DAY OFF!!! 300417
DAY OFF!!!
Non fermarti quando sei stanco, fermati quando hai finito!!!
“Anonimo”
DAY OFF!!!
Non fermarti quando sei stanco, fermati quando hai finito!!!
“Anonimo”
WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20m Bear Crawl
20 Jumping Jacks
20 Pass Through
20 Butterfly Sit Ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“500 LIKE”
For Time
50 Box Jumps #60/50
50 Pull-Ups
50 Kettlebell Swings #24/16
50 Double Unders
50 Toe to Bar
50 Push Press #20/15
50 Cal Row
50 Burpees Plates #15
50 Alternate DB Snatch #20/12.5
50 Double-Unders
WARM UP
Complete a 3 Rounds Not For Time
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls
20m Bear Crawl
10 Floor Wipers
MOBILITY & SKILLS
Clean Warm Up – Med Ball Clean – Front Squat
STRENGHT
EMOM 8′
3 Power Cleans + 3 Front Squats + 3 Push Jerks #80%BW
CONDITIONING
For time:
21 – 15 – 9
Kettlebell Swings 24/16
Calories Row
directly into
42 – 30 – 18:
Wall Ball Shots #9/6
Double Unders
Directly into
12 – 9 – 6:
Squat Cleans #60/35
200 Meter Shuttle Run
WARM UP
Complete a 10 minute AMRAP of:
20 Double Unders / 40 Skips
5 Burpees
10 Cal Row/100m Run
4 Inch Worms
MOBILITY & SKILLS
Kipping – Butterfly Pull Ups – Ring Dips
CONDITIONING
2 Rounds For Max Reps
1 minute max reps Pull-Ups
Rest 1 minute
1 minute max reps Sit-Ups
Rest 1 minute
1 minute max reps Box Jumps #60/50
Rest 1 minute
1 minute max reps Push-Ups
Rest 1 minute
1 minute max reps Ring Dips
Rest 3 minutes
ACCESSORY WORK
ABS/CORE
V-sit with medicine ball twist 3×20
From Hollow: Bicycle crunches 3×20
Medicine ball sit-ups 3×15-20
Back extensions 3×1012
Dynamic bird dog 1×20
WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Clean Warm Up – Muscle Ups
CONDITIONING
For Time
1000m Row
20 Deficit Handstand Push-Ups # 10cm
10 Deadlifts, #1.5 BW
800m Run
10 Muscle Ups/Chest To Bar
30 Over-Head Squats #50%BW
Cash Out 150 Double Unders
REST DAY!!!
“Non ho mai conosciuto un uomo capace che a lungo andare, nel profondo del suo cuore, non abbia apprezzato la tenacia, la disciplina… io credo fermamente che il momento più bello di qualsiasi uomo – la più grande soddisfazione per tutto coloro che gli sono cari – è il momento in cui ha impegnato il suo cuore in una buona causa e giace esausto sul campo di battaglia, vittorioso.”
“VINCE LOMBARDI”
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WARM UP
Active downward dog / alternate toe touch x20 Standing leg swing (front) x30″ each leg
Right leg cadence drill x30″
Running skips or assisted kneelift x30″
Lateral squat ( landing left) x12-15
Standing leg swing ( across) x30″
Left leg cadence drill x30″
Running skipsbor assisted knee lift x 30″
Lateral squat (landing right) x 12-15
Active downward dog / alternate toe touch x20
Walking high kick x20
Walking quad stretch x 20
Skip x 20-30″
Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Knee – Hips – POSE RUNNING
CONDITIONING
Time Trial
5K RUN
WARM UP
Complete 4 Rounds Not For Time
10 Box Step ups
10 Walking Lunges
10 Cal Row
10 Wall Balls Clean
MOBILITY & SKILLS
Hamnstring – Quad – Hips – Low Back – Shoulders
CONDITIONING
“DU IS MEGL CHE UAN”
Team members 1 and 2 should complete the following within 15 minutes, and they should do as many reps as possible (AMRAP) within that time:
50 Double Unders
5 Lateral Burpees
10 Sumo Deadlift High Pull #40/20
5 Pull Ups
After the 15 mins of AMRAP are up, the team should rest for 3 minutes and should complete the second 15 mins AMRAP:
200m Row Sprint
5 Toe To Ring
15 Goblet Squats #24/16
5 Push Ups
Then, after have completed both 15 min sets, the whole team should complete: 100 Power Snatches #40/25 for time.
WARM UP
Complete a 4 Rounds Not For Time
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls
20m Bear Crawl
10 Floor Wipers
MOBILITY & SKILLS
Squat Therapy – Clean Warm Up – Deadlift
CONDITIONING
“TABATA BARBELL”
For Reps in 19 minutes
Tabata Deadlift #80/60
Tabata Hang Power Clean #60/40
Tabata Front Squat #40/30
Tabata Push Press #30/20
1 minute Rest between exercises
Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total number of reps completed in all 32 intervals.
WARM UP
800mt Jog/1000Row; then
AMRAP 6′ of:
15 Air Squats
15 Butterfly Sit Ups
10 Wall Balls
4 Inch Worms
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“Happy Birthday Alessandro!!!”
AMRAP 26′:
Buy in: 35 Handstand Push Ups
20 Toe to Bar
4 Man Makers #20/12,5 ( DB or KB )
19 Wall Ball Shots #9/6
82 Double Unders
Cash out: 35 Burpees