WARM UP
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)
SKILLS & SPECIFIC WARM UP
Clean
5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans
In a 12 minutes Build to a heavy complex of the day:
Power clean +
Hang power clean
Then:
5 Unbroken Reps at Workout Weight
CONDITIONING
“WILD FORCE”
For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees
MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
CONDITIONING
“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run
If You have a Vest or Body Armor wear it Vest #9/6
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Target time 50 min
Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest
*compare to 31.05.21
DAY OFF!!!
Abbassate le saracinesche sul passato e sul futuro. Vivete in compartimenti stagni di ventiquattr’ore ciascuno.
“Dale Carnegie.”
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Clean Warm Up
Rounds
A:
9 American Kettlebell Swings #24/16
6 Burpees
3 Ground-to-Overheads #43/30
B:
Wall Ball
CONDITIONING
“DORIE”
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then:
Partner A completes 1 round of:
15 American Kettlebell Swings #24/16
10 Burpees
5 Ground-to-Overheads #43/30
While Partner B performs:
Max Wall Ball Shots #9/6
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
MOBILITY & WARM UP
AMRAP 10′
10 Arch-ups
5 GHD Sit-ups
5 Up-Downs
6 Step-ups (Squat Jumps, Step-up + Jump Down, Jump up + Step
Down)
MOBILITY & SKILLS
ROW
PRE-WORKOUT STRENGTH
4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups
Rest 60″ BTWN SET
CONDITIONING
“FRESHER”
AMRAP 15:
25/18 Calorie Row
25 AB-MAT Sit-ups
15 Box Jumps #70/60
WARM UP
4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up – Muscle Up
CONDITIONING
“NATE“
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings #32/20
INTERMEDIATE
AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings #24/16
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
Air Squat – Burpees
PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.
CONDITIONING
“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up
*compare to 14.12.20
MOBILITY & WARM UP
AMRAP 6 min
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans
MOBILITY & SKILLS WORK
Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Heaving Snatch Balance
3 Snatch Balance-No Dip
then:
3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats
3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats
3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch
CONDITIONING
“EMOM 9”
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
MOBILITY & WARM UP
Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“RASPBERRY“
FOR TIME
300m Fast, 45 Sec Rest easy row
400m Mod/Fast, 2 Min Rest easy row
500m Mod/Fast, 2 Min Rest easy row
600m Mod, 2 Min Rest easy row
500m Mod/Fast 2 Min Resteasy row
400m Mod/Fast, 2 Min Rest easy row
300m Fast
Total: 3000m
DAY OFF!!!
La differenza tra successo ed insuccesso spesso è la volontà di fare un passo in più, di camminare un miglio in più, di suonare un campanello in più, di fare una telefonata in più, di compiere una fatica in più.
“Norman Vincent Peale”
