WARM UP
5′ Practice Double Unders; Then:
3 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow Rocks
10 Back Extensions
MOBILITY & SKILLS
Front Squat – Push Press – Kipping Pull Ups
BENCHMARK WOD
” FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
5’ Rest
ACCESSORY WORK
4 Set, 1′ rest
Max Ring push-ups, feet higher than rings
12/15 Barbell Bent Over Row #43/29
COMPARE WITH 25 OCTOBER 2016
WARM UP
20 active downward dog / alternate toe touch
30″ standing leg swing (front) each leg
15 lateral squat ( landing left)
30″ standing leg swing ( across) each leg
15 lateral squat (landing right)
20 active downward dog / alternate toe touch
20 walking high kick x20
20 walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Pose Running – Rowing
CONDITIONING
” TRIATHLON 1 ”
For Time
1000 Meter Row
100 Double-Unders
1 Km Run
DAY OFF!!!
La regola del cielo è la perfezione. La regola dell’uomo è la ricerca della perfezione.
“Johann Wolfgang Goethe”
WARM UP
800 MT; Then 2 Rounds of
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hips – Low Back – Shoulders – Rope Climb
CONDITIONING
“BEAST 12”
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps #50/40
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings #24/16
30 Sit-Ups
20 Dumbbell Hang Squat Cleans #15/10
25 Back Extensions
30 Wall Ball Shots #9/6
3 Rope Climbs
WARM UP
5′ Practice Double Unders
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to bar
10 Good mornings
10 GHD sit-ups
MOBILITY & SKILLS
Handstand – Rowing
CONDITIONING
Teams of 2
Break it up anyway you want.
For Time
Buy in 400m Run; then
5 km Row
Handstand Hold
While Athlete 1 maintains the Handstand; 2, row until 1 maintains the position. When you change, together perform 20 burpees Synchro.
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Clean Warm Up – Deadlift
CONDITIONING
A) EMOM 8 minutes
1x Clean Deadlift + 2x Hang Power Clean + 3x Front Squat
Rest 4′
B) 10 rounds
15 seconds max reps Deadlift #102/75
Rest 45 seconds
WARM UP
3′ Jump Rope; then 3 rounds of:
20 Shoulders dislocate ( PVC )
20 Squats
20 Push Press ( PVC )
20m Duck Walk
MOBILITY & SKILLS
Wall Ball Clean – Kipping – Double Unders
CONDITIONING
50-40-30-20-10x reps
Pull Ups
Wall ball shots #9/6
Double Unders
ACCESSORY WORK
Barbell curl 2×15 #20/15
Alternating Dumbbell Curl 2×10
Close Grip Floor Press 2×12
Pull Up Band Pushdown 2×15
Bar Dips 2×15
WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Jog 400m
MOBILITY & SKILLS
Burgener Warm Up – Over-Head Squat
STRENGHT
1) In 10 minutes find 3 RM of Back Squat
2) Every 90 seconds Perform 5-5-5-5-5 of Shoulder Press
Rest 5′
CONDITIONING
3 rounds
21 Overhead Squats #43/29
Run 400m
WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hips – Shoulders – Ring Dips – Push Ups
MIDLINE STABILITY & CORE
Not For Time
4 Rounds Not For Time
20 Wall Ball Sit Ups
20″ Ring L-Sit Hold
20 GHD Back Extension
CONDITIONING
21-15-9 Reps For Time
Burpee Box Jump Over #60/50
Ring Dips
Push-Ups
DAY OFF!!!
“Lo sport contiene in sé una forte valenza educativa, per la crescita della persona: crescita personale, nell’armonia di corpo e di spirito, e crescita sociale, nella solidarietà, nella lealtà, nel rispetto.”
