WARM UP
3 Rounds:
200 Mt run
5 Indu Push Ups
200 Mt Run
5 Spider-Man & Reach (each side)
200 Mt Run
5 Russian Baby Makers
MOBILITY & SKILLS
2 ROUNDS: EASY PEACE
10 BOX JUMP OVER
10 PUSH UPS
CONDITIONING
“BRUTAL”
1 BJO #60/50 – 30 Push Ups
2 BJO #60/50 -29 Push Ups
3 BJO #60/50 – 28 Push Ups
….Continue Pattern untill
30 BJO #60/50 – 1 Push Ups
Time Cap 18′
MOBILITY&WARM UP
3 Rounds Not For Time
200 Meter Run
20 Plank March
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“those who make mistakes pay”
4 Rounds For time
400 mt Run
20 Lateral Burpees
10 Power Snatch #53/35
Time Cap 16 minutes
DAY OFF!!!
L’amicizia è sempre una dolce responsabilità, mai una opportunità.
“Khalil Gibran”
PENALTY 50 BURPEES
MOBILITY & WARM UP
3 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
DEADLIFT-HSPU
CONDITIONING
“DIANE”
For Time:
21-15-9
Deadlift #102-70
Hand Stand Push Ups
COMPARE TO 11-02-20
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
For Time
2 MILES Peloton Run
MOBILITY & WARM UP
10 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Kb Romanian Deadlifts
CONDITIONING
“ALLA FACCIA DEI 52”
For Time in 52 minutes Time cap
52 Deadlifts #52/35
52 Double Unders
52 Pull Ups
52 Kettlebell Swings #24/16
52 Cal Row
52 Knee To Elbows
52 Thrusters #20/15
52 Double Unders
52 Sit Ups
52 Wall Balls
MOBILITY&WARM UP
2 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
1 ROUND: Easy Load
1 Devil Press +3 Box Jump + 15 Double Unders
1 ROUND: Wod Load
1 Devil Press + 3 Box Jump +15 Double Unders
CONDITIONING
10 ROUNDS FOR TIME:
3 Devil Press #22.5/15
9 Box Jump #60/50
27 Double Under
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
Pose Running
1 Rounds
200 Mt RUN + 5 CHEST TO BAR
1 Rounds
200 Mt RUN+5 PULL UPS
1 Rounds
200 Mt RUN + 5 TOE TO BAR
CONDITIONING
“EXTREME”
AMRAP 6:00
200 RUN
MAX C2B
AMRAP 6:00
400 RUN
MAX PULL UPS
AMRAP 6:00
600 RUN
MAX T2B
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 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk
CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45
*compare to 04.04.19
DAY OFF!!!
Non fermatevi là dove siete arrivati.
“Pitagora”
