DAY OFF! 201116
DAY OFF!!!
Da qualche parte nel mondo qualcuno si sta allenando e tu no. Quando lo sfiderai, lui ti batterà!
“Tom Fleming”
DAY OFF!!!
Da qualche parte nel mondo qualcuno si sta allenando e tu no. Quando lo sfiderai, lui ti batterà!
“Tom Fleming”
Warm Up
Complete 4 rounds (not for time – use it to warm up)
20 Double Unders /60 Single Unders/ 100 Skips
20 PVC Pass Throughs
100 m Run
10 Plate Ground to Overhead
Mobility & Skills
Burgener Warm Up – Squat Therapy
AMRAP 15 Minutes
25 Double Unders/50 MIx/75 Single Unders
15 Burpees Box Jumps
10 Overhead Walking Lunges #40/20
Cash out 400 mt Run
Warm-up: 2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
20 mt Bear Crawl
20 Sit Ups
10 Superman hold
MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867
Three 9-Minute AMRAPs in 35 minutes
“Menotti”
As Many Rounds & Reps as Possible (AMRAP) in 9 Minutes
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
11 Power Cleans #60/40
18 Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
18 Box Jump-Overs #60/50
67 Wall Ball Shots #9/6
Then 1867 mt Run with Kb#16 or 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.
Unless you are a warrior, you can also… REST!
Warm-up:
Jog 400m
50 Jumping Jacks
40 Sit-Ups
30 Push-Ups
15 Air Squats
Jog 400m
Mobility & Skills
Squat Therapy – Ring Dips
For Time
Run 200m between each exercise
20 Jump Squats
20 KB swings #24/16
20 Bar Facing Burpees
20 Overhead Squat #43/29
20 Ring Dips
20 Box Jump #60/50
20 KB Front Rack Walking Lunges #24/16 (For Leg)
Warm-up:
100 Jumping jacks
100 Jump rope singles
50 Squats
30 Push-ups
15 Vertical jumps
Jog 400m
Mobility & Skills
Burpees – Handstand
7 rounds For Time
Run 200m
15 Knees to elbows
10 Burpees
5 Handstand Push-Ups
Time cap 20′
DAY OFF! or…
…ARE YOU SURE YOU WANT TO REST?
Warm Up
5 min Practice Double Unders, then 3 Rounds of:
10 Walking lunges
10 Pogo hops
10 PVC good mornings
10 Cossack lunges
Mobility & Skills
Squat Therapy
“The Don”
For Time
66 Deadlifts #50/30
66 Box Jump #60/50
66 Kettlebell swings #24/16
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster #20/15
66 Wall Ball Shots #9/6
66 Burpees
66 Double-Unders
Warm-up: 2 rounds
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
Mobility & Skills
Hips – Shoulders – Rope Climb
Core Stability
2 Rounds 30″ on 15″ Off:
Plank
Side Bridge R
Flutterkicks
Side Bridge L
Superman
AMRAP 18 min
40 V-Up
30 Burpees
20 Hand Release Push-Ups
15ft Rope climb, 2 ascents
Warm-up
2 minutes of single or double unders
Then, 2 rounds of
20 mt Walking lunge
10 Knees to elbows
30 Mountain climbers
Skills & Mobility
Front Squat – Body Blasters
5 Rounds For time
10 Front Squat #70% BW
100 mt Shuttle Sprint
10 Body Blaster
Rest 1 minute
Warm-up:
3 Rounds of:
250 mt Row
20 mt Bear Crawl
15 Push-ups
20 mt Crab Walk
15 Jump Squats
10 mt Burpee broad jumps
30 Mountain Climbers
Mobility & Skills
Clean & Jerk – Kipping
5 Round For Time
10 Burpees Over the Bar
5 Clean & Jerk #70%
20 DU / 40 MIX /60 SU
10 Chest To Bar
5 Clean & Jerk
250 mt Row
Time Cap 20′
Warm-up:
20 mt Bear Crawl
15 Inch Worm
20 mt Crab Walk
15 Jump Squats
10 Burpee broad jumps
30 Mountain Climbers
Jog 400m
Mobility & Skills
Deadlift
A) Find in 10 min Max Weight of Deadlift
Rest 3′
B) 21 – 15 – 9
Burpees Box jumps #60/50
Deadlift #100/70