Aprile 2018 Archives

W WOD – MONDAY 30.04.18

WARM UP
3 minutes jump rope
30 Hand-to-Hand Kb Swings
20 Alternate Kb Clean & Jerk
10 Boot-Strappers
5 Kb Windmill x side

MOBILITY & SKILLS
Front Squats – Jerk

CONDITIONING
On Continuos Running Clock Perform:
Front Squat
3 – 3 – 3 – 3 – 3
Rest as Needed
Start Weight at 60% BW; Add Weight Untill Failure

Rest 3′ Then

For Time
“You Spin Me Round”
For time
30 Hang Clean & jerk #50% 3RM Front Squat
After each lockout you must rotate 90-degrees with bar in overhead position

Supremo è il valore della tenacia: chi fa della costanza la sua parola d’ordine, taglierà via via tutti i traguardi. Il fallimento è incompatibile con la tenacia, non riuscirà mai a tenerle testa.
“Napoleon Hill”

DAY OFF!!! SATURDAY 28.04.18

DAY OFF!!!

“Un guerriero responsabile non è quello che si prende sulle spalle il peso del mondo. È colui che ha imparato ad affrontare le sfide del momento.”
PAULO COELHO

G WOD – THANKS GOD IT’S FRIDAY 27.04.18

WARM UP
2 rounds
Run 200m or Row 250m
30m Bear Crawl
20 Air Squats
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
Shoulders – Hips – Ring Dips

CONDITIONING
For Time
21-15-9
Burpee Box Jump Over #60/50
Ring Dips
Push-Ups

ACCESSORY WORK
Not For Time
4 Rounds Not For Time
20 Wall Ball Sit Ups
20″ Ring L-Sit Hold
20 GHD Back Extension

MGW WOD – THURSDAY 26.04.18 – “Eva, Are You Ok?”

WARM UP
Complete 4 Rounds Not For Time
5 Ring Row
5 Burpees
20 PVC Pass Throughs
4 Inch Worms

MOBILITY & SKILLS
Squat Therapy – Kipping – Kb Swing

CONDITIONING
“Eva, Are you ok?”
5 Rounds For Time
600 mt Run
30 Pull-Ups
30 Kettlebell Swings #24/16

ACCESSORY WORK
DB Shoulder Press 3×10-12
Single Arm DB Lateral Raise 2×12-15/arm
DB Rear Delt Flyes 2×15-20
DB Shrugs 3×12-15

DAY OFF!!! – WEDNESDAY 25.04.18

DAY OFF!!!

Il viaggio più difficile di un essere umano è quello che lo conduce dentro sé stesso alla scoperta di chi veramente egli è.

“Carl Gustav Jung”

GW WOD – TUESDAY 24.04.18

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
30 mt Bear Crawl
20 Hollow Rocks
10 Back Extensions

MOBILITY & SKILLS
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.
*compare to 24.10.17

M WOD – MONDAY 23.04.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
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

MOBILITY & SKILLS
Ankle-Knee-Hips-POSE RUNNING

CONDITIONING
CHOOSE ONE:
A) Intervals
Rest 45 seconds between intervals
Row 8x250mt

B) Intervals
Rest 45 seconds between intervals
Run 8x200mt

C) You can Choose also, only at 18:00:
max km in50 minutes minutes of:
Trail Running

SPECIFIC TRAIN FOR SPARTAN RACE COMPETITORS

DAY OFF!!! – SUNDAY 22.04.18

DAY OFF!!!

Nello sport il gioco deve essere una costante. Quando questa componente viene a mancare è ora di smettere.

“JOSEFA IDEM”

WOW 21.04.18 – On Saturday, When it Arrives, it Arrives – Road to The Spartan Race –

WARM UP
With a PVC Boomstick : 25 Each
Shoulder Dislocated
Shoulder Press
Overhead Squat
Romanian Deadlift
Good Morning

MOBILITY & SKILLS
Specific Warm Up

CONDITIONING
In 40′ Cap time
Buy in 1600mt Run; Then:
AMRAP (partner) Untill 40′
8 Man Makers #20/12
2 Rope Climbs #15 ft
10 Toes to Bar
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/plate #20/10. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
Cash Out
3200mt Run