Tag: Obstacle Race

DAY OFF!!! – SUNDAY 08.07.18

DAY OFF!!!

“Se vuoi raggiungere il tuo obiettivo devi vedere la meta nella mente prima di poter davvero conseguire l’obiettivo.”
ZIG ZIGLAR

 

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M WOD – MONDAY 23.04.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle-Knee-Hips-POSE RUNNING

CONDITIONING
CHOOSE ONE:
A) Intervals
Rest 45 seconds between intervals
Row 8x250mt

B) Intervals
Rest 45 seconds between intervals
Run 8x200mt

C) You can Choose also, only at 18:00:
max km in50 minutes minutes of:
Trail Running

SPECIFIC TRAIN FOR SPARTAN RACE COMPETITORS

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MGW WOW – SATURDAY 26.11.17 – Road To the Spartan Race – “The Three Graces”

WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups

MOBILITY & SKILLS
Power Yoga For CrossFit

CONDITIONING
“The Three Graces”
On a Running Clock
3 Rounds Of
400 meter Run
20 Box Jumps #60/50
20 Wall Ball Shots #9/6
2 Rounds Of
800 meter Run
20 Chest to Bar
20 Bench Press #3/4 BW
1 Round Of
1200 meter Run
40 Pull-Ups
40 Thrusters #20/15

 

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