DAY OFF!!! – SUNDAY 01.10.23 – QUOTES OF THE WEEK
“DAY OFF!!!”
“Oggi è un nuovo giorno, una nuova opportunità per superare i tuoi limiti. Non aspettare, inizia ora!”
@coach_gianni_volonte
Read More“DAY OFF!!!”
“Oggi è un nuovo giorno, una nuova opportunità per superare i tuoi limiti. Non aspettare, inizia ora!”
@coach_gianni_volonte
Read MoreWARM UP
Round 1:
2 SET
Partner 1: 100m Row
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 125m Row
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 150m Row
Partner 2: DB Shoulder Press ( Alternate every 5)
SKILLS & SPECIFIC WARM UP
Rowing
On the minute set your max Meters
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
Then:
Choose between Row, (Sub Ski, Assault Bike)
2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace
CONDITIONING
“UNTIL THE LAST SECOND”
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate Max meter Bear Hug SandBag Carry #70/50
WARM UP
Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 100m Jog
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog Backwards
Partner 2: Prisoner Squat
SKILLS & SPECIFIC WARM UP
SDHP – OH Squat – Clean – Jerk
Build up in 4 sets:
2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.
CONDITIONING
“SEPTEMBER 11, 2001”
For time:
2001-m run or row
11 shoulder presses #52/38
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
MOBILITY & WARM UP
3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump
Into
3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Bar
SKILLS & SPECIFIC WARM UP
Snatch – Double Unders
ACCESSORY WORK
Athlete have 10:00 to build up to a heavy hang power snatch + power snatch
then:
1 Sets:
10 Unbroken Power Snatches
CONDITIONING
“THEY CALLED HIM RANDY”
AMRAP 15
15 Hang Power Snatches #43/29
75 Double Unders
MOBILITY & WARM UP
1 set:
:30 jumping jacks
10 med-ball good mornings
10 med-ball front squat squats
10 med-ball shoulder presses
1 set:
:30 up-downs
10 med-ball bent over rows
10 med-ball push presses to target (throw the ball to the target)
1 set:
:30 burpees
10 wall-ball shots
MOBILITY & SKILLS
Rope Climb
2 sets:
1 rope climb
10 wall-ball shots
– Rest 1:00 between sets.
CONDITIONING
“SHOT OUT”
Every 2:00 for 6 rounds:
2 Rope Climbs / 3 Bar Complex (1 Pull Ups+1 Chest to Bar+1 Toes to Bar)
Max wall-ball shots in remaining time #9/6
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
“DAY OFF!!!”
“Il successo non è mai definitivo, il fallimento non è mai fatale; è il coraggio di continuare che conta.”
SIR WINSTON CHURCHILL
MOBILITY & WARM UP
Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.
Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups
SKILLS & SPECIFIC WARM UP
Deadlift – Box Jump
in 8 minutes increase the weight on the bar to do 3 repetitions with the training load
1 Round at workout weight
3 Deadlift
6 Burpees
9 Step Ups
CONDITIONING
“BIG CHIEF CRAZY HORSE”
6 Alternating Rounds with a Partner
While A perform 800 mt Run;
B Perform Amrap:
3 Deadlift #1.2 BW
6 Facing The Bar Burpees
9 Box Jump
MOBILITY & WARM UP
4 Sets:
5 Lateral Lunges (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
SKILLS & SPECIFIC WARM UP
GHD Sit Ups – Squat Therapy
Then:
E2MOM
5 Back Squat @ 7.5/10 RPE
4 Back Squat @ 8/10 RPE
4 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE
3 Back Squat @ 9.5/10 RPE
Then:
1 Sets
1:00 Bike (moderate)
15 Abmat Sit Up
rest 2 min
1 set (at workout pace):
5 Cal Bike Erg
5 GHD sit-ups
CONDITIONING
“ASTEROIDS”
For time:
50-40-30-20-10
Bike Erg Calories*
GHD sit-ups**
*Ladies Calories: 40-32-24-16-8
**Scaled to AB-Mat Sit Up
BEGINNER
30-25-20-15-10
Bike Erg Calories
Sit 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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
On a 10:00 clock:
Build to a 3-rep-max Power snatch.
CONDITIONING
“INFERNAL DUMBELL ”
5 Rounds For Time
10 Alternate DB Snatch
10 OH DB Lunges
20 Cal Row
MOBILITY & WARM UP
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 box step up and overs
10 med-ball cleans #9/6
10 sit-ups
1 set:
10 box step up and overs
10 med-ball cleans #9/6
10 weighted sit-ups
1 set:
10 box jump-overs
10 med-ball cleans #9/6
10 alternating V-ups
1 set:
10 box jump-overs
10 med-ball cleans #9/6
10 V-ups
MOBILITY & SKILLS
Toes To Bar – Wall Ball Shot
1 round:
5 knees-to-elbows
7 wall-ball shots (workout weight)
9 box jump-overs (workout height)
CONDITIONING
“A LITTLE MORE”
For reps:
AMRAP 2:
Toes To Bar
– Rest 1:00
AMRAP 4:
5 Toes To Bar
7 wall-ball shots #9/6
– Rest 2:00
AMRAP 6:
5 Toes To Bar
7 wall-ball shots #9/6
9 box jump-overs #60/50