HOME WOD – WEDNESDAY 18.10.17
WARM UP
2 Rounds Not For Time
100 Single Unders
10 V-Ups
20 Back extensions
30 Push-ups
40 Squats
MOBILITY & SKILLS
Hips – Shoulders
CONDITIONING
10 Rounds For Time
20 Double unders
20 Sit Ups
Category: HOME WOD
HOME WOD – TUESDAY 17.10.17
WARM UP
20 Active Downward/Toe Touch
30 Leg Swing ( Front ) each leg
15 Lateral Squat, landing Left
30″ Skip
30 Leg Swing ( Across ) Each Leg
15 Lateral Squat, landing Right
30″ assisted Knee Lift
20 Walking Lunges Combo Arms
SKILLS
15′ Practice Double Unders
CONDITIONING
Time Trial
5k Run
HOME WOD – MONDAY 16.10.17
WARM UP
5′ Practice Double Unders
Then:
3 Rounds Not For Time of:
5 Judo push Ups
10 Squat Jumps
20 Hollow Body Rock
30 Jumping Jacks
MOBILITY
5 Sun Salutation
5 Warrior Stretch x Side
5 Triangle x Side
CONDITIONING
AMRAP 20′
40 Jumping Jacks
30 Sit Ups
20 Squats
10 Push Ups
HOME WOD – FRIDAY 13.10.17
La vita comincia alla fine della vostra zona di comfort
“Walsh N. D.”
WARM UP & MOBILITY
5 Sun Salutation
10 Hyperextension
20 Hollow Body Rock
30 Jumping Jack
Then:
10′ Practice Double Unders
CONDITIONING
3 Rounds – 200m sprint, 400m sprint, 600m sprint. Rest between each sprint exactly the time it took you to run the previous sprint. Rest 4 minutes between rounds.
HOME WOD – THURSDAY 12.10.17
Le cose lente sono le più belle. Bisogna sapere aspettare.
“Dal film Pane e tulipani”
“Dal film Pane e tulipani”
WARM UP & MOBILITY
10 Sun Salutation
5 Warriors Stretch x Side
Then:
15′ Practice Double Unders
CONDITIONING
EMOM 20′
5 Clap Push-Ups
10 Sit-Ups
15 Squats
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HOME WOD – WEDNESDAY 11.10.17
La corsa a piedi sta agli altri sport come la geometria sta alle altre scienze.
“Jean Giraudoux”
WARM UP
20 active downward dog / alternate toe touch
30 standing leg swing (front) each leg
30″ running skips or assisted kneelift
30 lateral squat
30 standing leg swing ( across) each leg
20 active downward dog / alternate toe touch
20 walking high kick
20 walking quad stretch
20 walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
Run a 5k for time.
HOME WOD – TUESDAY 10.10.17
HOME WOD
“La disciplina arriva attraverso l’auto-controllo. Questo significa che si devono controllare tutte le qualità negative. Prima di poter controllare le condizioni, è necessario innanzitutto riuscire a controllare se stessi. La padronanza di sé è il lavoro più duro che si possa mai affrontare. Se non conquisti te stesso, verrai conquistato da te stesso. Puoi vedere insieme e nello stesso tempo sia il tuo migliore amico che il tuo più grande nemico, semplicemente mettendoti davanti a uno specchio.”
WARM UP & MOBILITY
20 Ankle Circle x side & leg
20 Knee Circle x side
20 Hip Circle x side
Quad Stretch
Hamstring Stretch
10 Sun Salutation
CONDITIONING
AMRAP 20
20 Walking Lunges
20 Situps
20 Push-Ups
20 Squats
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HOME WOD – Monday 09.10.17
Home Wod
Practice Double Under for 15 minutes
MOBILITY & SKILLS
Hips – Low Back – Shoulders
CONDITIONING
For Time
100 Burpees
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HOME WOD Wednesday 04-10-17
WARM UP
5 minutes practice Double Unders; then:
2 rounds not for time of
10 Judo Push Ups
20 Sit Ups
30 Jumping Jack
MOBILITY
Quad – Hamstring – Hips
CONDITIONING
A) AMRAP 10 – RUN! (how much ground can you cover in 10 minutes?)
Rest 5′ then:
B) For Tme
200 air squats
