DAY OFF!!! – SUNDAY 26.06.22 – QUOTES OF THE WEEK
DAY OFF!!!
Lo sport piace perché lusinga l’avidità, vale a dire, la speranza di avere di più.
“Montesquieu”
DAY OFF!!!
Lo sport piace perché lusinga l’avidità, vale a dire, la speranza di avere di più.
“Montesquieu”
MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run
MOBILITY & SKILLS
Double Under
CONDITIONING
“MULTIPLE SPLIT”
Every 10 minutes for 40 minutes
1000m Row (split every 250m)
50 Double Unders (split every 25)
25 Burpees Over The Row (spit every 5)
If that’s too much work for you to get done in 9 minutes, stop at that mark and get a minute rest before going again
WARM UP
3 Sets:
:20 Alternating Spiderman Stretch
Rest :10
:20 Leg Swing (Across body)
Rest :10
:20 Walking Lunges
Rest :10
:20 Leg Swing (Front to Back)
Rest :10
SKILLS & SPECIFIC WARM UP
Squat Clean
SQUAT THERAPY
EMOM 7:
7 Wall Squat
CONDITIONING
“GIAVA”
FOR TIME
20 Squats Clean #75%BW
200m Run
15 Squats Clean
400m Run
10 Squats Clean
800m Run
WARM UP
Set 1 x2
10 Alternating Spiderman Stretch
10 V-ups
10 Double Knee Tucks in Plank
Set 2: x2
10 KB Deadlift (Lighter than workout weight)
10 Up-Downs
:20 Hollow Hold
Set 3: x2
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Set 4: TABATA
8 Rounds:
:20 Hollow Rock
:10 Rest
SKILLS & SPECIFIC WARM UP
KB Swing – Kipping – Toes To Bar
2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20Toes To Bar
CONDITIONING
“CRANBERRY”
FOR TIME
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Toes To Bar
MOBILITY & WARM UP
On a 8:00 Clock
100m Jog
8 Box Step-ups
:20 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk
Build in 7 min first attempt of Press
CONDITIONING
“ALL PRESS”
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Press
From 9:00-18:00:
EMOM 9:
1 Push Press #+20% of Press
From 18:00-27:00:
EMOM 9:
1 Push Jerk #+20% of Push Press
WARM UP
Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press
.SKILLS & SPECIFIC WARM UP
Kipping – Pull Up – Thrusters
EMOM 10′
2 Strict or Strict Weighted Pull-ups
Set:
7 Thrusters #20/15
7 Pull-ups or Pull-up Modifications
CONDITIONING
“PINEAPPLE”
5 ROUNDS FOR TIME
25 Thrusters #20/15
25 Burpees Pull Ups
Scaled
5 ROUNDS FOR TIME
15 Thrusters #20/15
15 Burpees Pull-ups
DAY OFF!!!
Per conoscere gli altri è l’intelligenza, conoscere se stessi è vera saggezza. Controllare gli altri è forza; controllarti è il vero potere.
” Lao Tzu “
Read MoreMOBILITY & WARM UP
3 Rounds
200 mt Jog
25 Single Under
10 Alt. Leg V-Up
10 Kip to Swing
10 Single Arm Dumbbell High Pull (each arm)
10 Single Arm Dumbbell Press (each arm)
SKILLS & SPECIFIC WARM UP
Build to Clean and Jerk weight.
CONDITIONING
“EVA STRONG”
Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks #70/52 (split)
400m Run (each, at the same time)
Time Cap 25 min
Read MoreMOBILITY & WARM UP
Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups
Set 2:
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks
Set 3:
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down
Set 4:
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots
CONDITIONING
“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 20.07.20
MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
5 minutes for first Attemp:
Snatch
CONDITIONING
“HEAVY DAY SQUAT SNATCH”*
12 Rounds for Load
1 Squat Snatch
rest 90 sec
BEGINNER
2 Power snatches + 2 Overhead Squats
rest 90 sec
*Compare to 20.01.22
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