MOBILITY & WARM UP
8:00 Clock:
30 Jumping Jack
5 Inchworms
10 Alternating step back lunges (each)
SKILLS & SPECIFIC WARM UP
2 Round Rest; Rest 1:00 min. Btwn The Roundas
15 Double Unders
5 Push Press #52/35
5 Walking Lounges
CONDITIONING
“ANONIMOUS“
EMOM x 20 Minutes:
Min 1: Max Double Unders
Min 2: Max Reps Push Press #52/35
Min 3: Max Reps Walking Lounges
Min 4: Rest
MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions
SKILLS & SPECIFIC WARM UP
Devill Press
2 Round:
6 Single Dumbbell Alternating Devil’s Press #22,5/15
3 Feet Elevated Pike Push Ups
6 Box Jumps #60/50
CONDITIONING
“Lex Luther
AMRAP 15 Minutes:
12 Single Dumbbell Alternating Devil’s Press #22,5/15
6 Feet Elevated Pike Push Ups
12 Box Jumps #60/50
MOBILITY & WARM UP
Row
150m easy
200m moderate
150m easy
200m moderate/fast
150m easy
150m fast
CONDITIONING
“HIGH VOLTAGE”
Row
4 sets:
3 min moderate or 22-26 stroke per minute
1 min fast or 26-30,
3 min easy 18-22
No rest betweent sets
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set: (at workout pace)
6 Push Up Hand Release
6 Hang Squat Clean #43/35
12 Double Unders
CONDITIONING
“SUPER PUMP”
AMRAP 15′:
18 Push Up Hand Release
18 Hang Squat Clean #43/35
36 Double Unders
MOBILITY & WARM UP
8 minutes for quality
1 minute row (Start easy and build intensity each round) (OR Jog)
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Single Arm Kettlebell Thruster (light) (each side)
SKILLS & MOBILITY
1 Set: (at workout pace)
200m Run
10 Single Arm Dumbell Thrusters #22.5/15
200m Run
CONDITIONING
3 Rounds For Time
400m Run
40 Single Arm Dumbell Thrusters #22.5/15
400m Run
Rest 1/2 time of ruond
COME LO STATO CHE STA PROCEDENDO A RITROSO NELLE SUE DECISIONI, ANCHE NOI RIPRENDIAMO I NOSTRI ALLENAMENTI A CASA PER NON PERDERE CIO’ CHE ABBIAMO ACQUISITO IN QUESTO BREVE PERIODO!
SIAMO CERTI DI FARVI UNA COSA GRADITA PER FARVI ALLENARE COMUNQUE E DOVUNQUE VOI VOGLIATE NEL FRATTEMPO CHE TUTTI INSIEME PASSIAMO QUESTO MOMENTO DI DIFFICOLTA’
CROSSFIT MENTANA NON LO FERMA NESSUNO!!!
LET’S GO BOY!!!
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
“NASTY DOZEN”*
AMRAP 12:
50 Air Squats
7 Strict Pull Ups / Pillow Case Body Row
10 Odd Object Power Cleans
Odd Object #30% BW
*compare to 18.05.20
DAY OFF!!!
“Tutti abbiamo delle motivazioni. La differenza tra gli individui sta nella loro capacità di farle durare a lungo nonostante ostacoli, difficoltà e problemi. La capacità di perseverare, di far durare a lungo la motivazione viene detta resilienza.”
PIETRO TRABUCCHI
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run
CONDITIONING
“Straight Ahead”
AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15
COMPARE TO 30/10/19
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
10′ min practice Double Unders
CONDITIONING
3′ Min on – 1′ Min off X 5 Rounds
12 Alt. DB Snatch #22.5/15
60 Double Unders
…In the remaining time MAX CAL. ROW
SCORE IS 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:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
15′ Handstand Push Up
CONDITIONING
“DR. BANNER”
For Reps for 20 Minutes Time Cap
Buy in 100 AB-Mat Sit Ups
Then:
3 Pull Ups
3 Push-Up Hand Release
3 Box Jump
3 Pike Pushups feet on box
3 Inverted Burpees
Add 3 reps Every Rounds
