#IORESTOACASA WOD – THURSDAY – “REST DAY” 21.05.20
REST DAY!
- OR 20-30 MINUTE SELF CARE
- Stretching
- Pilates
- Yoga
- Trigger Point
REST DAY!
DAY OFF!!!
“Non farti distrarre dalle critiche. Ricorda che il solo assaggio del successo che hanno molte persone è quando ne mordono un pezzo da te.”
ZIG ZIGLAR
12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
The Burgener Warm Up
CONDITIONING
“BIT MORE”
EMOM 30’*- 30″on/30″ Off x 6 Rounds
Chair Handstand Push Ups
Diamond Push ups
Double Unders
Sit Ups
Burpees
*Change exercise every minute. Record every 30″ on. You must try to keep the same number of reps per workstation for 6 rounds. Score is Total Reps.
Read MoreMOBILITY & WARM UP
10′ Practice Double Unders Then:
3 Rounds:
5 Push Ups Hand Release
10 Sit Ups
5 Release Pushups
10 Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy x 10 rest 30″
2 Rounds of Burgener Warmup (PVC) rest 2 min
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 28.02.2020
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
3 Rounds:
200 Meter Run
15 Sit-ups
5 Inchworms
3 Rounds:
10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean -Power Clean Warm Up
CONDITIONING
“THE CHIEF ”
Five 3-minute AMRAPs in 19 minutes
3 Power Clean #60/40
6 Push Ups
9 Air Squats
Rest 1 Minute
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min
CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 14.04.19
MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups
CONDITIONING
“JACKIE”
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups
Read More
WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row
1 Round of Strict “CINDY”
4 Inch Worms
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups
CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups
If have a west or body armor, wear it #9/6
*compare to 06.06.19
rest 5′ then:
BRING SALLY UP PUSH-UPS TEST
Read MoreMOBILITY & WARM UP
3 Rounds:
200 Meter Run
10 Russian Baby Makers
5 Walkouts
Into…
3 Rounds:
15 Second Superman Hold Video
10 Push-ups
5 Strict Pull-ups
SKILLS & SPECIFIC WARM UP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Round 1:
100 Run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Round 2:
100 mt Run
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
*Performed with workout weight and slightly faster.
CONDITIONING
“RUN ON DT”
5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups
CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups
If have a west or body armor, wear it #9/6
Read More