Agosto 2016
WORKOUT OF THE WEEK
Warm-up: 3′ Jump Rope
25x each with a PVC/broomstick:
Shoulder dislocates; Shoulder press; Overhead squat; Romanian deadlift; Bent row; Good mornings
“Tabata Fight Gone Bad”
Wall Ball Shots #9/6
SDHP #35/25
Box Jumps #60/50
Push Presses #35/25
10 mt shuttle sprint
M
Warm-Up
2 minutes of single or double unders
Then, 2 rounds of: 20mt Walking Lunge; 10 Knees to Elbows;
30 Mountain Climbers
Skills & Mobility
Pose Running – Double Unders
Midline & Trunk Stability
Plank; Side Plank; Dead Bug; Hollow Hold
A) AMRAP 10′
Double Unders
Rest 3′
B) Intervals
Rest 45 seconds between intervals
Run 8x200m
GWM
WARM UP
3′ Rope Jumps
3 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpees
Skills & Mobility
Burgener Warm Up – Wall Ball
For Max Rounds & Reps
AMRAP 5′ of:
10 Burpees
5 Power Snatch #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5′ of
20 Pull Ups
10 Hang Squat Clean #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5 minutes of
15 Box jump-overs #60/50
30 Wall ball #9/6
100 mt Shuttle Sprint
WM
Warm-up:
2′ Jump Rope; 20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk
20 Jump Squats; 20 mt Burpee broad jumps; 30 Mountain Climbers
5×30″ on-30″ off Double Unders
Mobility&Skills
SDLHP – Double Unders
A) Find in 15′ 3 max reps of Barbell Floor Press
Rest 5′
B) For Time
21-18-15-12-9-6-3
Sumo Deadlift High Pull #43/29 kg
Double Unders