La progression de Mai2021

lever jambe sur planche 3 sec

1/2squat sauté

push-up

pont

Planche haute

Lever de jambe
en planche 1min
Planche costale 2X30sec
1/2 squat sauté 1min week1 week2
Push-up relevé 1min Monday WOD WOD
Pont sur 1 jbe 1min Tuesday WOD
pont sur coude 1min Wednesday WOD
Planche haute 1min Theursday WOD
super man 1min Friday WOD WOD
Lever de jambe Saturday
en planche 1min
1/2 squat sauté 1min Sunday
push-up relevé 1min
 planche costale

1/2jump squat

Push-up on step

Bridges

super man

week3 Week4
WOD WOD
WOD
WOD WOD
WOD
WOD WOD

WOD
Noms: Date: 3 mai Date: 5 mai
0 -30sec 30- 45 45- 60sec 0 -30sec
Lever de jambe en planche 60
Planche costale 60
1/2 squat sauté 60
Push-up relevé 60 (20)
Pont sur 1 jbe 60
pont sur coude 60
Planche haute 60
super man 60
Lever de jambe en planche 60
1/2 squat sauté 60
push-up relevé 60 (17)

Noms: Date: 10 mai Date: 11 mai

0 -30sec 30- 45 45- 60sec 0 -30sec
Lever de jambe en planche
Planche costale
1/2 squat sauté
Push-up relevé
Pont sur 1 jbe
pont sur coude
planche haute
super man
Lever de jambe en planche
1/2 squat sauté
push-up relevé

Noms: Date: 17 mai Date: 18 mai

0 -30sec 30- 45 45- 60sec 0 -30sec
Lever de jambe en planche
Planche costale
1/2 squat sauté
Push-up relevé
Pont sur 1 jbe
pont sur coude
planche haute
super man
Lever de jambe en planche
1/2 squat sauté
push-up relevé
Noms: Date: 25 mai Date: 26 mai
0 -30sec 30- 45 45- 60sec 0 -30sec
Lever de jambe en planche
Planche costale
1/2 squat sauté
Push-up relevé
Pont sur 1 jbe
pont sur coude
planche haute
super man
Lever de jambe en planche
1/2 squat sauté
push-up relevé
 Date: 7 mai
30- 45 45- 60sec 0 -30sec 30- 45 45- 60sec

Date: 13 mai
30- 45 45- 60sec 0 -30sec 30- 45 45- 60sec

Date: 19 mai
30- 45 45- 60sec 0 -30sec 30- 45 45- 60sec
 Date: 28 mai
30- 45 45- 60sec 0 -30sec 30- 45 45- 60sec
Date: 14 mai
0 -30sec 30- 45 45- 60sec

Date: 20 mai Date: 21mai

0 -30sec 30- 45 45- 60sec 0 -30sec 30- 45 45- 60sec
Date: 22mai
0 -30sec 30- 45 45- 60sec
 Planche faciale 1min

1/2 squat 2min

Push-up 1min

Pont 1min

Dog/bird 1min

Elbow to knee 1min

Crunch 2 1min

Planche faciale 1min Elbow plank

Push-up 1min Push-up
1/2sqaut 2min half sqaut
chien/oiseau 1min Dog/bird
Pont 1min Bridges
Planche faciale 1min Elbow Plank
Push-up 1min Push-up
1/2squat 2min half squat
Crunch croisé 1min Crunch1
Crunch jbe fléchie 1min Crunch2

Make the Work Of the Day WOD

as the plan. One day yes and one day
off
week1
Monday WOD
Tuesday
Wednesday WOD
Theursday
Friday WOD
Saturday
Sunday WOD
 Elbow plank

half squat

push-up

bridges

Dog/bird

Crunch croisé

Crunch jbe fléchie

week2 week3 Week4
WOD WOD
WOD WOD
WOD WOD
WOD WOD
WOD WOD
WOD WOD
OFF WOD