Warm Up
400 mt Jog
2 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Sit Ups; 20 Wipers
20 Back Extensions
Mobility & Skills
Trigger Point – Pose Running – Double Unders
For Time
600 mt Run;
Tabata DU – 1 min rest
600 mt Run;
Tabata 100 mt Shuttle Run – 1 min rest,
600 mt Run
Warm Up
3′ Rope Jump; then
2 Rounds of:
20 Push Ups; 20 mt Spiderman Crawl; 20 Wipers; 2 Wall Climbs
Skills & Mobility
Burgener Warm Up – Hand Stand Push Ups
A) EMOM 12′
ODD 16 Kb Walking Lunges #20/12 kg
EVEN 6-8 Strict Hand Stand Push Ups.
Rest 3′
B) AMRAP 7′
10 Power Snatch #35/25
5 chest to bar pull ups
Warm Up
3′ Rope Jump
50 Air Squats; 50 Sit Ups; 50 mt Bear Crawl; 50 Jumping Jacks
Skills & Mobility
Push Press – Burpees
20′ AMRAP
30 Bar Facing Burpees
20 Push Press #40/30
400 mt Run
Warm-up
kettlebells Light weight
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
Skills & Mobility
Clean & Jerk
Conditioning
5 Rounds For Time
7 Clean & Jerk #60/40
50 Double-unders
Warm-up:
3 minutes Jump Rope
10 Sun Salutation ; 15 PVC Shoulder Dislocate; 20 Bear Crawl;
30 Hollow Body Rock
Skills & Mobility
Squat – Push Ups – Kipping Pull Ups
3 Rounds For Time
50 Prisoner squats
40 Push ups
30 Knee to elbows
20 Burpees
10 Pull ups
DAY OFF!!!
“Sono la resistenza che si combatte fisicamente nello sport e la fatica che si combatte nella vita di tutti i giorni che costruiscono un carattere forte.”
(ARNOLD SCHWARZENEGGER)
DAY OFF!!!
Ci si può drogare di cose buone… E una di queste è certamente lo sport.
(Alessandro Zanardi)
Warm-up:
5′ practice Double Unders; then 2 rounds of:
20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk; 20 Jump Squats
10 mt Burpee broad jumps; 30 Mountain Climbers.
Skills & Mobility
Deadlift – Shoulder Press
A) Strict Press – 5 X 3 #75% – start every 90″
Strict Press – 1 X AMRAP 3 #75%
B) 21 -15 – 9
Deadlift #60/40
Hang Clean
Shoulder to Over Head
Warm-up
2 minutes of Single or Double Unders
Then, 2 rounds of
20mt Walking lunge; 10 Knees to elbows; 30 Mountain climbers
Skills & Mobility
Double Unders – Pose
Partner Wod
“SCOOTER”
AMRAP 30:
30 Double-Unders/60 Mix/90 SU
15 Pull-Ups
15 Push-Ups
100 mt Shuttle Sprint
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds.
Warm-up: 2 rounds
Run 200mt; 10 Inch worms; 20 Squats; 30 Jumping jacks;10 Superman hold
Skills & Mobility
Wall Ball Clean-Hang Power Clean-Squat Clean
For Time
400 mt Run
30 Box Jumps # 60/50
20 TTB
10 Power Clean # 75% 1RM
20 TTB
30 Box Jumps # 60/50
400 mt Run
