barefoot

M WOD- THURSDAY 23.11.17 – “Death By 10 mt” – The Road to the Spartan

WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees to Elbows/Knees to Chest
30 Squats

MOBILITY & SKILLS
Ankle-Knee-Hips – Pose Running

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 05.06.17

Rest 5′ Then:

B) In 10′ Find Your Max Unbroken
Double Unders

SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS

M WOD – MONDAY 13.11.17

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat 2×15 Both Side
30″ Standing leg swing
30″ Left leg cadence drill
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Wwalking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle – Knee – Shoulders – Trigger Point Therapy

CONDITIONING
A)Time trial
Run 1 mile
Wear 10-20lb weighted vest

Rest 5′

B) Time Trial
Row 2000m

ACTIVE RECOVERY!!! 280917

ACTIVE RECOVERY!!!

Sono entrato in una palestra. Mi hanno dato da compilare un modulo per l’iscrizione. Mi è venuto il fiatone.
“Daniele Luttazzi”

WARM UP & MOBILITY
2 x 10 arm circles forward and backward,
10 PVC figure 8’s
5 pushup walk outs
3 X 1′ Squat Test

Then:

Choose ONE of the following Sports…
-Swim: 1000m
-Bike: 20K @65-75% Fc max
-Run: 5K @60%70% Fc max

DAY OFF!!! 030917

DAY OFF!!!

Come si fa a correre una ultramaratona? Gonfia il tuo petto, metti un piede davanti all’altro, e non ti fermare fino a quando tagli il traguardo.

“Dean Karnazes”

M WOD 210817 – “TRIPLE 3” BENCHMARK WORKOUT

TODAY ONLY ONE TRAINING SESSION AT 17:30 FOR CHALLENGE YOURSELF

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
15 Lateral squat ( landing left)
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking lunges combo

MOBILITY & SKILLS
Hips – Hamstring – Quad – POSE Running

CONDITIONING
For Time
3,000 Meter Row
300 Double-Unders
3 mile Run (4,828mt)

G WOD 100817

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
20 Lateral squat ( landing left)
30″ standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
20 Lateral squat (landing right)
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

MOBILITY & SKILLS
POSE – Toes To Bar – Rope Climb

RUN CONDITIONING
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m (jog, run, jog)
Workout Rest:
15sec rest after each jog interval &
60sec rest after each run interval”

CONDITIONING
21-15-9:
Pull Ups
GHDSU
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Air Squats
Toes To Bar
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Push Ups
Box Jumps Over
Directly into:
3 Rope Climbs

M WOD 070817

ANNUNCIAZIONE, ANNUNCIAZIONE!!!

Mi hanno chiesto: “Perchè corri?” Io ho risposto: “Perché tu sei fermo?”
“Jeremy Wariner”

ADUNATA GENERALE AL BOX ORE 18,30…
…VERSO L’INFINITO… ED OLTRE!!!
-MATERIALE CONSIGLIATO-
-Scarpa da Running
-Abbigliamento leggero e traspirante ( possibilmente no cotone )
-Riserva Idrica di almeno 500 ml ( Borraccia o Zaino )
-Cappellino o Bandana

WARM UP
Active downward dog / alternate toe touch x20
Standing leg swing (front) x30″ each leg
Running skips or assisted kneelift x30″
Lateral squat ( landing left) x12-15
Standing leg swing ( across) x30″
Running skipsbor assisted knee lift x 30″
Lateral squat (landing right) x 12-15
Active downward dog / alternate toe touch x20

CONDITIONING
Choose One:
A) Tempo Run
8K RUN ( 5 miles )

B) For Time
500m Row
50 Unbroken Double Unders/150 Single Unders
750m Row
25 Unbroken Double Unders/75 Single Unders
1000m Row
15 Unbroken Double Unders/45 Single Unders
1500m Row

ACCESSORY WORK
5 Rounds Not For Time
5 Bench Press #.75 BW
5 Back Squats #.80 BW

MG WOD 040817

WARM UP
2 rounds
Run 200m or Row 250m
10 Bear Crawl
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman

MOBILITY & SKILLS
Shoulders – Squat Therapy – HS WALK

STRENGHT
A) Front Squat
5 – 5 – 5 – 5 – 5 #60% (Ladder)

CONDITIONING
3 RFT:
800m Run
25 C2B Pull-ups
15m HS Walk

ACCESSORY WORK
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* #60%
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

M WOD 270717 “HAPPY BIRTHDAY GIULIA”

ANNUNCIAZIONE, ANNUNCIAZIONE!!!
TUTTI IN CORO CANTIAMO TANTI AUGURI GIULIA!!!
e… per festeggiare il suo compleanno…

MONOSTRUCTURAL DAY!!!
ADUNATA GENERALE AL BOX ORE 18,30…
…VERSO L’INFINITO… ED OLTRE!!!
-MATERIALE CONSIGLIATO PER RUNNERS-
-Scarpa da Running
-Abbigliamento leggero e traspirante ( possibilmente no cotone )
-Riserva Idrica di almeno 500 ml ( Borraccia o Zaino )
-Cappellino o Bandana

HAPPY BIRTHDAY GIULIA
2+7+0+7+1+9+9+5=40 Total minutes
2017-1995=22 Minutes TIME TRIAL

CONDITIONING

CHOOSE ONE SPORT
RUN – BIKE – ROW – SWIM

9 Min Warm Up easy Pace #50-65% FCmax
Then
22 Minutes Time Trial ( Race Pace ) #65-85% FCmax
Then
9 Min Cool Down Easy Pace #50-60% FCmax

Score is max distance in 22′ TT

MG WOD 250717

WARM UP
20 Active Downward Dog / alternate toe touch
20 Standing Leg Swing (front) each leg
30″ Right Leg Cadence Drill
30″ Running Skips
15 Lateral Squat ( landing left)
20 Standing Leg Swing ( across) each leg
30″ Left leg cadence drill
15 Lateral Squat (landing right)
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

MOBILITY & SKILLS
POSE Running

RUN CONDITIONING
On POSE Form, Run Untill Failure
10×200 mt Rest 1:00 between sets

STRENGHT
3×10 Back Squat #1.1 BW
Rest 1’30”

CONDITIONING
5 RFT
7 Burpee Over The Row/Box Jump Over #60/50
14 Toe To Bar
21 Calorie Row
Rest 1:00 after each round