MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
2 Rounds:
5 Push Press #43/30
5 Burpees
20 Mt KB Suitcase Carry, #24/16
CONDITIONING
“THE IMAGINATION”
AMRAP 14 Minutes:
14 Push Press #43/30
14 Burpees
100Mt KB Suitcase Carry, #24/16
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
DEADLIFT-BENCH PRESS
CONDITIONING
“DEADLIFT AND BENCH PRESS”
Every 90″
Deadlift 1-1-1-1-1
5′ Min. rest
Floor Press 1-1-1-1-1
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press
SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean
CONDITIONING
“EASY TO SEE”
AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Waal Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Squat Therapy
2 Round:
10 Air Squats
10 Lunges
5 V-Ups
5 Push-ups
Rest 1′ Min.
CONDITIONING
“YOUR BODY, YOUR FORCE”
AMRAP 10 minutes:
30 Air Squats
30 Lunges
15 V-Ups
15 Push-ups
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit ups
5 Push Ups
7 Front Squats + Push Press (Empty Bar)
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Running Warm Up
3 x 5 Thrusters Untill work Weight
CONDITIONING
“AXEL FOLEY”
4 rounds for time:
15 Axel Bar Thrusters, #43/30
Run, 400 m
DAY OFF!!!
Pazienza e perseveranza sono qualità essenziali per il successo e la realizzazione finale, per ogni cosa per cui valga la pena sforzarsi.
“J. H. Pilates“
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout
SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 Wall Balls #9/6
6 KB Swings #24/16
6 Burpees
CONDITIONING
“SHOULDER OUT”
For time
25-20-15-10-5 reps:
Wall Balls #9/6
KB Swings #24/16
Burpees
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up – Chest To Bar
CONDITIONING
“MISTAKE”
20 Rounds for time:
2 Chest To Bar / Hand Stand Push Up
3 DB Shoulder Press #15/12,5
5 Jumping Air Squats
Run 100m
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout
SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 KB Swings #24/16
6 KB Goblet Lunges #24/16
15 Double Unders
CONDITIONING
“NOT RANDOM”
AMRAP 12 minutes:
12 KB Swings #24/16
12 KB Goblet Lunges #24/16
36 Double Unders
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“POWER CLEAN”
Every 3′ Min.
3-3-3-2-1-1-1-1
