Warm-up
Run 4×40
mt; down forward, back reverse; Then, 2 rounds of
20 mt Walking lunge, forward
20 mt Walking lunge, backward
15 Push-ups
15 PVC shoulder dislocate
Mobility & Skills
Ring Dip – Muscle Up
A) 5 Rounds For Time
10 Ring dips
15 Chest To Bar/Pull-ups
20 Box Jump Over #60/50
Time Cap 20′
B) “Bring Sally Up”
Push Up Test
Warm Up
5′ practice DU; Then 2 Rounds:
5 Ring Rows
7 Push Ups
9 Air Squats
12 Sit Ups
15 Back Extensions
Mobility & Skills
Back Squat – Clean & Jerk
A) Every 2′ For 12′
10-8-6-4-2-1 Back Squats (AHAP)
B) AMRAP 12 minutes
5 Ground to Overhead #60/40
20 mt One Arm ( change every 10 ) Overhead KB Lunge #24/16
200 mt Row
THE CHALLENGE OF THE MONTH IS COMING …
-3 DAYS AT THE D-DAY
“Esistono epidemie di ogni ordine; il gusto dello sport è un’epidemia di salute”
Jean Giraudoux
Warm Up
3′ Rope Jump; then 2 Rounds of:
20 mt Bear Crawl
20 Sit Ups
10 Back Extensions
10 Air Squats
10 DB/Bar Shoulder Presses
Mobility & Skills
Thrusters – Pull Ups
“RUN BEHIND FRAN”
For Time
21 Thrusters #43/30
21 Pull-Ups
400 mt Run
15 Thrusters #43/30
15 Pull-Ups
400 mt Run
9 Thrusters #43/30
9 Pull-Ups
400 mt Run
Warm-up:
5 minuti practice double unders; tnen
30 reps each
Jumping jacks
Box jumps
Walking lunges
Knees to elbows
Squats
Mobility & Skills
Hand Stand Push Ups – Pistol (Box or Band)
A) 8′ AMRAP
200 mt Run
20 Pistols
2′ Rest
B) 8′ AMRAP
200 mt Run
Max Handstand Push Ups
Score : Total reps of Pistol + Handstand Push Ups
Warm-up
5 minutes of single or double unders; Then, 2 rounds of
20m Walking lunge
10 V-Ups
30 Mountain climbers
Mobility & Skills
Deadlift – Wall Ball Clean – Push Press
A) EMOM 12 minutes
1 Deadlift #50% BW
1 Hang Power Clean
1 Front Squat
1 Push Press
B) BENCHMARK ” KAREN “
For Time
150 Wall Ball Shots #9/6
DAY OFF!!!
“Un allenatore è qualcuno che ti dice quello che non vuoi sentire, ti fa vedere quello che non vuoi vedere, in modo che tu possa essere quello che hai sempre saputo di poter diventare.”
REST DAY!
or… It’s Time the Weekly Challenge!
Warm-up:
3 minutes jump rope
10 Hip drop (sun salutation)
15 Pull-ups
60 seconds hollow rock
Jog 3 minutes
Mobility & Skills
Burgener Warm Up
A) Power snatch 40%x3, 50%x3, 60%x3x2, 65%x2x2
Snatch high pull with 1 halt below knee 65%x3x3
Rest 5′
B) “All the fault of Alessandro”
For Time
200 Double Unders
100 Dumbell Squat Snatch #20
200 Double Unders
Warm Up
2 rounds of
30 ankle roll outs per side
20 mt Bear Crawl;
10 mt Inch Worms.
5 4-point squats.
10 Hip circles per side.
10 PVC good mornings.
10 Toe To Bar
60 Single Unders.
Skills & Mobility
Pose Running
Run
Every 2:00 complete 6-10 x 200m repeat.
Rest for time remaining, perform until pace or form deteriorates
Advanced: Keep 200m within 2-3 Seconds
Intermediate: 3-5 Seconds
Beginner: 5-8 Seconds
Warm-up:
5′ Practice Double Unders; then 2 rounds of
10 V-Ups
20 Back extensions
30 Push-ups Hand Release
40 Squats
Mobility & Skills
Clean Warm Up – Kipping – Chest To Bar
5 Rounds
Each round is 2 minutes
5 Chest To Bar
Max reps Hang Squat Clean #60/40
Rest 45 sec between rounds
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