Mois de Janvier
Mois de Janvier
| X | Musculation | Natation | Course à Pied | Sports divers |
| 1 | ||||
| 2 | ||||
| 3 | Gainage | Foot en salle | ||
| 4 | 1300 m | |||
| 5 | ||||
| 6 | Tractions + Bras+ Pompes … | 35 min footing aéré | ||
| 7 | Gainage + Pompes | Foot en salle | ||
| 8 | Tractions + Bras+ Pompes + Gainage | |||
| 9 | Corde + Pompes | ~ 1000 m | 15 min + 10x30'30 | |
| 10 | Corde + Planche + Dvp couché + Gainage | 50 min trankil | ||
| 11 | ~ 1000 m | |||
| 12 | Cordes | |||
| 13 | Pompes | |||
| 14 | Bras + Pompes + Tractions | 45 min trankil | ||
| 15 | ||||
| 16 | Pompes | ~ 1500 m | 30 min + 12 x 30'30 | |
| 17 | ~ 1000 m | |||
| 18 | ~ 800 m | 15 min + 5x 30'30 + 2x400m (1'13-1'10) | ||
| 19 |
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| 20 | 1h40 | |||
| 21 | Pompes + Gainage | Foot en salle | ||
| 22 | ~ 600 m | |||
| 23 | Trations + Pompes + Gainage-Abdos | |||
| 24 | ~ 500 m | |||
| 25 | 40 min aéré | |||
| 26 | ||||
| 27 | ||||
| 28 | ||||
| 29 | ||||
| 30 | 45 min rapide | |||
| 31 |
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