WARM UP
400 mt Jog
Then, 2 rounds of
20mt Walking lunge, forward
20mt Walking lunge, backward
15 Push-ups
15 PVC shoulder dislocate
MOBILITY & SKILLS
Front Squat – Push Press
CONDITIONING*
Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps
Rest As Needed
*courtesy of CrossFit
ACCESSORY WORK
“BRING SALLY UP”
SQUAT TEST #50% BW
WARM UP
5′ Practice Double Unders; Then:
3 Rounds Not For Time
20 mt Bear Crawl
20 Jumping Jack
20 PVC Shoulder Dislocated
20 Hollow Body Rock
MOBILITY & SKILLS
Hips – Low Back – Deadlift
CONDITIONING
For Time & Reps
50-40-30-20-10: AB-Mat Sit-Ups
10-8-6-4-2: Deadlifts #1.2 BW
50-40-30-20-10: Double Unders
Time cap 15′
ACCESSORY
Accumulate 4 Minutes in a L-Sit on Ring
Every break:
250 Meter Row
15 mt Dumbbell Walking Lunge, Right Arm Overhead
15 mt Dumbbell Walking Lunge, Left Arm Overhead
WARM UP
40 Alternate Kb Swing
30 Alternate Kb Clean & Jerk
20 Kb Halo
10 Kb Boot Strappers
5 Kb Armbar x side
MOBILITY & SKILLS
Clean Warm Up – Kb Snatch
CONDITIONING
3 Rounds For Time
15 Power Clean #60/40
12 Alternate Kb Snatch #24/16
Row 500m
DAY OFF!!!
Non c’è gloria più grande per uomo che mostrare la leggerezza dei suoi piedi e la forza delle sue braccia.
“Omero”
SABATO 26 E DOMENICA 27 IL BOX RIMARRA’ CHIUSO PER UNA COMPETIZIONE SPORTIVA. TUTTI A FARE IL TIFO AL COACH!!!
WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Push Ups
10 Bent Row ( Empty Bar )
MOBILITY & SKILLS
Thrusters – Kipping
CONDITIONING
“Another Version”
AMRAP For As Long As Possible
15 Pull Ups
15 Thrusters #45/29
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.
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
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running
CONDITIONING
CHOOSE ONE:
A) Intervals
Run 3x1200m
Rest 2 minutes between intervals
B) Only at 18:00:
Trail Running
5 Miles
SPECIFIC TRAIN FOR SPARTAN RACE COMPETITORS
(si consiglia di portare riserva idrica min 500ml acqua, scarpe adatte a terreni sconnessi e scivolosi)
WARM UP
AMRAP 8′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burpees
MOBILITY & SKILLS
Clean Warm up – HSPU
CONDITIONING
“DOM”
For Time
50 calorie Row
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans #45/35
Handstand Push-Ups
Then:
50 Calorie Row
WARM UP
5′ Practice Double Unders; then 2 rounds of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Shoulders – Kipping – Butterfly
CONDITIONING
3 Rounds For Time
50 Double-unders
30 Hand-Release Push-Ups
20 Toes To Bar
10 Burpees Target
ACCESSORY WORK
Superset 1:
Dumbbell bench press 4×12-15
Double Dumbbell Bent Row 4×10-12
——-
Superset 2:
Incline Barbell Bench Press 3×10-12
Strict Pull Ups 3×12-15
——-
Superset 3:
Pull Up Bands Crossovers 3×15-20
Dumbbell Pullovers on Bench 3×10-12
WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH
MOBILITY & SKILLS
Hips – Shoulders – Squat Therapy
STRENGHT
Find in 8 minutes 1 RM of
Shoulder Press
Rest 4′ Then:
CONDITIONING
Max rounds in 12 minutes*
8 Overhead Squat #43/29
8 Split Squat, left leg #43/29
8 Push Jerk/Split Jerk Behind the Neck #43/29
8 Split Squat, right leg #43/29
*Compare to 15.01.18
