DAY OFF!!! 090917
DAY OFF!!!
Lo sport piace perché lusinga l’avidità, vale a dire, la speranza di avere di più.
“Montesquieu”
DAY OFF!!!
Lo sport piace perché lusinga l’avidità, vale a dire, la speranza di avere di più.
“Montesquieu”
WARM UP
5′ Practice Double Unders, Then:
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
10′ Stretching
CONDITIONING
A) For Time & Reps
50-40-30-20-10 Cal Row
5-10-15-20-25 Push Ups
Time Cap 15′
Rest 5′ Then:
B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 31 / 3 / 2017
WARM UP
20 m Bear Crawl
20 Push-ups
10 m Crab Walk
20 Jump Squats
10 m Burpee broad jumps
30 Mountain Climbers
Jog 400m
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up
CONDITIONING
EMOM 5′
10-8-6-4-2 Squat Clean Thrusters
Start at 50% 1RM and add weight (your choice) every round
Rest 5′
EMOM 5′
10-8-6-4-2 Squat Clean Thrusters
Start at 50% 1 RM and add weight (your choice) every round
ACCESSORY WORK
EMOM 12′
Odd: 15 Calorie Row
Even: 10 Ring Dips
WARM UP
Complete a 6 minute AMRAP of:
15 Air Squats
20 Double Unders /40 Single Unders
10 Walking Lunges
20 PVC Pass Throughs
MOBILITY & SKILLS
Quad – Hips – Shoulders – Wall Ball ( Clean – Shot )
STRENGHT*
A) Power Snatch
3×3 #65%
B) Snatch Pull
3×3 #75%
C) Back Squat
3×3 #65%
CONDITIONING
4 Rounds For Time
12 Burpees
15 KB Swings #24/16
18 Wallballs #9/6
400 mt Run
*Do it only if you trained in August!
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Dynamic Stretch – Front Squat – Press ( Strict-Push-Jerk )
RUN CONDITIONING*
6-5-4-3-2-1 min on Pose/Natural Running
Rest 1/2 of Time
STRENGHT*
EMOMx6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks #3/4 BW
CONDITIONING
“OPEN 15.5”
27-21-15-9 Reps for Time
Row (calories)
Thrusters #43/30
*Do it only if you trained in August!
WARM UP
3 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping jacks
20 Hollow Rock
10 Superman hold
MOBILITY & SKILLS
Hips – Shoulders – Kipping – Air Squat – Push Ups – Pull Up
STRENGHT*
A) Power Clean
3×3 #75% – 2×2 #80%
B) Power Jerk
3×5 #70%
C) Push Press
5×5 #75%
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 18 / 05 / 2017
* Do It only if you don’t stop training in August!
DAY OFF!!!
Come si fa a correre una ultramaratona? Gonfia il tuo petto, metti un piede davanti all’altro, e non ti fermare fino a quando tagli il traguardo.
“Dean Karnazes”
Read MoreWARM UP
AMRAP 10′
250 mt Row/200 Run
10 PVC Shoulder Dislocate
10 Wipers
10 Sit Ups
10 Down Ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
BENCHMARK WOD
“KELLY”
5 Rounds For Time
400 meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
Compare to 15/03/17
ACCESSORY WORK
A) Row
4×60 Calories
rest 2 minutes between sets
B) EMOM 8 minutes
Odd: 6 Strict Pull-Ups
Even: 9 Front Squats 60/40
WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Shoulders – Burgener Warm Up – Squat Therapy
STRENGHT
A) Power Clean
3×3#75% – 2×2#80%
B) Power Jerk
3×5#70%
C) Push Press
3×5#75%
D) Back Squat
3×5#75%
CONDITIONING
For Time:
27-21-15-9
Chest To Bar
Kettlebell Snatch #24/16
Overhead Squats #35/25