ONLY ONE SPECIAL CLASS TODAY AT 10.30
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
CONDITIONING
CONDITIONING
TEAM WOD
“CRAZY MURPH”
1600 mt Weighted Run
100 Syncro Pull Ups
200 Pull Trhu Push Ups
300 Sand Bag Syncro Squats
1600 mt Weighted Run
MOBILITY & WARM UP
AMRAP 12 Minutes For Quality
15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts
SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm Up
Warmup Set 1: 6 Power Snatches, 6 Overhead Squats, 6 Burpees Performed With Lighter Weight
Warmup Set 2: 4 Power Snatches, 4 Overhead Squats, 4 FBBurpees Performed With Workout Weight
CONDITIONING
“Jump On And Off”
AMRAP 10:
6 Power Snatches #43/30
9 Overhead Squats #43/30
12 Facing Bar Burpees
DAY OFF!!!
Da soli possiamo fare così poco; insieme possiamo fare così tanto.
“Helen Keller”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
3 Rounds
200 Meter Run
15 Calorie Bike
3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
CONDITIONING
“Perfect Bar”
3 Rounds:
1 Round of “DT”
200 Meter Run
1,000 Meter Row
3 Rounds:
1 Round of “DT”
200 Meter Run
Kilos:
1st Bar: 70/48
2nd Bar: 61/43
DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks
WARM UP
AMRAP 10′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burpees
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts
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
REST DAY!!!
Tra corse, regali, abbuffate di biscotti e panettoni è giunta l’ora del meritato riposo! Buon Santo Stefano a tutti!
“Babbo Natale”
DAY OFF!!!
Il Natale muove una bacchetta magica sul mondo
ed ecco, tutto è più dolce e più bello!
“Norman Vincent Peale”
BUON NATALE! MERRY CHRISTMAS!JOYEUX NOËL! FROHE WEIHNACHTEN! FELIZ NAVIDAD! GLÆDELIG JUL! 圣诞快乐! MERRY CHRISTMAS! РОЖДЕСТВОМ! BUON NATALE! ВЕСЕЛА КОЛЕДА! HYVÄÄ JOULUA! GOD JUL! Mele Kalikimaka! Bo Nadal! VESEL BOŽIČ! ZORIONAK! NADOLIG LLAWEN!BUON NATALE! Jwaye Nwèl! Fiafia KERISIMASI! MERRY CHRISTMAS!
MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:
CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2019 mt Row/Run
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
BACK TO SCHOOL: Air Squats, Push Ups, Kipping
CONDITIONING
“CANDY”*
5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
BEGINNER OPTION
4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats
Time cap 20′
*compare to 02.09.19
DAY OFF!!!
Chi dice che è impossibile non dovrebbe disturbare chi ce la sta facendo.
“Albert Einstein”
