MOBILITY & WARM UP
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
15′ Practice Double Unders
CONDITIONING
“LET’S DO THREE”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Shoulder-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Zercher Squats
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
MOBILITY & WARM UP
8 Minute Running Clock
:30 Jumping Jack
:30 Second Alternate Spiderman
:30 Second Hollow Rock
:30 Second Push-up to Down Dog
CONDITIONING
“TABATA STEADY STATE”
With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold
MOBILITY
1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side
DAY OFF!!!
Tutto andrà bene alla fine. Se non va bene, allora non è la fine.
“John Lennon”
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups
CONDITIONING
“The Mountaineer”
Wearing Back Pack
On the 4:00 x 7 Rounds:
15 Pushups
15 Reverse Lunges
15 Mountain CLimbers
15 Tuck Jumps
MOBILITY & WARM UP
12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Sit Ups
10 Superman hold
MOBILITY & SKILLS
The Burgener Warm Up
CONDITIONING
“DIRTY HOME”
For Time in 30 minute
50 Step Up on Chair
50 Jumping Target 20 cm above over arm reach
50 Object Swing
50 Lunges
50 Sit Ups
50 Object Push Presses
50 Back Extension
50 Object Ground To Overhead
50 Burpees
50 Double Under
MOBILITY & WARM UP
8 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
SKILLS & MOBILITY
Thoracic Spine Mobility for Olympic Weightlifting
CONDITIONING
AMRAP 20 Minutes:
15 Object Rows
15 Pushups
15 Air Squat Jump over object
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 Sit Ups
CONDITIONING
“HO HOIST”
AMRAP 15 Minutes
Max Unbroken Strict Handstand Push Ups*; Every Stop:
20 Air Squats
10 Object Elevated Split Squats x Side
score is number of Strict HSPU
*SUB HSPU: Pike Push Ups – Knee Elevated – No Kipping
MOBILITY & WARM UP
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
10′ Practice Double Unders
CONDITIONING
“JESUS DIED IN MENTANA”
For Time
1000 Double Unders
Every 5 minutes perform 10 Burpees Squat Jump
*SUB. 2000 Single Unders. Every 3 minutes 6 Burpees
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups
CONDITIONING
“CASATCHOK”
As Many Rounds as Possible (“AMRAP”) in 15 minutes
20 Object Cossack Squats ( Change Leg Every 10 reps )
40 Mountain Climbers
20 Hand Release Push Ups
DAY OFF!!!
La vita dell’ottimista e del pessimista finisce allo stesso modo. Almeno noi ottimisti ci saremo goduti il viaggio.
“Shimon Peres”
