Une séance complète à faire à la maison
WARM UP
A.1 SET
EVERY 1 MIN
- 1 BURPEE TOUTES 7s
EVERY 40s
- 1 BURPEE TOUTES 5s
EVERY 30s
- 1 BURPEE TOUTES LES 3s
- AS LONG AS YOU CAN DO
1 BURPEE EVERY 2s
B. 2 ROUNDS
- 10/10 RDL
- 20s / SIDE BULGARIAN SPLIT SQUAT HOLD
- 5/5 RDL AIRPLANE
STRENGHT
LUNGES FRONT RACK BACKPACK
HEAVY AS POSSIBLE
10 X4/4
REST 60 SEC
METCON
-
FOR TIME
- 21 BURPEES + 1 ROUND DT
- 18 BURPEES + 1 ROUND DT
- 15 BURPEES + 1 ROUND DT
- 12 BURPEES + 1 ROUND DT
- 21 SQUATS HOPS OVER OBJECT + 1 ROUND DT
- 18 SQUATS HOPS OVER OBJECT + 1 ROUND DT
- 15 SQUATS HOPS OVER OBJECT + 1 ROUND DT
- 12 SQUATS HOPS OVER OBJECT + 1 ROUND DT
- 1 DT =12 DEADLIFT+9 HANG POWER CLEANS+6PUSH JERKS 20KG/15
ACCESSORY
-
SIDE LYING EXTERNAL ROTATION
-
3 X 12 / SIDE
La version complète
