LUNDI

WORKOUT WITH EQUIPMENT

3 ROUNDS FOR TIME :
400 M RUN 
21 WALL-BALL SHOTS #12/9
12 POWER CLEANS #70/45

WORKOUT HOME OPTION

3 ROUNDS FOR TIME :
400 M RUN 
42 AIR SQUATS
12 BURPEES BROAD JUMP

TIME CAP : 10-15’ 

BONUS - STRENGTH/FINISHER

BUILD 1 RM CLEAN & JERK IN 20’

OR 

AMRAP 3’ : 
MAX DISTANCE HANDSTAND WALK 
————————————————————————————
MAX TIME HANDSTAND HOLD 

MARDI 

WORKOUT WITH EQUIPMENT

10 ROUNDS FOR TIME : 
3 MUSCLE-UPS (BAR/RING)
4 HIGH BOX JUMPS 

WORKOUT HOME OPTION

10 ROUNDS FOR TIME : 
12 BOX DIPS 
4 HIGH BOX JUMPS (ESCALIER/MUR)  

TIME CAP : 8-12’ 

BONUS - ACCESSORY WORK 

3 SETS : 
45 SECONDES SIT-UPS
15 SECONDES REST 
1:00 OBJECT HOLD CARRY / L-SIT
1:30 RECOVERY 

MERCREDI

WORKOUT WITH EQUIPMENT 

BACK SQUAT 5-5-5-5-5 
REST 2-3 MINUTES BETWEEN SETS

START @70% & INCREASE WEIGHT EVERY SETS !

WORKOUT HOME OPTION

EMOM 15’ :
1 ) 30 JUMPING LUNGES (PLYO) ALT.
2 ) 14 PISTOLS ALT. 
3 ) RECOVERY

BONUS - CONDITIONING ZONE 2

PRACTICE 15-20 MINUTES RUN @ZONE 2

JEUDI 

WORKOUT WITH EQUIPMENT 

FOR TIME : 
100-80-60-40-20 
DOUBLE-UNDERS
20 TOES-TO-BAR BETWEEN EACH SETS

WORKOUT HOME OPTION

FOR TIME : 
100-80-60-40-20 
DOUBLE-UNDERS
20 V-UPS BETWEEN EACH SETS

TIME CAP : < 10´

BONUS - STRENGTH/TABATA

BUILD 1 RM DEADLIFTS IN 20’

OR 

« DOUBLE TABATA »
SINGLE LEG GLUTE BRIDGE

VENDREDI

WORKOUT WITH EQUIPMENT

EVERY 2:30 FOR 5 SETS :
250/200 M ROW 
15 DB BENCH PRESS #2X22.5/2X15
MAX KIP’ HSPU IN REMAINING TIME

WORKOUT HOME OPTION

EVERY 2:30 FOR 5 SETS :
250/200 M RUN (SPRINT)
15 PUSH-UPS PLYO 
MAX STRICT HSPU IN REMAINING TIME

BONUS - ACCESSORY WORKS

3 SETS : 
20 SECONDES SINGLE ARM PLANK (LEFT)
20 SECONDES SINGLE A. PLANK (RIGHT)
20 SECONDES L-POPS 
20 HOLLOW ROCKS