DAY OFF!!! 070517
DAY OFF!!!
Corri quando puoi, cammina quando devi, striscia se serve; ma non mollare mai.
“Dean Karnazes”
Tag: nutrition
MG WOD 091216
Warm-up
5 minutes of Single or Double Unders
Then, 2 rounds of
20m Walking lunge
10 Knees to Elbows
30 Mountain Climbers
Mobility & Skills
Pose Running
6 Rounds For Time
Run 400mt
3 Rounds of (5 Push-ups + 10 Ab-Mat Sit-Ups + 15 Squats)
DAY OFF!!! 041216
DAY OFF!!!
La maggior parte delle persone corrono una gara per vedere chi è il più veloce. Io corro una gara per vedere chi ha più coraggio.
“Steve Prefontaine”
DAY OFF 280816
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!!! 200816
Il giorno dopo in sala mensa entrò un plotone di supermutilati di tutte le guerre! Erano i tragici partecipanti all’allenamento della sera prima!
(Dal film Fantozzi contro tutti)
WMG
WARM UP
5′ Practice Double Unders, then 2 Rounds of:
10 Walking Lunges
10 Wall Balls
10 Butterfly Sit Ups
10″ Plank Each (Front-L Side-Front-R Side)
10 Bar Shoulder Presses
SKILLS
Thruster
FOR TIME
400 mt Run
21 Thrusters behind the neck #40/25
21 Burpees Over The Bar
400 mt Run
15 Thrusters behind the neck
15 Burpees Over The Bar
400 mt Run
9 Thrusters behind the neck
9 Burpees Over The Bar
Time Cap 20′
WORKOUT OF THE WEEK
Warm-up: 3′ Jump Rope
25x each with a PVC/broomstick:
Shoulder dislocates; Shoulder press; Overhead squat; Romanian deadlift; Bent row; Good mornings
“Tabata Fight Gone Bad”
Wall Ball Shots #9/6
SDHP #35/25
Box Jumps #60/50
Push Presses #35/25
10 mt shuttle sprint
GWM
WARM UP
3′ Rope Jumps
3 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpees
Skills & Mobility
Burgener Warm Up – Wall Ball
For Max Rounds & Reps
AMRAP 5′ of:
10 Burpees
5 Power Snatch #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5′ of
20 Pull Ups
10 Hang Squat Clean #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5 minutes of
15 Box jump-overs #60/50
30 Wall ball #9/6
100 mt Shuttle Sprint
IT’S TO EXAM TIME!!! THE CHALLENGE OF THE MONTH!
A) “LIFT UP LUKE”
AMRAP 5 minutes
4 Power Cleans #70/50 kg
24 Double Unders
10 Pull-Ups
rest 3′
B) “DG”
AMRAP 10 minutes
8 Toes-to-Bar
8 Dumbbell Thrusters #15/10
12 Dumbbell Walking Lunges #15/10
rest 3′
C) “OPEN 11.2”
AMRAP 15 minutes
9 Deadlifts #70/50 kg
12 Push-Ups
15 Box Jumps #60/50 cm
Score is partial and total reps
W
Warm-up:
3′ Jump Rope SU/DU
25x each with a PVC:
Shoulder dislocates; Shoulder press; Overhead squat; Romanian deadlift; BentRow; Goodmornings
Mobility & Skills
BURGENER WARM UP PVC/Barbell
” Incredible Hulk”
AMRAP 20 minutes
5 Deadlifts #50/30
5 Hang Power Cleans #50/30
5 Front Squats #50/30
5 Push Press #50/30
5 Back Squat #50/30
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