Aprile 2020

#IORESTOACASA WOD – WEDNESDAY 29.04.20 – “AMARO 18”

MOBILITY & WARM UP

3 Sets

1 Minute Jump Rope/Bike/Run
10 PVC Pass Throughs 
10 Air Squats
:20 Second Hollow Hold 

3 set PVC 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

In a 10′ running clock, practice on:

Squat Control and Strength – Squat Hold With Knee Rocks

Squat Mobility – Soleus Wall Stretch

Overhead Mobility Drill

CONDITIONING

“AMARO 18 “

AMRAP 18:
18 Odd Object Power Snatches
18 Step Up / Box Jump #60/50
18 Odd Object Overhead Squats
18 Sit Ups

Odd Object #20/15 kg

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#IORESTOACASA WOD – MONDAY 27.04.20 – “BYE BYE”

MOBILITY & WARM UP

8 Minute Running Clock

5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
50 Dot Hops

SKILLS & MOBILITY

Handstand Push Ups – Tripod Practice in a 10 min time cap
complete 10-20 reps as singles or doubles, full rom, kipping if needed. Stay tight and try to find the tripod position.

CONDITIONING

“BYE BYE”

3 Rounds For Time
100 Double Unders
20 Hand Release Push Ups
20 Chair Dips
20 Odd-Object Tall Kneeling Halo (10 x side)

Odd Object #20-25% BW

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#IORESTOACASA WOD – SATURDAY – TRAIN WITH A COACH – “TANA LIBERA TUTTI” 25.04.20

MOBILITY & WARM UP

2 Sets:

Side lying DB external rotation x 10/side
Wide grip body row x 5 reps with 3s lower/Pillow Case Body Row
Mixed grip Scap pull-ups x 5/side slow controlled down/Scap Push Ups
Single arm high pull x 10/side slow a controlled down

CONDITIONING

“TANA LIBERA TUTTI”

For Time
100 DB Lateral Box Step Overs #15-17 kg per hand
150 double unders
100 rkbs #32 Kg
150 double unders
400m farmers carry #24 per hand

BREATHING WORK (optinal)

300cal bike erg @hard effort/runner/15′ AMRAP Double Unders


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#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – “IT IS NOT A WALK” 24.04.20

MOBILITY & WARM UP

Not for Time:
1:00 Jump Rope + :30s Alternating Spiderman & Reach
1:00 Jumping Jack + :30s Walkouts
1:00 Jump Rope + :30s Alternating Samson Stretches
1:00 Jumping Jack + :30s Warrior Squats

CONDITIONING

“IT IS NOT A WALK”

EMOM 30
Plank Odd Object Pull Through x14 alternating
8 + 8 Contralateral Odd Object Rear Foot Elevated Split Squat
Double Unders
Front Rack Odd Object Cyclist Squat 8-10 reps
Hollow Body Hold
Odd Object Crossbody Deadlift 6 reps per side

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#IORESTOACASA WOD – WEDNESDAY 22.04.20 – “WHO DOES IT HIMSELF …”

MOBILITY & WARM UP

3 Sets

1 Minute Jump Rope/Bike/Run
10 PVC Pass Throughs 
10 Air Squats
:20 Second Hollow Hold 

3 set PVC 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

In a 10′ running clock, practice on:

Power Clean & Push Jerk

CONDITIONING

“Who Does It Himself …”

For Time:
40 Odd Object Thrusters
30 Odd Object Hang Clean & Jerk
20 Odd Object Step Up Over
2,000 Meter Bike – Sub 1000 mt Run / 200 Double Unders/Single
20 Odd Object Step Up Over
30 Odd Object Hang Clean & Jerk
40 Odd Object Thrusters

Odd Object #20/15 kg

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#IORESTOACASA WOD – TUESDAY 21.04.20 – “FLIGHT SIMULATOR”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Take 10′ tu build your Double Unders

CONDITIONING

“FLIGHT SIMULATOR”*

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Beginner
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders (attempt at least one double-under per set)

*compare to 24.10.19

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