Warm up : Amrap 7 min rythme de warm up : 10 down up 10 Air squat20 sec gainage10 shoulder tap WOD : EMOM 15 MIN :min 1 : 10 burpees tuck jumpsmin 2 : 20 hollow rocksmin 3 : 15 backpack bent over rows Optional finisher Stretch
WARMUP 3 Sets Half Squat Lateral Walk x 10 steps/side rest 30sec Prone Snow Angels x 10 reps rest 30sec Prisoner Tall Kneeling to Standing x 10reps (5/leg) rest 60sec BODY STRENGTH 4 Sets 45sec Quadruped Crawl Forward and Backwards 15 Prisoner Cyclist Squats 3030 rest 45sec 10 Hand Release Burpees 20 Bent Over Scap …
warm up :Amrap 7 min sur un rythme d’échauffement 10 montées de genoux10 air squat5 push ups5 sit ups5 burpees Wod : 4 rounds for time :400 m run ou 2 min cardio20 backpack front squat15 tuck up
WARMUP EMOM x 9mins 1st – Wall Sit March x 30sec 2nd – Pike Shoulder Taps x 20 reps alteranting 3rd – Glute Bridge 40sec BODY STRENTGH Every 60sec x 15 sets (15mins Total) 1st – B-Stance Hip Thrusts x 10/leg 20X0 2nd – Contralateral Plank x 20sec/arm 3rd – Prisoner Single Leg Good Morning …
Warm up :3 min cardioPuis : 3 tours 15 air squat 10 scap push up5 inchworm puis 2 tours :10 fentes alt5 burpees Wod : Amrap 15 min : 30 secondes backpack sumo deadlift high pulls10 backpack push press10 alt step ups or lunges avec sac
WARMUP 3 Sets Bird Dog x 10side rest 30sec Door Frame Hang x 30-40sec rest 30sec Reverse Lunge to Knee Lift Bodyweight x 16 reps alternating rest 60sec BODYWEIGHT STRENGTH Functional Body Comp Style 3 Sets A1. Prisoner 1-1/4 Air Squats; 3111; 12-14reps rest 30sec A2. Pillow Case Face Pulls Rows; 4020; 12-14reps rest 30sec …
Warm up :3 tours : 10 sit up10 air squat10 shoulder tap + 10 scap push up10 down up Wod : EMOM 15 minMin 1 : 40 sec max jumping lunges alternéesMin 2 : 10 push ups + 10 backpack bent over rowsMin 3 : 10 burpees over backpack finisher :3 rounds20 alt v ups1 …
Warm up :3 min cardiopuis :3 tours : 3 inchworm6 burpees10 fentes 12 air squat wod : 5 rounds for time :10 backpacks sumo deadlift high pull15 russian backpack swings20 sit ups200 m run ou 1min cardio
WARMUP 4 Rounds 30sec Forearm Plank Neck CARS 3 Rotations/direction 10m Ostrich Walk Mixed Resistance/Breathing Sets 5 Sets Supine Leg Lowering x 12-14reps rest 30sec Clamshell Side Plank x 12/side rest 30sec 60sec High Knee Run rest 90sec Mixed Resistance/Breathing Sets 5 Sets Frog Pump x 30reps Fast rest 30sec Pike Strict HSPU x 6-8/reps …
Warm up :3 min cardio de votre choix Puis 3 tours :10 scap push up10 air squat30 secondes gainages10 jumping lunges alt10 burpees Wod : EMOM 10 MIN :min 1 : 8 backpack snatches + max DU ou max jumping jackmin 2 : 8 backpack snatches + max down up
