COMPETITION DAY!!!
AUTUMN THROWDOWN
WOD 1
time cap 6′
10 power clean 50/35
25 wall ball 9/6
WOD 2
For time
500m row
30 burpees over the rower
20 dumbell snatch alternati 20/15 kg
TC 6′
WOD 3
Wod 3a
Amrap 4′
9 pull up
6 box Jump
3 thruster 40/25
Then 1′ rest and wod 3b
4′ ti find 1 RM clean (any style)
OUTDOOR WOD
Today Only Two Training Sessions at 18/19 Outside the BOX!
WARM UP
Dynamic Stretch
CONDITIONING
“THE GHOST”
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
ACTIVE RECOVERY!!!
Sono entrato in una palestra. Mi hanno dato da compilare un modulo per l’iscrizione. Mi è venuto il fiatone.
“Daniele Luttazzi”
WARM UP & MOBILITY
2 x 10 arm circles forward and backward,
10 PVC figure 8’s
5 pushup walk outs
3 X 1′ Squat Test
Then:
Choose ONE of the following Sports…
-Swim: 1000m
-Bike: 20K @65-75% Fc max
-Run: 5K @60%70% Fc max
OUTDOOR WOD 27/09
Today Only Two Training Sessions at 18/19 Outside the BOX!
WARM UP
Dynamic Stretch
CONDITIONING
For Time
21 DumBells Push Ups
21 DumBells Thrusters 20/12,5
400m Run
15 DB Push Ups
15 DB Thrusters 20/12,5
400m Run
9 DB Push Ups
9 DB Thrusters 20/12,5
400m Run
REST DAY!!!
Quando l’arciere tende la corda, può vedere il mondo intero dentro il suo arco. Quando segue il volo della freccia, questo mondo gli si avvicina, lo accarezza, dandogli la perfetta sensazione di aver compiuto il proprio dovere.
“Paulo Coelho”
TODAY ONLY ONE TRAINING SESSION AT 19.00
L’allenamento si svolgerà completamente all’esterno del box. E’ consigliato un abbigliamento adeguato… copritevi il giusto!
– Appuntamento Parcheggio Centro Commerciale 18.50 –
WARM UP & MOBILITY
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Leg cadence drill each leg
30″ Running skips or assisted kneelift
30 Lateral squat
30 Standing leg swing ( across)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
A) Run
8-7-6-5-4 minutes
rest half the time
B) AMRAP 15 minutes
5 Strict Handstand Push-Ups
10 1-Legged Squats
15 Burpees
DAY OFF!!!
Tutti i nostri sogni possono diventare realtà se abbiamo il coraggio di perseguirli.
“Walter Elias Disney”
REST DAY!!!
“Lascio agli altri la convinzione di essere i migliori, per me tengo la certezza che nella vita si può sempre migliorare.”
WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow Rocks
10 Back Extensions
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Kipping Pull Ups
BENCHMARK WOD
” FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
COMPARE WITH 05 – 05 – 2017
5’ Rest
ACCESSORY WORK
EMOM 12′
Odd – Max Ring push-ups, feet higher than rings
Even- 5 Squat Clean & Jerk #70%
WARM UP
5′ Practice Double Unders, then:
2 Rounds of:
20 active downward dog / alternate toe touch
20 Jumping Jacks
20 Walking Lunges Combo 10 hands btn- 10 arms circle
20 Sit Ups
MOBILITY & SKILLS
Trigger Point Therapy – Hamstring – Quad – Deadlift
STRENGHT
Death By Deadlift
EMOM For as Long as Possible of Deadlift # BW.
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.
CONDITIONING
For Time
Partner effort, one Rows while the other do Double Unders , switch until all rounds done:
50-40-30-20-10 Row for Cal
