Warm-up:
5′ Jump Rope; then 3 rounds
7 Burpees
10 Knees to Elbows
15 Squats
30 Mountain climbers
Mobility & Skills
Shoulders – Hips – Kb Swing
Midline Stability & Core
3 Rounds Of:
4 Turkish Get Up (2R/2L)
30″ Plank
30″ Superman
AMRAP 18 Minutes
21 KB Swings #20/16 kg
15 Goblet Squats #20/16 kg
400 mt Run
9 HandStand Push-Ups
Warm-up:
3′ Practice Double Unders
20 mt Bear Crawl
20 Push-ups
20 mt Inch Worm
20 Jump Squats
30 Jumping Jack
30 Mountain Climbers
3′ Practice Double Unders
Mobility & Skills
Ankle – Knee – Low Back – Shoulders
For Time
Buy In 50 Double Unders
25 Burpees Over The Row
100 m Row
20 Burpees Over The Row
200 m Row
15 Burpees Over The Row
300 m Row
10 Burpees Over The Row
400 m row
5 Burpees Over The Row
500 m row
Cash Out 50 Double Unders
Time Cap 20′
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Front Squat – Press ( Strict – Push – Jerk )
From The Rack
A) 5-5-3-3-1
Rest 1 minute between rounds
Front squat
Rest 3′
B)5-5-3-3-1
Rest 1 minute between rounds
Shoulder Press
Rest 3′
C) EMOM 10 Minutes
1x Power clean + 1x Hang squat clean + 1x Jerk (70% 1RM)
DAY OFF!!!
La pratica intenzionale richiede un considerevole, specifico e continuo sforzo per fare qualcosa che non sai fare bene, o addirittura non sai fare per nulla.
Warm-up:
Jog 400 mt
50 Double Unders
40 Sit-ups
30 Push-ups
15 Squat jumps
Jog 400m
Mobility & Skills
Burgener Warm Up
“Thank god the month is over”
For Time
400 meter Run
Then 8 Rounds of:
10 Wall Ball #9/6
10 Ground-to-Overhead #43/29
10 Pull-Ups
10 Burpees Box Jumps Over #60/50
10 Floor Wipers
Then 400 meter Run
Warm-up:
5′ Practice Double Unders; then 3 rounds
7x Burpees
10x Knees to elbows
15x Squats
30x Mountain climbers
Mobility & Skills
Hip – Low Back – Shoulders
MIdline Stability & Core
3 Rounds Not For Time
20 Standing halo plate/Kb
15 Barbell Rollout
20 Kb Russian Twist
15 Barbell Good Mornings
Time Trial
Cover max distance
Row 9 Minutes
Warm-up: kettlebells light weight
50 Hand-to-hand swings
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
Mobility & Skills
Deadlift – Handstand Push Ups
Benchmark WOD
“DIANE”
21-15-9 Reps For Time
Deadlift #100/70
Handstand Push-Ups
Rest 3′
Accessory Work:
4 set 1′ rest
5 Back Squats #60% BW From Floor
Max Strict Chin Ups
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Squat Therapy
Midline Stability & Core
Amrap 6′
10 Strict Toe To Bar
10 Weighted Sit Ups
15 GHD Back Extensions
15 Barbell Roll-Outs
AMRAP 18 Minutes
20 Pistol Squat/One Legged Squat ( Alt. L&R )
15 Man-Makers #20/12
400 mt Row
Warm-up:
5 Minutes Practice Double Unders
10 Hip drop (sun salutation)
15 Pull-ups
60 seconds hollow rock
500 mt Row
Mobility & Skills
Ankle – Hip – Shoulders – Clean Warm Up
4 Rounds For Time
15 ThrusterS #43/29
25 Floor press #43/29
50 Double Unders
Warm-up: 3 rounds
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping jacks
20 Hollow Rock
10 Superman hold
Mobility & Skills
Kipping – Pull Up – Butterfly Pull Up
Benchmark Wod
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
