DAY OFF!!! 190217
DAY OFF!!!
“L’unico trattamento di bellezza che può durare per tutta la vita consiste in attività fisica e buona salute.”
DAY OFF!!!
“L’unico trattamento di bellezza che può durare per tutta la vita consiste in attività fisica e buona salute.”
KATE HUDSON
WARM UP
3 Rounds Of:
250 mt Row
4 Clean High Pull + Power Clean + Clusters
6 Good Mornings
8 Knees to Elbows
10 Jumping Squats
12 V-Ups
MOBILITY & SKILLS
Shoulders – Med Ball Clean – Clean Warm Up
CONDITIONING: -BEAT THE COACH 2 –
Qualifiers:
“ROMA THROWDOWN WOD 2″
For time (CAP 14′)
14 Power Clean #50/35kg
42 Wall Balls #9/6kg
12 Power Clean
36 Wall Balls
10 Power Clean
30 Wall Balls
8 Power Clean
24 Wall Balls
6 Power Clean
18 Wall Balls
4 Power Clean
12 Wall Balls
2 Power Clean
6 Wall Balls
WARM UP
2 Rounds of:
30 DU/ 50 Mix/ 60 SU
5x/Leg Box step-ups #50/40
10 Wall Ball #9/6
10 Hand Release Push Ups
10 V-Ups
MOBILITY & SKILLS
Trigger Point Therapy – Pose Running
CONDITIONING
4 Rounds For Time:
400 mt Run
20 Toes to Bars
10 Burpees Over the Row
WARM UP
4 Rounds Not for Time
250 mt Row
5 Push Ups
10 Tuck Crunch
20 Walking Lunges
10 Inch Worms
MOBILITY & SKILLS
Shoulders – 10 Minutes Squat Test
CONDITIONING
Qualifiers: “ROMA THROWDOWN WOD1”
For Time
500 mt Row
40 Back Squat #45/32.5
30 Sit Ups
20 Hand Release Push Ups
10 Pull Ups
-BEAT THE COACH-
Firebreather 04:00 – 06:00
Good 06:01 – 09:00
Ok 09:01 – 12:00
Bad 12:01 – 15:00
WARM UP
25x each with a PVC/Broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Clean Warm Up – Deadlift
CONDITIONING
A) DeadLift
5 – 5 – 5 – 5 #1.2BW
Start set every 2′
Rest 5′
B) 3 Rounds For Time
5 Power Clean to Overhead #60/40
50 Double Unders
DAY OFF!!!
“Lo sport non fa vivere più a lungo, ma fa vivere più giovani.”
Anonimo
WARM UP
3′ Rope Jump
50 Air Squats
50 Sit Ups
50mts Bear Crawl
50 Jumping Jacks
MOBILITY & SKILLS
Ankle – Knee – Squat Therapy
“BULL”
2 Rounds For Time
200 Double-Unders
50 Overhead Squats #60/40
50 Pull-Ups
1600 mt Run
WARM UP
3 Rounds Of:
10 Hollow Rocks
10 Back Extensions
10 Wipers
6 Jumping Lunges
6 Snatch High Pull + Power Snatch
6 SDHP
MOBILITY & SKILLS
Hips – Low Back – Shoulders
OLYs
Every minute For 8′
Clean High Pull + Power Clean + Deep Power Clean
CONDITIONING
AMRAP 7 minutes
8 Clean-and-jerk #50/35
10 One-Legged Squats (alternating) 2 DB #15/10
12 Ring Dips
3′ Rest
TABATA
Weighted Plank
WARM UP
2 Rounds of:
20 DUs/ 50 SUs
20 Plate Row
20 Plate Ground to OH
20 Sit Ups
MOBILITY & SKILLS
Squat Therapy – Shoulders – Clean Warm Up
CONDITIONING
For Time & Reps
20 DB Squat Clean #20/15
400m Run
20 KB Swings #24/16
400m Run
20 Wall Ball #9/6
400m Run
20 Burpees Box Jump #60/50
400m Run
20 Ring Pull-Ups
400m Run
20 GHD Sit Ups
400m Run
20 Alternating DB Snatch #20/15kg
400m Run
Time Cap 25′
WARM UP
3′ Practice Double Unders; Then 2 rounds of:
Run 200m or Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
40 sec Hollow Body Rock
MOBILITY & SKILLS
Ankle – Knee – Hips – HSPU – Row
CONDITIONING
For Time
27 – 21 – 15 – 9
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Cash Out
800m Run