ONE ATHLETE. EVERY SPORT.AND THE COACHES WHO WRITE FOR THEM.

5 × 500 m BikeErg @2'00/1000 rest 1'

RPE 7 5 Zercher Squat

5 sets : rest 2' Bloc 1 — 4x60s/30s : Row max cal Bloc 2 — 5x45s/30s : sandbag bear hug squats 30kg Bloc 3 — 6x40s/20s : echo Bike max cal Bloc 4 — 8x30s/30s : Box Step Up 50cm, 2 DB 12,5 kgs Bloc 5 — 10x20s/10s : Double Under

Every 2’ x 12: Set 1: 15 pec fly Set 2: 15 Vertical row Set 3: 15 ring push up Set 4: 15 lat pulldown *max cal ski in the remaining time of each set 12 × 2′ / 10″ T1 2:00 · T2 2:00 · T3 2:00 · T4 2:00 · T5 2:00 · T6 2:00 · T7 2:00 · T8 2:00 · T9 2:00 · T10 2:00 · T11 2:00 · T12 2:00

AMRAP 30’ Max distance Farmer Walk *20m unbroken shuttle

4 sets 12 Pec Fly 2' 2x16 kg KB Hold 15/15 lateral plank star

5 sets : rest 2′ 3 clean pull

3 rounds : rest 75s 10 Horizontal Row 70kg, 1s contraction 10/10 one arm Ring Row 15 Face pulls

For time cap 10' 3 rounds : 10 Sandbag over shoulder 50kg 10 Toes to bar 300m Run

3 sets: 800m run Rest 3’ 60’ Front Squat @40% Rest 3’

100 Pec fly @35kg *each break 10 cal Bikerg T1 0:34 · T2 1:39 · T3 1:41 · T4 1:10 · T5 1:49 · T6 2:01 · T7 1:54 · T8 1:56 · T9 2:31

3 sets : rest 60s 20 Dead bugs 40s Planche 10/côté Bird dogs Max reps biceps curl EZ Bar until 100 reps

Alternate A & B A - 3 rounds: 10 hang Snatch @40kg 200m run 20m bear hug @50kg B - 3 rounds: 10 US KB Swings @24kg 15 cal 10 Shuttle Box Jump

3 rounds for time 50 Kettlebell swing @24 kg 25 Sandbag Squat @50 kg 300 m Run

Pike stretch 3 × 30 s + single-leg gauche 3 × 30 s Négatifs autonomes : 3 × 3 Cyclage : 5 × 5 (la dernière fois, seul le dernier était à 5 cm → on valide) T2B sous fatigue : 4 rounds (5 cal rameur vite + 3 T2B)

3 sets: rest 2’ 12 pec fly 10 biceps curl Then 3 sets: rest 2’ 15 leg curl 10 strict press

🔩 PARTIE A — For Time (cap 9 min) 4 tours : 6 deadlifts (50 kg) 6 power cleans (35 kg) 6 front squats (35 kg) 250 m rameur → repos 2 min 🔥 PARTIE B — AMRAP 7 min 12 wall balls 12 KB swings (20 kg) 10 box step-overs (ou box jumps si le genou est OK) 100 m course → repos 2 min ⚡ PARTIE C — For Time (cap 3 min) 15 sumo deadlift high pulls (barre 30 kg) 15 cal rameur (au sprint)

10 ROUNDS FOR TIME 10 GHD Sit Up 8 Box Jump

3 sets : 15 / 12 / 8 Vertical Row Pec fly Then, 1 max set: failure -> -5kg -> failure -> etc Start @max weight of last part Vertical row Pec fly

5 SETS : REST 3’ 15 reps @40% Front Squat @42.5% Front Squat @45% Front Squat @47.5% Front Squat @50% Front Squat

3 Zercher Squat 4x2 Zercher Squat

4 SETS : REST 1’30 10/10 pec fly 10/10 one arm lateral raise poulis

@ROUNDS 4: REST 1'30 10 Zercher Squat @60kg 500 m Bike 10 Zercher Squat 500 m Bike

4 SETS : REST 1'30 12 Vertical Row 12/12 Pec Fly

@FOR TIME 1000 wall ball @6kg

@RUN 6,87 km

@EMOM 24 • 5 Bench @80% Bench Press • 8/6 cal Ski + 6 DB Snatch @32,5/22,5kg • Farmer walk @lourd • Rest