I) WARM UP AND SKILLS
A) ARTICULAR PREP
Foam Roller 4 Min
Accumulate 2 Min Squat both position
Crossover symmetry Warm up 3 Minutes
B) WARM UP
Running Clock
0@1 Minute = Walking Lunges sur Macarena de Tyga
1@2 Minutes : Lateral Band Walk
2@3 Minutes = Empty BackSquat
Easy pace forcement, c’est un warm up les loulous
Accumulate
30 Goblet Cossak Squats
C) SKILLS
6 Minutes de Skills sur le mouvement du jour

Respect des choses de la vie sur le BackSquat
Genoux vers l’extérieur lors de la montée
Talons ancrés au sol
Montée en Gamme
II) WORKOUT OF THE DAY

BACK SQUAT

4 SERIES de 2 Repetitions with 3 Secondes Pause
+ 2 Reps Dynamiques
@75% 1RM
Les 2 premieres repetitions sont à faire avec 3 Secondes de Pause, puis les 2 suivantes le plus explosif possible.
2 Min rest Between Sets
AFTER PARTY

A) Regional standard DB lunges
Accumulate 100m @2×22,5/2×15
B) Kang squat + High box jump
4 x 10 + 3 (Use moderate weight on the kang squats. Focus on technique and muscle activation. Be explosive on the jumps)
C) Wall sit
4 x 1min On 1min Off with 20/10 kg plate (la plate partout sauf sur les genoux !!! sur la poitrine, à bout de bras, en overhead peu importe mais PAS SUR LES GENOUX)
SESSION 2
#Optionnal #competitor
WOD TEAM OF 2

AMRAP 8 MINUTES
2 BURPEES SYNCHRO
2 AIR SQUATS SYNCHRO
4 BURPEES SYNCHRO
4 AIR SQUATS SYNCHRO
(…)
GYM SESSION
#improveyourbody
STRENGTH
E4MOM16 min
For quality
5 Pull ups tempo : 2 sec top 3 sec down
25 sec Hollow Hold
ELITE = 5 + 25 sec
INTER = 3 + 15 sec
BEGINNER =
Toes assist eccentric pull ups 5 secs + 20 sec Tuck Hold position
ELITE = 5 + 25 sec
INTER = 3 + 15 sec
BEGINNER =
Toes assist eccentric pull ups 5 secs + 20 sec Tuck Hold position
SKILL
4 sets of 20 sec Hang kipping position + 6 C2B + 3 MU bar
ELITE = GO UB
INTER = 1 BREAK, reduce quantity if needed
BEGINNER = PULL UPS + C2B
METCON
21-15-9
BURPEES BOX JUMP OVER
9- 6 – 3
BAR MUSCLE UP
ELITE : UB MUSCLE UP
Inter: SET OF 3
Beginner : Negative Muscle up
