WARM UP AND SKILLS

ARTICULAR PREP

Articular prep 2 min
Foam Roller 3 Min
Activate your Body 6 Minutes

WARM UP

TEAM OF 2
AMRAP 6 Minutes

100 Single under (Share)
10 Shoulder to overhead Plate 10/5 Synchro
10 Air Squats Synchro
10 Push ups Synchro
10 Cleans Empty Barbell Synchro

SKILLS

A) Prends 5 minutes pour la priorité du jour
THRUSTER
B) Montée en Gamme et échauffement Weightlifting

WORKOUT OF THE DAY

TEAM SESSION

TEAM OF 2

PART I
AMRAP 6 MINUTES
RELAY
6 Thrusters 30/20
32 Double Unders

REST 3 MINUTES

PART II
AMRAP 6 MINUTES
SYNCHRO
6 Push Press 40/25
12 Burpees

REST 3 MINUTES

PART III
AMRAP 6 MINUTES
RELAY
6 Squat Cleans 50/35
32 Double Unders

REST 3 MINUTES

PART IV
AMRAP 6 MINUTES
SYNCHRO
6 Hang Cleans 60/45
12 Burpees

Strategy, Stimulus and Scaling Options
On reprends les bonnes habitudes
Un peu de fun comme chaque vendredi
Respectez les distanciations sociales
Amusez vous bien les machines

Scaling Options
Double under = Single under
Weightlifting = Lighter

VERSION SOLO
E4MOM16 MINUTES

a) 4 Rounds
6 Thrusters 30/20
32 Double Unders

b) AMRAP
6 Push Press 40/25
12 Burpees

c) 4 Rounds
6 Squat Cleans 50/35
32 Double Unders

d) AMRAP
6 Hang Cleans 60/45
12 Burpees