DAY OFF!!! – SUNDAY 20.05.18
DAY OFF!!!
La vita comincia alla fine della vostra zona di comfort
“Walsh N. D.”
Read MoreDAY OFF!!!
La vita comincia alla fine della vostra zona di comfort
“Walsh N. D.”
Read MoreWARM UP
3 RNFT
200 mt Run/250 mt Row
5 Pull Ups
10 mt Inch Warm
15 Push Ups
20 V-Ups
MOBILITY & SKILLS
GHD Sit Ups – Peg Board
CrossFit Mentana Meet RMTDWN & Regionals
On a running Clock; Perform:
3,2,1 PEGBOARD
in 20′ time cap:
1 Peg Board
then
3 Rounds
10 Ring Dips
20 GHD Sit Ups
30 Wall Ball #9/6
Then
1 Peg Board
Then
20 mt KB Weiter Carry #24/16
10 Deadlift #100/70
Then
1 Peg Board
Rest 5′ Then:
TRIPLE 2
2000 mt Row
200 Double Unders
2 Miles Run (3200 mt)
WARM UP
5′ Practice Double Unders; Then: 2 Rounds of:
Run 200m or row 250m
20 mt Bear Crawl
20 PVC Overhead Squats
20 PVC Shoulder Dislocated
20 Jumping Jacks
10 Push Press ( Empty Bar )
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
RM THRDWN ’18
“Rock & Row”*
15 – 12 – 9
Alt. Dumbells Snatch #25/15
Cal Row
Cap Time 6′
*courtesy of Roma Throwdown
ACCESSORY WORK
EMOM 12 minutes
Odd: Deadlift + Hang Power Snatch + Squat Snatch
Even: Max Double Unders In 40 sec.
WARM UP
4 Rounds Not For Time
5 Burpees Plate
20 Walking Lunges
18 Ab Mat Sit Ups
MOBILITY & SKILLS
Shoulders – Kipping – Ring Dips
CONDITIONING
AMRAP in 20 minutes
5 Ring Dips
10 Toes to Bar
25 Air Squats
WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises
MOBILITY
Hip & Shoulders – Squat Therapy – Kb Swing
CONDITIONING
3 Rounds For Time
400 mt Run
21 Box Jumps
21 Kettlebell Swings #24/16
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
HSPU – Clean & Jerk
CONDITIONING
Roma Throwdown ’18 WOD 2/3*
“They Called it Cindy”
AMRAP 5′
5 Chest To Bar
10 Strict Handstand Push Ups
15 Pistols Alt.
Rest 2′; Then:
“Only Heavy Lifts”
In 5′ Find
1 RM of Clean & Jerk
*courtesy of roma throwdown
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
Rest 2 minutes between intervals
Row 6x500mt
B) Intervals
Rest 2 minutes between intervals
Run 6x400mt
C) You can Choose also, 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, antipioggia
DAY OFF!!!
Fissare obiettivi è il primo passo necessario per trasformare l’invisibile in visibile
“Anthony Robbins”
Read MoreWARM UP
800 mt Jog
Then, 3 rounds of
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Pose Running – Med Ball Clean
CONDITIONING
“On Saturday, When it Arrives, it Arrives”
For Time
Buy in 75 Wall Ball #9/6; Then:
5 Rounds For Time
600 meter Run
10 Toes-to-Bars
21 Overhead Walking Lunges #20/15 plate
Every Rounds Perform 1 Rope Climb + 1 Tire Flip
Rest 5′; then:
3200 mt Run (2 Mile Run)
WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges
30 Jumping Jack
4 Inch Worms
MOBILITY & SKILLS
Shoulder – Hips – Kipping – Air Squat
CONDITIONING
5 rounds For time
400 mt Run
5 rounds of Cindy
If You Have a Vest or Body Armor, Wear It #9/6
ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12