Académique Documents
Professionnel Documents
Culture Documents
LUNDI
Mercredi
Vendredi
Echauffement
&
Etirement
01 Saut à la corde 30s X 10 3 min d’affiler
Repos 2 min
NIVEAU 01
02 EXERCICE A 3 X 10min
Repos 2 min
03 EXERCICE B BX3 8 RM
Repos 2 min
04 EXERCICE A1 A1X3 10 RM
Repos 2 min
05 EXERCICE D DX3 10 RM
Repos 2 min
06 EXERCICE C1 C1X3 10 RM
Repos 2 min
07 EXERCICE E EX3 15 RM
Repos 2 min
08 EXERCICE F FX3 10 RM
Repos 2 min
09 EXERCICE G GX3 10 RM
Repos 2 min
10 EXERCICE K2 K2X3 10 RM
Repos 2 min
NIVEAU 02
01 EXERCICE B BX6 5 RM
Repos 25 s
02 EXERCICE A3 A3X6 5 RM
Repos 25s
03 EXERCICE A2 A2X6 5 RM
Repos 1 min
NIVEAU 03
01 EXERCICE B BX6 4 RM
Repos 25 s
02 EXERCICE A3 A3X6 4 RM
Repos 25s
03 EXERCICE A2 A2X6 4 RM
Repos 1 min
NIVEAU 04
01 EXERCICE B BX6 3 RM
Repos 25 s
02 EXERCICE A3 A3X6 3 RM
Repos 25s
03 EXERCICE A2 A2X6 3 RM
Repos 1 min
NIVEAU 05
01 EXERCICE B 2 min Max R
Repos 3 min
02 EXERCICE A2 A2X2 Max R
Repos 1 min
09 EXERCICE Z K2X1 10 RM
Repos 1 min
NIVEAU 06
01 EXERCICE B BX6 RM 5
Repos 25s
02 EXERCICE A3 A3X6 4 RM
Repos 25s
03 EXERCICE A2 A2X6 RM 5
Repos 25 s
05 EXERCICE C3 C3X6 RM 3
Repos 1 min
11 EXERCICE Z K2X1 10 RM
Repos 1 min
NIVEAU 07
01 EXERCICE B BX6 RM 5
Repos 25s
02 EXERCICE A3 A3X6 4 RM
Repos 25s
03 EXERCICE A2 A2X6 RM 5
Repos 25 s
05 EXERCICE C3 C3X6 RM 3
Repos 2 MIN
07 EXERCICE K KX1 Max R
Repos 2 min
08 EXERCICE L LX6 Max R
Repos 2 min
09 EXERCICE K2 K2X3 12 RM
Repos 1 min
10 EXERCICE Z K2X1 10 RM
Repos 1 min