CrossFit JONQ

Mardi le 24 Novembre WARM UP: 5 :00 5 inch worm ... :30 squat opener 10 tempo squat WOD 27-24-21-18-15-12-9-6-3 Burpees facing DB One arm DB Thruster SANS équipement 27-24-21-18-15-12-9-6-3 Burpees NO jump Jump air squat RENFORCEMENT Bulgarian split squat 3x12/ side STRETCH 2:00 Standing bent forward 3:00/ side half lotus on wall 3:00 quad stretch #common

Lundi le 23 novembre Warm up: 2 sets :30 hip opener... 1:00 plank hold 5 single touch to jump/side WOD: 5 x 4:00 AMRAP 20 DB CNJ, ALT 30 V-UP max DB box step up, 24/20' * No rest b/t AMRAP WOD: SANS équipement 10 x 2:00 AMRAP 20 v-up max lunges, alt CORE 4 sets 30 med ball twist 15 side hip thrust right 15 side hip thrust left rest: 1:00 b/t sets STETCH 3:00 back stretch 3:00/ side pigeon 3:00 hamstring stretch

Samedi le 21 novembre Warm up: 3 sets ... 6 squat to ischio stretch 10 high knees 20 jumping jack SATURDAY BIG CHIPPER 1 HSPU 2 broad jump, 4 feet long 3 inch worm 4 jumping lunges, ALT 5 deck squat 6 tuck jump 7 push up 8 sit up 9 v-up 10 mountain climber 11 chair dip 12 cossack squat 13 tuck 14 reverse lunge, ALT 15 pike HSPU 16 high knees, ALT 17 air squat 18 heel touch 19 jump squat 20 burpees * ce workout recommence toujours du début, et ce détail comme suit: 1 HSPU- 1 HSPU + 2 broad jump- 1 HSPU + 2 broad jump + 3 inch worm ...ainsi de suite TC: 60 mins Belle façon de mériter ta consommation du samedi soir!! #common

Vendredi le 20 novembre Warm up: 2 sets 10 hip opener to hip stretch ... 10 cossack squat 10x (3 touch line) WOD 10 mins EMOM min 1: 16 one arm DB SDHP 8/8 min 2: 10 one arm DB thruster 5/5 À 10:00 start for time: 80 One arm DB SDHP 10/10 50 One arm DB Thruster 10/10 Finisher 100 DB OH sit up EACH break = 20 mountain climber STRETCH 3:00 quad stretch 3:00 the frog 2:00/side knight to ischio stretch Un beau "burner" avec un peu de volume avant!! Lets go!!!! #common

Jeudi le 19 Novembre Warm up: 2 sets :20 hs hold... 5 inch worm 15 air squat WOD 27-21-15-9 DB snatch, ALT ( plank to stand up) HSPU rest: 2:00 Accumuler 2:00 de HS hold rest: 2:00 50 push up CORE 50-40-30-20-10 Medball twist * 15 superman after each sets STRETCH 3:00/side half lotus on wall 3:00 v-sit 3:00 back stretch Grosse pompe de haut de corps aujourd'hui!! #common

Mercredi le 18 novembre Warm up: 2 sets ... 20 jumping jack 10 alt leg V-up :30 hip opener/ side WOD: 10 rounds/ 1 round every 2:30 15 V-up 20 box jump @24/20' 20 DB FR Lunges, ALT SANS équipement: 10 rounds/ 1 every 2:30 15 v-up 15 Tuck jump 20 Lunges, ALT ( avec ou sans charge, selon disponibilité) CORE 3 sets 1:00 plank hold :30 side plank :30 side plank Rest: 1:00 STRETCH 3:00/ side pigeon 2:00/ side Breakdancer 1:00/ side couch stretch Objectif du jour la constance rounds après rounds! #common