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