TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
MOBILITY & SKILLS
Trigger Point Therapy – Full Body Dynamic Stretch
CONDITIONING
Intervals
Row 3x2500m
Rest 1 minute between intervals
ACCESSORY WORK
Standing halo (using a weight plate) 3×10 each direction
Barbell rollout 3×10-12
Barbell Russian twist 3×20
Barbell good mornings 3×15
WARM UP
2 rounds of
250 mt Row
5x/leg Box step-ups
10 Wal Ball shots
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Hips – Shoulders – KB Swing – Kipping
STRENGHT
EMOMx8:
Minutes 1-4: 3 Snatches #85%
Minutes 5-8: 5 Clean and Jerks #80%
CONDITIONING
For Time
10 Deadlifts #100/75
20 Kettlebell Swings #24/16 kg
30 Cal Row
40 Push Ups
50 Toe to Bar
50 Kettlebell Taters* #24/16 kg
40 Ground to Overhead #50/35 Kg
30 Double Unders
20 Pull Ups
10 Facing The bar Burpees
*A Kettlebell Tater is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat
TODAY TWO TRAINING SESSION: 17.30 – 19.15
WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
10 boot StrappersGoblet
10 Windmill
MOBILITY & SKILLS
20 active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ R leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
20 active downward dog / alternate toe touch
20 walking high kick
20 walking quad stretch
20m Skip
20 walking lunges combo
CONDITIONING
0-12 1M Run, Max Box Jump Over #50/40
12-15 – Rest
15-22 800m Run, Max Push Ups
22-25 – Rest
25-30 – 400m Run, Pull Ups
All with a Weight Vest or Backpack #10/6
(If you don’t have a vest: BJ#60/50 – Deficit PU)
ACCESSORY WORK
EMOM 10:
Odd – 5 strict HSPU,
Even – Row 15/12 Cals
TODAY TWO TRAINING SESSION 17.30 – 19.15
WARM UP
25 each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Shouldeers – Clean Warm Up – Deadlift
CONDITIONING
“Tabata Barbell”
With a Running Clock in 19 minutes
Tabata Deadlift #85/60
Tabata Hang Power Clean 60/45
Tabata Front Squat #40/30
Tabata Push Press #30/20
1 minute Rest between exercises
ACCESSORY WORK
A) 10×30 Cals Row
Rest 1:00 after each set
B) EMOMx8:
Odd: 4-7 Weighted Chest To Bar
Even: 14 DB OHS (7/side) Choose Weight
DAY OFF!!!
Ogni persona ha certe caratteristiche, disponibilità e motivazioni differenti, e l’allenamento deve adattarsi a queste.
“Kílian Jornet i Burgada”
TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Dynamic Stretch – Pose Running – Muscle Ups
STRENGHT
5 Sets*:
5 Weighted Pull Ups
5 Weighted C2B
5 Muscle Ups
Rest as needed between sets
*The goal is to complete the entire Super-set without coming off the bar
CONDITIONING
21 Front Rack Lunges #43/29
21 KB Swings #24/16
400m Run
15 Front Rack Lunges
15 KB Swings
400m Run
9 Front Rack Lunges
9 KB Swings
400m Run
ACCESSORY WORK
EMOMx12
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch #20/12.5
WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy
STRENGHT
A) Hang Snatch
4x#60% – 4×65% – 3×4#70%
B) Hang Snatch Pull
5x#70% – 5×75% – 3×5#80%
C) Front Squat
5x#75% – 1x#80% – 5x#75% – 1×85% – 5x#75% – 1×90%
CONDITIONING
“…And Stop With This Cindy”
AMRAP in 25 minutes
5 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
If you have a weight vest wear it.
TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
Kettlebells (light weight)
40 Hand-to-hand swings
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Windmills, 5 per side
MOBILITY & SKILLS
Hips – Low Back – Shoulders – Press ( Strict-Push-Jerk ) – T2B
STRENGHT
A) Clean & Jerk
1x#60% – 1x#70% – 1x#80% – 1×85% – 1×90%
B) Back Squat
2x#60% – 2×70% – 2×80% – 1×90% – 1×95%
CONDITIONING
5 Rounds For Time
30 Double Unders
20 Toe to Bar
10 Thrusters #43/30
ACCESSORY WORK
6 Rounds:
30 Cal Row
Rest 1:00 between rounds
TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
3 Rounds Not For Time
5 Burpees
20 PVC Pass Throughs
10 Wall Balls
4 Inch Worms
250m Row
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
STRENGHT
Find in 10′ 1RM Back Squat
GYMNASTIC
15′ work on Muscle Ups Skills
CONDITIONING
AMRAP 4:00:
15 Chest to Bar
15 Burpees Over Bar
Max Power Cleans #61/43
Rest 4:00
AMRAP 4:00:
12 Chest to Bar
12 Burpees Over Bar
Max Power Cleans #61/43*
Rest 4:00
AMRAP 4:00:
9 Chest to Bar
9 Burpees Over Bar
Max Power Cleans #61/43*
*If you can add +5k every AMRAP
TODAY ONLY ONE TRAINING SESSION AT 17:30 FOR CHALLENGE YOURSELF
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
15 Lateral squat ( landing left)
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking lunges combo
MOBILITY & SKILLS
Hips – Hamstring – Quad – POSE Running
CONDITIONING
For Time
3,000 Meter Row
300 Double-Unders
3 mile Run (4,828mt)
