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
E4MOM12 min
30 sec HS hold wall facing hollow position
+ Max HSPU Strict on one set
ELITE = 30 sec + Max HSPU Strict
INTER = 20 sec + Max HSPU
BEGINNER = 15 sec + MAX PUSH UPS
SKILL PART
For quality
3 rounds of
60 m Farmer KB farmer carry
40 m Sandbag walk
20m Handstand walk
ELITE = 2×32 KB
70KG Sandbag
2 sets max in HSW mini 7,5m
INTER = 2×24
50 KG Sandbag
15 m HSW min 5 m
BEG = 2×20
40 KG
Inchworm 10 m
METCON
21-15-9
KB SDHP (32/24)
PUSH UPS
V UP
ELITE = GO UB or at least 2 break in the entire WOD
INTER = 2 SETS on every sets, or 15/12/9 UB (24/16kg)
BEGINNER = 15/12/9 (20/12kg)
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
3 ROUNDS FOR TIME
30 /24 CAL ASSAULT BIKE
20 TOES TO BAR
10 HANG SNATCHES @43/29
SHIELD ACCESSORY
#renforcement
1) EMOM 20 MINUTES
a) 8 Strict pull up
b) 8m Sled pull
2) 75 Ring row every break, 16 DB curl (8/arm)
3) Tabata Vups
