to stand Renforcement musculaire 3 rounds 20 Hip thrust...

Warm up 3 rounds 45sec panther walk 30sec shoulders tap 15sec hold push ups 90° Renforcement musculaire Emom 8min Min 1 : 20s flutter...

Warm up EMOM 12’: 40’’ ON/ 20’’ OFF 1. 8 knee push-up + plank 2. 8 burpees + lunges 3. Simple under EMOM 18' 1. Max biceps curl 2.Max...

Warm up 4 rounds 30 sec tabletop hold 30 sec fentes arrières 30 sec 90/90 stretch Renforcement musculaire 4-5 rounds 12 ½ Windmill/ coté...

Warm up AMRAP 9min 10 cossack squats 10 groiners 10 kneeling to stand Renforcement musculaire EMOM 12min Min 1 : Max single leg box...

Warm up 3 rounds 1min knees up 45sec inchworm 30sec side plank/côté Renforcement musculaire Emom 9min Min 1 : 12 opposite limb arch hold...

Warm up 3 rounds 10 Plate press 5 Yoga push ups 10 mobilité thoracique Renforcement musculaire 3-4 rounds 30sec max deficit push ups 1min...

Warm up 2 tours 5 yoga push up 10 Floor Facing Angels 20 weighted deadbug 10 rear delt flies par coté 5 windmill par coté Renforcement...

Warm up 3 rounds 5 inchworm avec 5’’ pause en bas de chaque rep 30’’ plank 30’’ arch Renforcement musculaire 5 rounds 5 strict HSPU (3sec...