DAY OFF!!! – SUNDAY 07.08.22 – QUOTES OF THE WEEK
DAY OFF!!!
“Tutti noi odiamo il nuovo. Lo odiamo davvero. E prima affrontiamo questo fatto, meglio sarà.”
ANTHONY DE MELLO
DAY OFF!!!
“Tutti noi odiamo il nuovo. Lo odiamo davvero. E prima affrontiamo questo fatto, meglio sarà.”
ANTHONY DE MELLO
MOBILITY & WARM UP
Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges
Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5
Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)
Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean
MOBILITY & SKILLS
Clean Warm Up – Hand stand Push Up
CONDITIONING
“WESLEY’S WOD”
MOBILITY & WARM UP
Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.
SKILLS & SPECIFIC WARM UP
EMOM 10
Odd: 10 Ring Row
Even: 10 Deficit Push Up #2×20/10
CONDITIONING
“MYBE IT RAIN”
5 ROUNDS FOR CALORIES
AMRAP 3:
10 Burpees Over The Row
Max Calorie Row
Rest 3:00 between rounds
Read MoreMOBILITY & WARM UP
On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
buil in 7 min first attempt
CONDITIONING
“SPLIT JERK”*
Every 3 min per 27 min
10-5-3-1-1-1-3-5-10
Split Jerk
MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row
CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 15.05.19
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
10 Squat Jump
SKILLS & SPECIFIC WARM UP
PVC Clean Warm Up – Front Squat – Ring Dip
5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean
Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats
Build in weight every Round ( find heavy of the day )
CONDITIONING
“MANGO“
AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day
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
Rowing – Running Warm Up
CONDITIONING
“BLUE RASPERRY“
FOR TIME
Every 4:00 for 7 Sets:
250m Row
200m Run
Active recovery
:30 Bike Erg-Ski Erg ( easy )
:20 Plate Shoulder to Overhead #10/5
walking until start