MOBILITY & WARM UP
10′ Mobility Around Trouble Area;
5′ Practice Double Unders; then:
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
20 Floor Press ( 20 each )
20 Halo
10 Windmill ( 5xside )
SKILLS
Burgener Warm Up
CONDITIONING
Every 90 seconds Build Your Heavy Single of:
Power Snatch
5-3-3-2-1-1-1
Rest 5′ Then
Bring Sally Up
Squat Test #50%BW
WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Pose Running
CONDITIONING
Time Trial
5K Running
Si consiglia l’utilizzo di scarpe da running, riserva idrica almeno 300ml di acqua o altro liquido, cardiofrequenzimetro.
MOBILITY & WARM UP
10′ Around Trouble Area; then:
2 Rounds:
100m Run + 25 Singles of Double-Unders
10 Spiderman and Reach, each leg
100m Run + 25 Singles of Double-Unders
5 Walkouts
100m Run + 25 Singles of Double-Unders
4 Inchworms
SKILLS
Clean Warm Up; Then
2 Rounds, rest 1′
15 Double-Unders
3 Hang Power Cleans
20 Sec Handstand Hond
CONDITIONING
For Time
100 Double Under
21 Hang Power Cleans #43/29
21 Handstand Push Ups
1 Rope Climb
Directly into…
50 Double-Unders
15 Hang Power Cleans
15 Handstand Push Ups
2 Rope Climb
Directly into…
25 Double-Unders
9 Hang Power Cleans
9 Handstand Push Ups
3 Rope Climb
Time Cap 18 Minutes
MOBILITY & WARM UP
15′ Arounds trouble areas; Then:
1:30 Row (Light Pace) :30″ Moderate Pace
5 Spidermans, each leg
1′ Row (Light Pace), :30″ Moderate/Fast Pace
5 Walkouts
30″ Fast Pace
Rest 1′ Then:
3 Rounds:
12 Superman Rocks
12 AbMat Sit-Ups
12 Banded Good Mornings
12 Hollow Rocks
CONDITIONING
5 Rounds For Time
250 mt Row (pace 2000 mt Row)*
25 Ab-Mat Sit Ups
Time Cap 14 Minutes
*For Pace Use Reference guide of Concept2
https://www.concept2.com/…/…/training/Training_PaceChart.pdf
MOBILITY & WARM UP
10′ Use a Band & PVC; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Cindy”
20 Alternate Kettlebell Swings (Light)
15 Ab-Mat Sit-Ups
Rest 2′ Then:
With a Empty Bar
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Push Press
SKILLS
Front Squat – Press ( Strict – Push – Jerk )
CONDITIONING*
On The Minute:
Front Squat 3-3-3 reps
Rest 2′
Push press 3-3-3 reps
Rest 2′
Thruster 3-3-3 reps
*Compare to 31.05.18
ACCESSORY WORK
“BRING SALLY UP”
SQUAT TEST #50% BW
DAY OFF!!!
Successo non è solo ciò che realizzi nella tua vita, ma anche ciò che ispiri nella vita degli altri.
“Anonimo”
CLASS, TODAY:
REST!
Only the competitors will train at 2pm
TEAM WOD
Ritrovarsi insieme è un inizio, restare insieme è un progresso, ma riuscire a lavorare insieme è un successo.
“Henry Ford”
WARM UP
5′ Practice Double Unders;
Then 3 Rounds:
5 Ring Row/Pull Ups/Strict PullUps
10 Sit-Ups
15 Air Squats
30 second Warrior Stretch each side
Followed on a Empty Bar:
2 Rounds of
200mt Easy Run
5 Back Squats
5 Elbow Rotations
5 Strict Presses
MOBILITY & SKILLS
Wall Ball Clean – Burgener Warm Up
CONDITIONING
AMRAP 18′
400mt Run
15 Wall Ball #9/6
12 Alternate Kb Snatch #24/16
9 OverHead Walking Lunges #24/16
WARM UP
3 Rounds:
15 Calorie Row or Bike
5 Indu Push Ups
15 Cal Row or Bike
5 Walkout
MOBILITY & SKILLS
Shoulder – Handstand Push Up
CONDITIONING
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
WARM UP EMOM x 12 (3 Rounds)
1° : 40 sec Easy Row
2° :20 Alternate Kb Swing
3° :40 Sec Moderate Row
4° :4 Alternating Spiderman and Reach, each side
MOBILITY & SKILLS Hamstring – Low Back – Deadlift
With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
CONDITIONING Establish Heavy Singles of Deadlift 5 – 5 – 3 – 2 – 2 – 1 – 1
