I) WARM UP AND SKILLS
A) ARTICULAR WARM UP
Osteo Articulaire général + Mobility Banded
FIX YOUR WRIST #poignetsenferforgé
B) WARM UP
3 Minutes Ski Erg Easy Pace
Then
3 rounds
10 Spiderman Push ups
10 Banded Pull appart
20 secondes Handstand Hold Box
C) SKILLS
5 Minutes Skills HSPU and WALL CLIMB
Pour les Elites, correction technique et optimisation du mouvement
#personnenestparfaitsauffraser
II) WORKOUT OF THE DAY
#obligatoire
“GYM SESSION”
STRENGTH PART
4 sets of 5 Wall climb + 1 Eccentric HSPU
3 min rest ENTRE LES SETS
ELITE : 5 + 1
Inter : 3 + 1
Beginner : 2 Wall climb + 2 Eccentric PIKE PRESS
Position de Holow et finir en position de trepied le visage face au mur
SKILL PART
FOR 10 minutes, Build Max HANDSTAND HOLD
ELITE : Without Wall (Ca veut dire sans mur)
INTER :Spotted HS hold with a partner or at least a Wall
Beginner :BOX HS HOLD and try to raise a leg
METCON
21-15-9
HSPU KIPPING
BURPEES TARGET
ELITE : HSPU UB
INTER : 2@3 Sets
Beginner : HAND RELEASE PUSH UPS
AFTER PARTY
Shoulder strength and mobility exercice 3 Minutes
AFTER PARTY
Massez vous et faites ou construisez votre routine de récup prenez le temps de faire un bon cooldown, un peu de marche, d’AB, buvez et mangez ! c’est Primordial pour votre progression !
SESSION 2
#Optionnal #Competitor
WOD
AMRAP 10 MINUTES
TEAM OF 2
5X20 METRES SHUTTLE RUN SYNCHRO
6 BURPEES MUSCLE UP (SHARE)
5X20 METRES SHUTTLE RUN SYNCHRO
12 KB OVERHEAD SQUAT SYNCHRO 32/24
5X20 METRES SHUTTLE RUN SYNCHRO
18 PISTOL SQUATS (SHARE)
SHIELD ACCESSORY
#renforcement
NOT FOR TIME #QUALITY
A) Bent over row 5×8
@asheavyaspossible #gardeunminimumdetechniquequandmemelafamille
B) Rope pull up : 4x 8-10
(switch hand placement each set)
C) Curl & row
5 sets of 15 empty barbell curl + 8 cal row arms only (AFAP)
