DAY OFF!!!
Se non si è disposti a sacrificare l’usuale, ci si dovrà accontentare dell’ordinario.
WARM UP
400m Jog/500 Row; then:
Complete 3 rounds not for time of
10 Push Ups
20 Double Unders / 40 Skips
5 Down & Up
10 Wall Balls
MOBILITY & SKILLS
Hamstring – Low Back – Shoulders – Bar Muscle Up
CONDITIONING
For Time
100 Double Unders
50 Handstand Push-Ups
40 Toes-to-Bars
30 Cal Row
20 Burpees
10 Muscle Up/Chest to Bar
Time Cap: 15 minutes
WARM UP
3′ Rope Jump; then 3 Rounds of:
20mts Bear Crawl
10 Butterfly Sit up
10 Good Mornings
10 Broad Jumps
10 Push Ups
MOBILITY & SKILLS
Shoulders – Squat Therapy – Front Squat
CONDITIONING
A) 5-5-5-5-5
Bench Press
Rest as needed between lifts
Rest 5′
B) Every Minute On The Minute for max rounds
2 Front Squat #50% BW
Add weight every minute. Work until failure
DAY OFF!!!
Ogni persona ha certe caratteristiche, disponibilità e motivazioni differenti, e l’allenamento deve adattarsi a queste.
Kílian Jornet i Burgada
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WARM UP
Complete 4 rounds not for time
15 Air Squats
20 PVC Pass Throughs
10 Cal Row/100m Run
10 Wall Balls
MOBILITY & SKILLS
Hips – Shoulders – Wall Ball (Clean & Shots) – HSPU
CONDITIONING “OPEN 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts,
55 Wall-Ball Shots,
55-Calorie Row
55 Handstand Push-Ups
Rx’d: (Ages 16-54)
Men deadlift 102Kg. and throw 9Kg. ball to 10-ft. target
Women deadlift 70Kg. and throw 6Kg. ball to 9-ft. target
Scaled: (Ages 16-54)
Men deadlift 61Kg, throw 9Kg. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 43Kg, throw 6Kg. ball to 9-ft. target and
perform hand-release push-ups
ACCESSORY WORK
Super Set 1:
Dumbbell bench press 5×12-15
Double dumbbell bent row 5×10-12
Super Set 2:
Incline barbell bench press 4×10-12
Wide-grip lat pulldowns 4×12-15
Super Set 3:
Dumbells Flyes on bench 3×15-20
Dumbbell pullovers on bench 3×10-12
Giant Set 1
Barbell curl 3×15-20
Seated alternating dumbbell curls 3×20
Dumbbell preacher curls 3×10-12
Standing dumbbell hammer curls 3×10-12
Giant Set 2
Close Grip push-ups 3×12-15
Barbell skullcrushers 3×10-12
Ring dips 3×10-12
Dumbells kick back 3×10-12/arm
WARM UP
5′ Practice Double Unders; Then :
50 Hand-to-hand swings # Light Weight
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Shoulders – Hips
2 Rounds Not For Time With Empty Bar
5 Clean Deadlift
5 Clean Pulls
5 High Hang Power Cleans
5 High Hang Squat Cleans
STRENGHT
5′ To Find 3 RM Heavy Squat Cleans
Rest 2′
EMOM 8′
5 Squat Cleans #80% of 3 RM
CONDITIONING
25-20-15-10-5
Kb Swing #24/16
*50 Double Unders before each set.
Time Cap 15′
WARM UP
AMRAP 6′
25 Double Unders/50 Single Unders
5 Burpees
10 Hanging Knees Raises
15 Squats
30 Mountain Climbers
MOBILITY & SKILLS
Shoulders – Kipping – Muscle Up
CONDITIONING
A) For max rounds
AMRAP 15′
1 Bar muscle-up/Chest To Bar
2 Handstand Push-Ups
3 Pistols Squats
Add 1 rep to all movements each successive round, continue until failure or time elapsed
B) BRING SALLY UP
PUSH UP TEST
ACCESSORY WORK
Reverse crunch 4×12
Barbell rollout 4×4-6
Medicine ball twist in V-sit 3×20
Hanging leg raise 3×10-12
Side planks 3×1-min per side
WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups
MOBILITY & SKILLS
Hips – Push Press – Wall Ball Clean
CONDITIONING
“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
ACCESSORY WORK
DB Shoulder Press 3×10-12
Single Arm DB Lateral Raise 2×12-15/arm
DB Rear Delt Flyes 2×15-20
DB Shrugs 3×12-15
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Shoulders – Burgener Warm Up
CONDITIONING
“OPEN 17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/30
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/85
*If all reps are completed, time cap extends by 4 minutes.
Scaled Man: 20/34/43/52/61/70
Scaled Woman: 15/25/29/34/43/47
WARM UP
5′ Practice Double Unders; Then 2 rounds of:
30 Mountain Climbers
10x Leg Swings (Front/Back & Side/Side)
10x Squat Jumps (open hips!)
MOBILITY & SKILLS
Calf – Quad – Hamstring – Low Back
CONDITIONING
3 rounds for total time
Rest for same amount time required to complete previous rowing interval
Row 250m
Rest
Row 500m
Rest
Row 700m
Rest
ACCESSORY WORK
Dumbbell Wood Chop 3×10/Side
Jacknife Crunch 2×15-20/Side
Dumbbell Russian Twist 2×20
Barbell Good Mornings 3×6-8
Barbell Rollout 3×10
DAY OFF!!!
Se non si è disposti a sacrificare l’usuale, ci si dovrà accontentare dell’ordinario.