DAY OFF!!! – SUNDAY 05.11.17
DAY OFF!!!
Quando il gioco si fa duro… i duri cominciano a giocare.
“John Belushi”
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DAY OFF!!!
Quando il gioco si fa duro… i duri cominciano a giocare.
“John Belushi”
Read More
WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
Jump rope 2 minutes
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
3 ROUNDS FOR MAX REPS
0:00-2:00
400m Run; Then
Double Unders
2:00-3:00
Alternate DB Snatch #25/15
3:00-4:00
Pull Ups
4:00-5:00
DB Squat Clean Thrusters #25/15
Rest 5′
WARM UP
3 rounds
100m Jog
10 Walking Lunges
10 Pogo Hops
10 PVC Good Mornings
10 Cossack Lunges
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
STRENGHT
Find in 5 minutes
1 Rep Max of Power Clean
Rest 5′ Then
CONDITIONING
21-15-9
Power Clean #70% 1RM
Box Jumps #60/50
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill x30″
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
30 Lateral squat
20 Active downward dog / alternate toe touch
20 Walking high kick x20
20 Walking quad stretch
30″ skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle- Quad – Hamstring – Hips – POSE
CONDITIONING
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Shuttle Run on 20 mt
1 minute of Double-Unders
1 minute Rest
HALLOWEEN WOD… CELEBRIAMO INSIEME I 150 ANNI DELLA BATTAGLIA DI MENTANA… SIETE TUTTI INVITATI A PARTECIPARE… SEI LONTANO? TI PIACE IL WOD? PARTECIPA CON I TUOI AMICI NEL TUO BOX E POSTA IL TUO RISULTATO…
WARM UP
MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867
For Time “Menotti”
AMRAP in 9 Minutes Buy in 150 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 11 Power Cleans #60/40
18 Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 18 Box Jump-Overs #60/50
67 Wall Ball Shots #9/6
Then 1867 mt Run with Body Armour. Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts
WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
15 Shoulders Dislocate
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders – Kipping
CONDITIONING
“TRICK OR TREAT?”
For Time
Buy in 800 mt Run; Then:
27-21-18-15-12-9-6-3
Pull-ups
Burpees
Push-ups
Sit-ups
Squats
Cash Out 1000 mt Row
WARM UP
50 Hand-To-Hand Swings
40 Alternating Floor Press
30 Clean & Jerk, switch hands each rep
20 Goblet Squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up – Press (Strict-Push-Jerk)
CONDITIONING
A) Every minute on the minute for 15 minutes
2 Deadlift #70/45
2 Hang power clean
2 Push press
Rest 3′; then
B) Bring Sally Up
Squat Test #50%BW
DAY OFF!!!
Chiunque smetta di imparare è vecchio, che abbia 20 o 80 anni. Chiunque continua ad imparare resta giovane. La più grande cosa nella vita è mantenere la propria mente giovane.
“Henry Ford”
WARM UP
25x each with a PVC/broomstick:
Shoulder Dislocates
Shoulder Press
Overhead Squat
Romanian Deadlift
Bent Row
Good Mornings
CONDITIONING
“Running Clock Conditioning*”
On the 0:00…
1000 m Run
On the 10:00…
3 RFT:
10 Power Snatch #40/25
10 Chest To Bar
On the 20:00…
1000 m Run
On the 30:00…
3 RFT:
10 Thrusters #50/30
10 Burpee Box Jump Overs #60/50
On the 40:00…
1000 m Run
On the 50:00…
3 RFT:
10 Clean and Jerks #60/40
10 Toes To Bar
*courtesy of CFNE
WARM UP
Run 400m/ Row 500; Then 2 rounds of:
20 Walking Lunges
20 Back Extensions
20 Plate Ground to Overhead
20 V-Ups
Then
Run 400m/ Row 500
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
STRENGHT
Rest as needed between lifts
SNATCH
5 – 5 – 3 – 3 – 3
CONDITIONING
30-20-10 Front Rack BB Walking Lunges #75% BW
60-40-20 Double Unders