Warmup
2 rounds of
100m Run
80 JJ
60 DU
40 air squats
20 Am. KB swings
10 Pushups

Warmup
50 DU + 10 situps
40 DU + 20 situps
30 DU + 30 situps
20 DU + 40 situps

Warmup
4 rounds
100m run
10 HRPS
10 Situps
10 squats

Warmup
Tabata
KB Swing
Wallclimb

Warmup
40-30-20-10 situps while partner jump rope

Warmup
200 DU (400 SU)
5 burpees each time you stop

Warmup
Tabata
KB swing
Push-press
Box jump
Burpees

Warmup
2 rounds of

50 DU
40 JJ
30 mountain climber
20 air squats
10 Burpees + saut en avant

Warmup
100m run
10 HSPU
20 burpees
30 air squats
20 box jump
10 pistols
100m run

Warmup
400m run
20 pushups
20 DU
15 burpees
15 DU
10 Gobelet squat
10 DU

Warmup
20 DU
10 goblet squats
20 Mountain Climber
10 goblet squat
20 DU

Warmup
2 rounds of
20 walking lunges
30s handstand hold
20 situps
20 air squats

Warmup
2 rounds of
20 JJ
10 burpees
20 Air squat
10 pushups
20 mountain climber
50m sprint

Warmup
2 rounds of
– 30s KB Swing (20kg) / 30s Pushup on KB
– 30s situp / 30s leg lift
– 30s mountain climber / 30 frog lunge- 1mn Burpees
– 1mn: 5 pull ups / rest time: Jumping Jack
– 250m run / 5 clap pushups
– 1 minut rest

Warmup (à fond!!)
30DU
20squats
30JJ
20squats
30DU

Warmup
200m run
21 – 15 – 9 (100m run between each rounds)
JJ / Pushups / air squats
50 DU (100 SU)

Warmup
3 rounds of
3 HSPU
6 burppes
12 pushups
24 DU

Warmup
10s Fast Feet
10s Butt Kickers
1 Squat Hold + 9 Air Squats
10 Trunk Twists
10 HR Push-Ups
10s Fast Feet
10s Seconds Butt Kickers
10 Jump Squats
10 Trunk Twists
5 Narrow Push-Ups + 5 Wide Push-Ups
400-Meter Run

Warmup
2 rounds:
30 JJ
20 DU
10 Pushups
5 HSPU

Warmup
20DU
20Squats
15DU
15Pushups
10DU
10HSPU
5DU
5Pistols (each leg)

Warmup
3 rounds of
24 DU
12 Pushups
6 pistols
3 HSPU

Warmup
Jog 400m
25x Push-ups
25x Squats
25x Sit-ups
Jump rope 2 minutes

Warmup
400M Run
2 Rounds:
10 Air Squats
8 Sit-ups
6 Push-ups

Warmup
2 rounds of
20 JJ
10 burpees
20 Air squat
10 pushups
20 mountain climber
50m sprint

Warmup
3 rounds of
30DU
20 air squat
10 burpees

Warmup « Annie »
50 – 40 – 30 – 20 – 10
DU
Situps

Warmup
50 DU
40 JJ
30 Air squats
20 Pushups
100m run
5 wall climb

Warmup
30 – 20 – 10
JJ / pushups / DU / squat

Warmup
60 Single rope
50m sprint
40 squats
30 mountain climber
20 pushups
10 wallclimb

Warmup
3 rounds of
20 DU
15 air squats
10 burpees
5 HSPU

Warmup
2 rounds of
400m run
20 air squats
20 pushups
50 DU

Warmup:
2 rounds of
200m
12 pushups
10 box jump
8 OHS (baton ou barre à vide)
20DU

Warmup:
TABATA
– DU (ou simple)
– Air Squat
– Burpees
– Pushups

Warmup
2 rounds of:
21 JJ
15 OHS
9 burpees

+ 50DU (100 SU)

Warmup
2 rounds
200 run
20 mountain climbers
20 squats

Warmup
Run 1km

Mobility / Warmup
Run 400m
1. Bent Knee Iron-Cross – x 10
2. Roll Over Into V-Sit – x 10
3. Rocking Frog Stretch – x 10
4. Fire Hydrant Circles – x 20
5. Mountain Climbers – x 10
6. Cossak Squat – x 10
7. Seated Piriformis Stretch – 20-30s each side
8. Rear Foot Elevated Hip Flexor Stretch – x 10 (hold for 3 sec)

Warmup
2 rounds of
1mn jump rope
1mn KB swing

Warmup
2 rounds of:
– 30 JJ
– 20 DU
– 10 burpees

Warmup
50 DU
40 JJ
30 squats
20 Mountain climbers
10 burpees
100m run

Warmup
100 DU for time (300 SU)

Warmup
Jog 400m
25x Push-ups
25x Squats
25x Sit-ups
Jump rope 2 minutes

Warmup
3 rounds of :
20 jumping jack
15 mountain climber
10 pistols (5/jambes)
5 burpees

WARMUP
3 rounds

10 Pushups
20 JJ
10 Air Squats
20 DU

Warmup
2 rounds
25DU (50SU) / 20 MC / 15JJ / 10 pushups

Warmup
2 rounds
20 DU
10 pushups
10 air squat
20 mountain climber

Warmup
3 rounds of
50 jump rope singles
15 vertical jumps
50m sprint
Rest 1mn

Warmup
5 rounds of
5 burpees
10 pushups
15 KB swings
20 air squats

Warmup
3 rounds of
5 Burpees
10 pushups
15 KB swings
20 Air squats

Warmup
2 rounds of
20 Jumping Jack
10 dips
20 mountain climber
10 pushups
20 single rope

WarmUp
3 rounds of
50m run
12 pushups
50m run
12 KB swings

Warmup
3 rounds of
20 DU / 10 gobelet squats / 20 mountain climbers / 10 pushups

Warmup
3 rounds of
20 DU (40su)
10 KB swing
10 Air Squats

Warmup
Jog 400m
50x Jumping jacks
20x Sit-ups
20x Push-ups
20x Squat jump

Warmup
100m RUN
20 moutain climber
+ 30 – 20 – 10 Pushups / squats

Warmup
Warm-up: 2 rounds
Run 200m
5x Toes to bar
10x Back extensions
20x Push-ups
30x Squats

Warmup
2 rounds of
– 30 DU
– 20 air squats
– 10 burpees

Warmup
40-30-20-10 situps while partners jump rope

Warmup
2 rounds of
30 Mountain climbers
20 DU
10 Burppes

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