#IORESTOACASA WOD – THURSDAY – “REST DAY” 14.05.20
REST DAY!
- OR 20-30 MINUTE SELF CARE
- Stretching
- Pilates
- Yoga
- Trigger Point
REST DAY!
MOBILITY & WARM UP
8 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Double Under for 10′ practice
CONDITIONING
“90 SHINY”
21-15-9:
Odd Object Power Cleans #40%BW
50 Double Unders After Each Round
Directly Into…
21-15-9:
Odd Object Front Squats #40%BW
50 Double Unders After Each Round
MOBILITY & WARM UP
8 Rounds
20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers
8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats
SKILLS & SPECIFIC WARM UP
Handstand Push Up for 10′ practice
CONDITIONING
“SCINDY”
AMRAP 20
5 Strict Pull Ups / Pillow Case Body Row
10 Hand Release Push Ups
15 Air Squats
BODY ARMOR
AMRAP 6:
Max Strict Handstand Push Ups / Max Feet Elevated Pike Push Ups
Every Stop: 15 Sit-Ups
Read MoreMOBILITY & WARM UP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats
Odd Object Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
SKILLS & MOBILITY
Double Under for 10′ practice
CONDITIONING
"BROAD SHOULDERS"
AMRAP 15:
20 Backpack Hang to Overhead (Odd Object Hang Snatch)
40 Double Unders
20 Odd Object One Arm Overhead Lunges (10+10)
40 Double Unders
Odd Object #30% BW
Read MoreDAY OFF!!!
Ci sono persone così. Persone capaci di ricominciare infinite volte senza paura di sbagliare.
“Banana Yoshimoto”
MOBILITY & WARM UP
8 Minute Running Clock
5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
50 Dot Hops
SKILLS & MOBILITY
CONDITIONING
“DEN”
10-9-8-7-6-5-4-3-2-1:
Odd Object Ground To Overhead
200 Meter Run
MODIFICATIONS
RUN
MOBILITY & WARM UP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats
Odd Object Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
SKILLS & MOBILITY
Double Under for 10′ practice
CONDITIONING
3 Rounds x AMRAP 4:
60 Double Unders
20 Jumping Lunges
Max Rounds of Odd Object “Macho Man” #20/30% BW
Rest 1 Minute Between Rounds
Macho Man: 3 Power CLean+3 Front Squat+3 Jerk
SCORE IS MAX ROUNDS + REPS OF MACHO MAN
Read MoreMOBILITY & WARM UP
8 Minute Running Clock
5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
50 Dot Hops
SKILLS & MOBILITY
EMOM 10 Minutes
Max Strict Handstand Push Ups / Max Feet Elevated Pike Push Ups
CONDITIONING
“SCARY BAG”
33-27-21-15-9:
Odd Object Thrusters #30% BW
Facing Burpees Over The Object
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
Pose Running for 10′ practice
CONDITIONING
“SPEED UP”*
Run :20 @highest sustained output rest 2:30 – 3:40, rest until recovered. 4-7 sets, stopping when pace drop off or it takes you longer to get up to speed.
Body Armor ( Optional )
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
Read MoreWARM UP:
5-4-3-2-1:
Inchworm to Push-ups
After Each Set:
30 Second Hollow Hold
30 Seconds Over and Back Odd Object Hops
30 Seconds Odd Object Goblet Squats (Light Weight)
CONDITIONING
“SMURPH”
For Time
100 Over and Back Odd Object Hops
50 Hand Release Push-ups
100 Pillow Case Body Row/Pull Ups
150 Air Squat
100 Over and Back Odd Object Hops