MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups
CONDITIONING
“JACKIE”*
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups
*compare to 07.02.20
MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)
SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs
CONDITIONING
“EVERYTHING HURTS”
30-20-10
Deadlift #61/43
Box jump Overs #60/50
-Rest 1:1-
15-12-9
Deadlift #102/83
Box Jump Overs #75/60
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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
CONDITIONING
“April Ludgate”
ROW “Anaerobic Capacity”
3 sets:
250m sprint, 100m walk,
250m sprint, 100m walk,
250m sprint
Rest 3min b/t sets
DAY OFF!!!
Il successo dipende dalla preparazione precedente, e senza una tale preparazione c’è sicuramente il fallimento.
“CONFUCIO”
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
15′ Practice Hand Stand Push Up- DB Thruster
“SHOULDERS AND HEART”
3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
Pose Running – Air Squat
CONDITIONING
“OXYGEN”
AMRAP 5min x 4
400m run Then max unbroken Air Squat when you stop the set is over and rest the ryemaining time.
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
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day
Rest 2′
Then:
EMOM 5
8 Deadlift TnG #70%
*compare to 28.05.20
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press
CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot
CONDITIONING
“THE PERFECT TARGET”
For Time
50 – 40 – 30 – 20 – 10
Wall Ball #9/6
25 – 20 – 15 – 10 – 5
Cal Row
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
kipping
CONDITIONING
“Cindy has Fallen”
AMRAP 15′
5 Toes to Bar
10 Push UPS
15 Burpees
