#IORESTOACASA WOD – SUNDAY 23.03.20 – DAY OFF “QUOTES OF THE WEEK”
DAY OFF!!!
La vita dell’ottimista e del pessimista finisce allo stesso modo. Almeno noi ottimisti ci saremo goduti il viaggio.
“Shimon Peres”
DAY OFF!!!
La vita dell’ottimista e del pessimista finisce allo stesso modo. Almeno noi ottimisti ci saremo goduti il viaggio.
“Shimon Peres”
MOBILITY & WARM UP
8 Minute Running Clock
:30 Jumping Jack
:30 Second Alternate Spiderman
:30 Second Hollow Rock
:30 Second Push-up to Down Dog
CONDITIONING
“EVERYBODY ON THE GROUND”
For Time:
10 Decline Push Ups + 50 Double-Unders
20 Decline Push Ups + 50 Double-Unders
30 Decline Push Ups + 50 Double-Unders
40 Decline Push Ups + 50 Double-Unders
50 DEcline Push Ups + 50 Double-Unders
60 Decline Push Ups + 50 Double-Unders
70 Decline Push Ups + 50 Double-Unders
Recovery Thursdays:
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
in alternative follow video
Read MoreMOBILITY & WARM UP
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
15′ Practice Double Unders
CONDITIONING
“HOW DO YOU PUT IT”
A) For Time & Reps
50-40-30-20-10 Unbroken Double Unders*
10-20-30-50-50 Push Ups
Time Cap 15′
*SUB. 150-120-90-60-30 Unbroken Single Unders
Read MoreMOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
See Video
CONDITIONING
CHOOSE ONE:
A) Stationery Bike: 7:00 Repeats, Rest 3:30 First 30 sec Single Unders
B) Run: 7:00 Repeats, Rest 3:30 First 30 sec Single unders
Recommended range 2 – 6 Sets Perform until pace or form deteriorates
NOTE: Run the first set. calculate the distance traveled. each Set must have the same result with a range of +/- 5% if per second you continue to be out, continue until you reach 30 minutes at a perceived effort 6, otherwise continue in your pattern
Read More MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups
CONDITIONING
“THE SAME SOUP”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats
DAY OFF!!!
“La vita ci ha insegnato che amare non consiste nel guardarsi l’un l’altro, ma nel guardare insieme nella stessa direzione.”
ANTOINE DE SAINT-EXUPERY
MOBILITY & WARM UP
1 round: 400m RUw. 10 push up walk outs. 10 reverse inch worms. 15 front leg kicks per side.
CONDITIONING
A) AMRAP in 10 minutes of: Max Pushups Every stop 50 Jumping Jack
B) Run: 10 Km Time Trial
Read More
REST DAY!!!
Noi, la specie umana, siamo di fronte a un’emergenza planetaria – una minaccia alla sopravvivenza della nostra civiltà. C’è tuttavia una notizia di speranza: abbiamo la capacità di risolvere questa crisi e di evitare il peggio – anche se non del tutto – se agiamo in modo coraggioso, deciso e rapido
“Al Gore”
Read More
MOBILITY & WARM UP
AMRAP 12 Minutes For Quality
15 Air Squats
100 mt Run
5 Down Unders
3 Walkouts
CONDITIONING
“The Fool’s Step”
10 Rounds For Time
5 V-Ups
10 Burpees
15 Air Squats