DAY OFF!!! 091016
DAY OFF!
Lo sport va a cercare la paura per dominarla, la fatica per trionfarne, la difficoltà per vincerla.
“Pierre de Coubertin”
DAY OFF!
Lo sport va a cercare la paura per dominarla, la fatica per trionfarne, la difficoltà per vincerla.
“Pierre de Coubertin”
REST DAY!!! or Challenge Yourself!!!
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
Skills & Mobility
Deadlift – Wall Climb
” MIAGI “
For Time
50 Deadlifts #60/40 kg
50 Double Kettlebell Swings #24/16 kg
50 Push-Ups
50 Clean-and-Jerks #60/40
50 Pull-Ups
50 Kettlebell Taters #24/16 kg
50 Box Jumps #60/50 cm
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Hip – Shoulders – Squat Therapy
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
THE CHALLENGE OF THE MONTH IS HERE!!!
” MURPH “
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it.
http://https://youtu.be/bfAw820pZks
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THE CHALLENGE OF THE MONTH IS COMING …
-3 DAYS AT THE D-DAY
“Esistono epidemie di ogni ordine; il gusto dello sport è un’epidemia di salute”
Jean Giraudoux
Warm-up
5 minutes of single or double unders; Then, 2 rounds of
20m Walking lunge
10 V-Ups
30 Mountain climbers
Mobility & Skills
Deadlift – Wall Ball Clean – Push Press
A) EMOM 12 minutes
1 Deadlift #50% BW
1 Hang Power Clean
1 Front Squat
1 Push Press
B) BENCHMARK ” KAREN “
For Time
150 Wall Ball Shots #9/6
REST DAY!
or… It’s Time the Weekly Challenge!
Warm-up:
3 minutes jump rope
10 Hip drop (sun salutation)
15 Pull-ups
60 seconds hollow rock
Jog 3 minutes
Mobility & Skills
Burgener Warm Up
A) Power snatch 40%x3, 50%x3, 60%x3x2, 65%x2x2
Snatch high pull with 1 halt below knee 65%x3x3
Rest 5′
B) “All the fault of Alessandro”
For Time
200 Double Unders
100 Dumbell Squat Snatch #20
200 Double Unders
Warm-up:
5′ Practice Double Unders; then 2 rounds of
10 V-Ups
20 Back extensions
30 Push-ups Hand Release
40 Squats
Mobility & Skills
Clean Warm Up – Kipping – Chest To Bar
5 Rounds
Each round is 2 minutes
5 Chest To Bar
Max reps Hang Squat Clean #60/40
Rest 45 sec between rounds
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Warm-up: 2 rounds
Run 200 mt
10 mt Inch worms
20 mt Bear Crawl
30 Jumping jacks
40 sec Hollow Rock
Skills & Mobility
Pull Ups/Ring Row – Push Ups – Squat
BENCHKARK WOD ” CINDY “
As Many Rounds as Possible (AMRAP) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
DAY OFF!
Credo fermamente che l’ora più bella per ogni uomo, la completa realizzazione di tutto quello che gli sta più a cuore, sia il momento in cui, avendo dato l’anima per una buona causa, egli giace esausto sul campo di battaglia. Vittorioso.
( Vince Lombardi )
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