Intervall Training

M WOD – TUESDAY 06.04.21 – “THE TOUR OF DEATH”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“SPEED ENDURANCE“

3 Rounds for Time
400 mt run at fast pace, Half Tme; First 30 sec air squats
400 mt run at fast pace, Half Tme; First 30 sec air squats
400 mt run at fast pace, Half Tme; First 30 sec air squats
Rest 3 min b/t sets
Score is total time (including rest) it takes to complete all three rounds.

M WOD – SATURDAY 20.02.21 – “THE MAGNIFICENT 8”

WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

CONDITIONING
“THE MAGNIFICENT 8“

Each interval for time:
Run 4x800m
*Rest 3 minutes
between efforts

Substitute movement
■ 4X1K row
■ 4X1.4 mi assault bike
■ 4X800 m ski erg

MG WOD – TUESDAY 29.12.20 – “SHAKE”

MOBILITY & WARM UP

12 Minutes For Quality

5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms

SKILLS & SPECIFIC WARM UP

15′ to practice handastand -handstand push up

CONDITIONING

“SHAKE”

AMRAP 5min x 4

400m run Then max unbroken Handstand Hold when you stop the set is over and rest the ryemaining time. If You don’t Have HS Hold Scale facing the wall

G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

M WOD – MONDAY 30.11.20 – “Rock N Roll Train”

SKILLS & SPECIFIC WARM UP

Running Warm up

CONDITIONING

“Rock N Roll Train“

Run “Aerobic Capacity”
10x (100m at fastest pace, 300m at easy pace) w/ no rest b/t reps or sets

M WOD – MONDAY 09.11.20 – “SHUT UP!”

SKILLS & SPECIFIC WARM UP

Running Warm up

CONDITIONING

“SHUT UP!”
3 Rounds for Time
400 mt run at fast pace, 60sec recovery Walk on place
400 mt run at fast pace, 60sec recovery Walk on Place
400mt run at fast pace, 60sec recovery Walk on place
Rest 3 min b/t sets
Score is total time (including rest) it takes to complete all three rounds.

#IORESTOACASA WOD – TUESDAY – “BIT MORE” 14.04.20

12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
The Burgener Warm Up

CONDITIONING

“BIT MORE”

EMOM 30’*- 30″on/30″ Off x 6 Rounds

Chair Handstand Push Ups
Diamond Push ups
Double Unders
Sit Ups
Burpees

*Change exercise every minute. Record every 30″ on. You must try to keep the same number of reps per workstation for 6 rounds. Score is Total Reps.

#IORESTOACASA WOD – MONDAY 30.03.20 – “TABATA STEADY STATE”

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

“TABATA STEADY STATE”

With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold

MOBILITY

1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side

M WOD – TUESDAY 07.11.19 – ROAD TO “LA BATTAGLIA DI MENTANA” – “TOSH SCHEME”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

MOBILITY & SKILLS
10′ Practice Ski Erg – Row

CONDITIONING

“Tosh Scheme”

2 Round For Time
250 meter Row
Rest 1/1
500 meter Row
Rest 1/1
700 meter Row

W WOD – THURSDAY 10.10.19 – “DEAD MAN SQUAT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy

Take 5 minute to find 1 set of 10 reps of Back Squat

Rest 3 minutes Then:

CONDITIONING

“DEAD MAN SQUAT”

50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of

Back Squat #61/38