DAY OFF!!! – SUNDAY 09.09.18
DAY OFF!!!
“Noi tutti abbiamo bisogno un po’ di un allenatore. Quando stai giocando la partita, è difficile pensare a tutto.”
DAY OFF!!!
“Noi tutti abbiamo bisogno un po’ di un allenatore. Quando stai giocando la partita, è difficile pensare a tutto.”
JIM ROHN
Beginner:
REST DAY!!!
Intermediate & Advanced
only at 13.30 for a:
SURPRISE WOD!!!
MOBILITY & WARM UP
EMOM 8′
Even Minutes – :100 mt Run or 40 sec Single Unders
Odd Minutes – :50s Mobility*
1°Spiderman and Reach-2°Alternating Samson-3°Walkouts-4°Russian Baby Makers
Then on a empty bar:
5 Good Mornings
5 Back Squats
5 Presses (behind neck)
5 Stiff Legged Deadlifts
5 Front Squat
5 Push Press
SKILLS & SPECIFIC WARM UP
Kipping – Thrusters
2 Rounds, at low intensity:
200 Meter Light Jog
3-5 Strict Pull-Ups
5 Front Squats
5 Push Press
5 Thrusters
CONDITIONING
For Time:
21 Chest To Bar Pull-Ups
800 Meter Run
15 Right Arm DB Thrusters #25/15
600 Meter Run
15 Left Arm DB Thrusters #25/15
400 Meter Run
21 CTB Pull-Ups
MOBILITY & WARM UP
For 1 minute each side, Follow:
Banded Shoulder Distraction, Pectoral Mash, Couch Stretch, Pigeon Pose
Immediately into 5′ Practice Double Unders; then:
2 Rounds:
250 mt Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
15 Sit-Ups
30 Seconds Single Unders
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Jerk
2 Round: (1st lighter than the workout load)
10 Double-Unders
5 Wall Ball
10 Double-Unders
5 Ground To Overhead
CONDITIONING
AMRAP 15:
30 Double-Unders
15 Wall Ball #9/6
30 Double-Unders
15 Ground To Overhead #50/35
MOBILITY & WARM UP
Banded Shoulder Distraction 1′ Each Side
Couch Stretch 1′ Each Leg
Pigeon Pose 1′ Each Side
3 Rounds
Even Minutes – 100 mt Run
Odd Minutes – :50s Mobility*
Round 1 – Spiderman and Reach
Round 2 – Alternating Warrior
Round 3 – Walkouts
Immediately into 2 Rounds on a Empty Bar Rest 1′
5 Good Mornings
5 Back Squats
5 Presses (behind neck)
5 Stiff Legged Deadlifts
5 Front Squats
5 Overhead Squats
SKILLS
Squats: Air – Front – Back – Overhead
CONDITIONING
On Continuos Running Clock Perform:
Back Squat
3 – 3 – 3 – 3 – 3 – 3 – 3
MOBILITY & WARM UP
2′ Banded Shoulder Distraction
2′ Couch Stretch
2′ Pigeon Pose
3 Rounds:( building intensity every rounds )
200m Run
5 Russian Baby Makers ( each Side )
10 Slow Scap Retractions
15 AbMat Sit-Ups
10 Double Unders
SKILLS
Front Squat – Press (Strict-Push)
CONDITIONING
“Once Was Filthy Fifty”
50 Double Unders
50 Box Jump #50
50 Kb Swing #24/16
50 Walking Lunges
50 Knee to Elbow
50 Double Unders
50 Push Press #20/15
50 Jumping Pull ups
50 Front Squats #20/15
50 Push Ups
MOBILITY & WARM UP
10′ Mobility Around trouble area, Then:
400 mt Easy Jog; Then:
3 Rounds:
5 Pull-Ups (Row-Kipping-Strict)
10 Sit-Ups
15 Air Squats
30 Sec Warrior Stretch each side
Into (all done with an empty barbell)
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
1′ Rest
SKILLS
Air Squat – Clean Warm Up
CONDITIONING
3 Rounds For Time:
50 Air Squats
25 Deadlift #70/48
12 Hang Power Cleans #70/48
Time Cap 15′
DAY OFF!!!
Se ti fermi ogni volta che un cane abbaia, non finirai mai la tua strada.
“Proverbio arabo”
REST DAY!
TODAY ONLY 1 TRAINING SESSION FOR COMPETITORS AT 1.30 pm or Open Gym
Continua a piantare i tuoi semi, perché non saprai mai quali cresceranno – forse lo faranno tutti.
“Albert Einstein”