SUNDAY 31.05.20 – QUOTES OF THE WEEK – DAY OFF!!!
DAY OFF!!!
“Nella vita avrete sempre e solo due possibilità: l’amore o la paura. Scegliete l’amore e non permettete mai alla paura di mettervi contro il vostro cuore spensierato.”
Jim Carrey
DAY OFF!!!
“Nella vita avrete sempre e solo due possibilità: l’amore o la paura. Scegliete l’amore e non permettete mai alla paura di mettervi contro il vostro cuore spensierato.”
Jim Carrey
MOBILITY & WARM UP
8 minutes for quality
1 Minute Jog In Place
10 DB Swings (eye level)
15 Sit-ups
20 Air Squats
SKILLS & SPECIFIC WARM UP
Push Jerk
CONDITIONING
“THE OTHER WORLD”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power Clean and Jerk
100 Double unders
100mt Single DB Overhead Carry (Change Every 50 mt)
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row
CONDITIONING
“ ROUTE OUT ”*
For Time
2000 mt Row
1 Rounds of “Modified Cindy”
1 Round of “Modified Cindy”:
5 Push-ups
10 Air Squats
15 Butterfly Sit-ups
Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.
*compare to 02-07.19
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift
With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
CONDITIONING
“DEADLIFT”
8 attempts in 10 minutes to build up to a heavy single for the day
Rest 2′
Then:
EMOM 8
5 Deadlift TnG #80%
MOBILITY&WARM UP
3 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“Dizzying Speed”
AMRAP 18:
60 Double-Unders
30 Alternate Dumbbell Snatch #22.5/15
15 Push Up Dumbell Pull Through #22.5/15
MOBILITY & WARM UP
8 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
1 set 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
Front Squat – Push Press
CONDITIONING
“WATHS NEWS”
For Time:
100 Alternating Barbell Thrusters Lunges #20/15
*OTM – 5 Burpees over barbell
MOBILITY & WARM UP
200 Meter Row/SkiErg – 400 mt Bike Erg
2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Alternate Spidermans
30 Seconds Russian Baby Makers
200 Meter Row/SkiErg – 400 mt Bike Erg
2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank
200 Meter Row/SkiErg – 400 mt Bike Erg
2 Rounds:
3 Barbell Bent Over Row
6 Push-ups
9 Air Squats
SKILLS & SPECIFIC WARM UP
Pull Ups
CONDITIONING
“HALF MURPH”
For Time:
1500 mt Row/Ski – 4000 mt Bike Erg
50 Barbell Bent Over Row #60%BW
100 Push-ups
150 Air Squats
1500 mt Row/Ski – 4000 mt Bike Erg
time cap 30 minutes
DAY OFF!!!
“Saggezza e buon senso si ottengono in tre modi: primo con la riflessione, che è la cosa più nobile; secondo attraverso l’imitazione, che è la cosa più semplice; e terzo con l’esperienza, che è la cosa più amara di tutte.”
“CONFUCIO”
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
CONDITIONING
“MAZE RUNNER”
For Time
5k Weighted Run
Backpack/Rucksack #5kg – Body Armor #9/6
MOBILITY & WARM UP
8 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Odd Object Romanian Deadlifts
Odd Object Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
SKILLS & MOBILITY
Double Under for 10′ practice
CONDITIONING
“90 FEAR!”
21-15-9:
Odd Object Squat Cleans
50 Double Unders After Each Round
Directly Into…
9-15-21
Single Arm Odd Object Overhead Squats
50 Double Unders After Each Round
Odd Object #30% BW