Day 1
Warm Up
2 Rounds
20 Shoulder Taps
30 Jumping Jack
20 Alternating T-Push Ups
Skill
Strict Pull Ups
4 Series Max Reps Unbroken
Les 3 dernières doivent être difficile, jusqu’à l’échec
Strict Chin Ups
2 Series Max Reps Unbroken
Les 3 dernières doivent être difficile, jusqu’à l’échec
Bent Over Row
4 Rounds
15 Reps One Dumbbell for Each Arm 2x10KG
Accessory Work
5 Rounds – Not For time
10 Banded Row (Slow)
Retenir l’élastique pendant 4 secondes retour.
Rest 00:30
Tempo Push Ups for 12 Reps
4 sec de descente
2 seconde de pause en bas
4 Pour remonter
0 sec de pause en position haute
Day 2
Warm Up
AMRAP : 05:00
10 Alt RDL
12 Air Squats
00:30 Wall Sit
Skill
Pistols
5 x 12 Reps
Alternés Gauche / Droite
Avec Gilet Lesté
En gardant bien le talon au sol.
Metcon – For Time –
5 Rounds With Vest
15 Squats + 2 x 10KG
10 Alt Box Steps (Chaise ou Tabouret ou 3 marches) + 2 x 10KG
10 Jumping Squat
Rest 03:00 B/t each Rounds
DAY 3
Warm Up – 2 Rounds
30 Alt Shoulder Tap
10m Walking Lunges
00:20 Hand Stand Hold
Skill
Shoulder Press
6 Series Of 8 Reps
Left and Right
Dumbbell 15KG
Rest 05:00
Push Ups
5 Rounds
Max Reps Unbroken With Vest
Rest 03:00 B/t each round
DAY 4
Warm Up
3 Rounds
20 Stick Pass through
20 Alternating Lunges
10 Alternating Shoulder taps
Metcon – AMRAP 15:00 –
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 ….
Strict Pull Ups
Wall Walk
AMRAP : Max de Rounds et de Reps possible 🙂