DAY OFF!!!
Il vecchio anno è passato. Lasciate che il passato morto seppellisca la propria morte. Il nuovo anno ha preso possesso dell’orologio del tempo. Tutti acclamano i compiti e le possibilità dei prossimi dodici mesi! “Edward Payson Powell”
HAPPY NEW YEAR!!!
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Warmup Set 1
10 Lunges
20 Single Unders
5 Burpees
Build to Workout Weight
Warmup Set 2
5 Burpees Over The Dumbell
10 Double Unders
10 DB Lunges
CONDITIONING
“MINIMUM SCALE“
For Time
30-20-10 DB Lunges#22.5/15
60-40-20 Duoble Unders
Rest 1/1 Then:
20-40-60 Double Unders
10-20-30 Burpees Over The Dumbell
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
15′ to practice handastand -handstand push up
CONDITIONING
“SHAKE”
AMRAP 5min x 4
400m run Then max unbroken Handstand Hold when you stop the set is over and rest the ryemaining time. If You don’t Have HS Hold Scale facing the wall
MOBILITY & WARM UP
2 Rounds, Not for Time:
40 Jumping Jack
6 Plank March
5 Walkouts
4 Plank Scap Retraction
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
40 Jumping Jack
:30s Cossack Squat
:30s Warrior Squat
:30s Samson Stretch
:30s Spiderman & Reach each side
CONDITIONING
“KB ASSASSINS”
7 – 14 – 21 – 14 – 7
Single Arm Kb Snatch
Single Arm Kb OH Squat
Single Arm Kb Suitecase Deadlift
American Swing
Rx 24/16
DAY OFF!!!
Il Natale muove una bacchetta magica sul mondo
ed ecco, tutto è più dolce e più bello!
“Norman Vincent Peale”
BUON NATALE! MERRY CHRISTMAS!JOYEUX NOËL! FROHE WEIHNACHTEN! FELIZ NAVIDAD! GLÆDELIG JUL! 圣诞快乐! MERRY CHRISTMAS! РОЖДЕСТВОМ! BUON NATALE! ВЕСЕЛА КОЛЕДА! HYVÄÄ JOULUA! GOD JUL! Mele Kalikimaka! Bo Nadal! VESEL BOŽIČ! ZORIONAK! NADOLIG LLAWEN!BUON NATALE! Jwaye Nwèl! Fiafia KERISIMASI! MERRY CHRISTMAS!
MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-and Releas Push Up
R-ow
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2020 mt Row/Run
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar
CONDITIONING
“FANTASTIC“
AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
Deadlift
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
2 Rounds, steadily building in two items
2 Deadlifts
10 Double Unders
2 Burpees Box Jump Over
“PAINFUL”
AMRAP 20′
5 Deadlifts #102/70
25 Double Unders
5 Burpees Box Jump Over
MOBILITY & WARM UP
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
CONDITIONING
“WALLY WEST”
FOR TIME:
3 ROUNDS
1600Mt Run
32 Push Ups
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy
CONDITIONING
“DEAD MAN DO FRONT SQUAT”
50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of
Front Squat #52/35
Then
BRING SALLY UP BACK SQUAT #50%BW
