WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
15 Shoulders Dislocate
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders – Kipping
CONDITIONING
“TRICK OR TREAT?”
For Time
Buy in 800 mt Run; Then:
27-21-18-15-12-9-6-3
Pull-ups
Burpees
Push-ups
Sit-ups
Squats
Cash Out 1000 mt Row
WARM UP
50 Hand-To-Hand Swings
40 Alternating Floor Press
30 Clean & Jerk, switch hands each rep
20 Goblet Squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up – Press (Strict-Push-Jerk)
CONDITIONING
A) Every minute on the minute for 15 minutes
2 Deadlift #70/45
2 Hang power clean
2 Push press
Rest 3′; then
B) Bring Sally Up
Squat Test #50%BW
DAY OFF!!!
Chiunque smetta di imparare è vecchio, che abbia 20 o 80 anni. Chiunque continua ad imparare resta giovane. La più grande cosa nella vita è mantenere la propria mente giovane.
“Henry Ford”
WARM UP
25x each with a PVC/broomstick:
Shoulder Dislocates
Shoulder Press
Overhead Squat
Romanian Deadlift
Bent Row
Good Mornings
CONDITIONING
“Running Clock Conditioning*”
On the 0:00…
1000 m Run
On the 10:00…
3 RFT:
10 Power Snatch #40/25
10 Chest To Bar
On the 20:00…
1000 m Run
On the 30:00…
3 RFT:
10 Thrusters #50/30
10 Burpee Box Jump Overs #60/50
On the 40:00…
1000 m Run
On the 50:00…
3 RFT:
10 Clean and Jerks #60/40
10 Toes To Bar
*courtesy of CFNE
WARM UP
Run 400m/ Row 500; Then 2 rounds of:
20 Walking Lunges
20 Back Extensions
20 Plate Ground to Overhead
20 V-Ups
Then
Run 400m/ Row 500
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
STRENGHT
Rest as needed between lifts
SNATCH
5 – 5 – 3 – 3 – 3
CONDITIONING
30-20-10 Front Rack BB Walking Lunges #75% BW
60-40-20 Double Unders
WARM UP
2 Rounds Not For Time
20m Bear Crawl
10 Push-Ups Hand Release
20m Crab Walk
20m Broad Jump
30 Flutterkicks
400m Jog/500m Row
MOBILITY & SKILLS
Squat Therapy – Kipping
STRENGHT
Shoulder Press
5×65%, 5×75%, 5×85%, 3x8x65%
CONDITIONING
21-18-15-12-9-6-3
Air Squats
Toes to Bar
Push-ups
WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders – Deadlift – Pull Ups
CONDITIONING
7 Rounds For Time
100mt Shuttle Run
15 Pull-ups
7 Deadlifts #1.2 BW
WARM UP
5 minutes of Single or double Unders
Then, 2 rounds of
20m Walking lunge
10 Knees to elbows
30 Mountain climbers
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up – HSPU
CONDITIONING
“One More Benchmark”
As Many Reps as Possible in 12 minutes
3-6-9-12-…. Handstand push-ups
3-6-9-12-…. Cleans 3/4 BW
If you complete the round of 12, complete a round of 12, then go on to 15, etc.
ACCESSORY WORK
On the 2:00 x 5
20 Calorie Row
Any time remaining in interval: Max Weighted Pull Ups
WARM UP
Complete a 6 minute AMRAP of:
20 PVC Pass Throughs
10 Cal Row/100m Run
10 Self Row
4 Inch Worms
MOBILITY & SKILLS
Ankle – Knee – Hips-Calf – Hamstring – Quad – Squat Therapy –
Rowing
STRENGHT
Every 90 seconds start to:
Back Squat
3-3-3-3-3 #85%
CONDITIONING
3 Rounds For Max Distance
Row 3 minutes
Rest 3 minutes
DAY OFF!!!
Ricordate quelle splendide parole di Buddha: “I monaci e i discepoli non devono accettare le mie parole per rispetto, ma devono analizzarle come un orefice analizza d’oro – tagliando, limando, levigando, fondendo”. Quando vi comportate in questo modo, significa che state ascoltando. Avete fatto, allora, un grande passo avanti verso il risveglio.
