Warm up Amrap 7 min 5 TYW 15 air squat 30 jumping jack Skill 1 3 rounds : 1min30 d'effort, 45sec sec rest 15 tuck up 15 shoulders tap...

Warm-up 5 rounds 1’ footing léger 45’’ footing modéré 30’’ footing rapide Metcon For time 25 air squat 250m run 50 air squat 500m run 75...

Warm up 3 rounds 30sec simple unders 20 alternating leg compressions 10 air squats (3sec descente) Metcon 5 rounds 1min DU/jump over the...

Warm up Roxanne: Burpees/up down 3 rounds 8 90/90 stretch 8 counterbalance squat Renforcement musculaire 4 rounds 10-15 dips 1min max...

Warm up Amrap 9min 45sec skaters 10 goodmorning à vide 4 yoga push ups + 4 T push ups Renforcement musculaire 5 rounds 6 cossack...

Metcon For time 10 DB/KB snatch ou ground to overhead 10 DB/KB snatch ou ground to overhead 20 Floor press 10 DB/KB snatch ou ground to...

Warm up 3 rounds 30sec knees ups + 30sec air squat + 5 squat compression 30sec shoulders tap + 10 opposite limb arch hold + 6 T push ups...

Renforcement musculaire EMOM 12min : 40’’ ON/20’’ OFF min 1 : Ktb swing Russian min 2 : Leg rise over KTB min 3 : Lunges Metcon 2 rounds...

Renforcement musculaire EMOM 12min min 1 : 10 push-up tempo 3330 min 2 : 40’’ plank min 3 : 10 rowing tempo 3330 min 4 : 20’’ 1 db biceps...