DAY OFF!!! 060817
DAY OFF!!!
La vita, comincia alla fine della zona di comfort!
“Walsh N. D.”
Read MoreDAY OFF!!!
La vita, comincia alla fine della zona di comfort!
“Walsh N. D.”
Read MoreWARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Halo
10 Boot strappers
10 Armbars, 5 per side
4 Windmill, 2 per side
MOBILITY & SKILLS
Ankle – Hips – Shoulders – Clean Warm Up
CONDITIONING
Three AMRAPs in 24 minutes
AMRAP 6:00
21 Power Cleans #45/30
21 Calorie Row
21 Box Jump #60/50
Rest 3:00
AMRAP 6:00
15 Power Cleans #52/40
15 Calorie Row
15 Box Jump #60/50
Rest 3:00
AMRAP 6:00
9 Power Cleans #60/50
9 Calorie Row
9 Box Jump #60/50
ACCESSORY WORK
1) 9 Rounds:
1:40 on, :20 off
Rest 2:00 after Round 5
Record meters for each round.
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
2)Choose one of the following:
A. 3×10 unbroken weighted Pull Ups
B. 4×8 unbroken weighted Pull Ups
C. 5×6 unbroken weighted Pull Ups
D. 6×5 unbroken weighted Pull Ups
Rest as needed between sets
WARM UP
2 rounds
Run 200m or Row 250m
10 Bear Crawl
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman
MOBILITY & SKILLS
Shoulders – Squat Therapy – HS WALK
STRENGHT
A) Front Squat
5 – 5 – 5 – 5 – 5 #60% (Ladder)
CONDITIONING
3 RFT:
800m Run
25 C2B Pull-ups
15m HS Walk
ACCESSORY WORK
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* #60%
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.
WARM UP
Complete a 6 minute AMRAP of:
15 Butterfly Sit Ups
10 Walking Lunges
20 PVC Pass Throughs
4 Inch Worms
MOBILITY & SKILLS
Burgener Warm Up
CODITIONING
“HAPPY BIRTHDAY FLAVIA”
3 Rounds For Time
20 Dumbell Snatch Alternate Arms# # 25/15
17 Deadlift # BW
8 Bench Press # 3/4 BW
ACCESSORY WORK
EMOM 20:
Odd: 15 Calorie Row
Even: 6 Kipping Deficit HSPU
WARM UP – MOBILITY
20′ POWER YOGA FOR CROSSFIT
SKILLS
Press ( Strict-Push-Jerk ) – Sumo Deadlift High Pull
CONDITIONING
“TABATA FIGHT GONE BAD”*
With a Running Clock in 20 minutes
Tabata Wall Ball #9/6
Tabata Sumo Deadlift High-Pull #35/25
Tabata Box Jump #50/40
Tabata Push-Press #35/25
Tabata Row (for calories)
Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 40 intervals.
Each movement is scored by the lowest number of reps (or calories on the rower) in each of the 8 intervals. Final score is the total of the scores for each of the 5 movements.
* Compare to 06 August 2016
ACCESSORY WORK
Dumbbell Bench Press 3×12, 3×6-8
Standing Arnold Press 3×10-12
Dumbbell Jump lunges 3×10
Renegade Rows 3×10-12/arm
Dumbbell Romanian deadlift 3×12-15
WARM UP
AMRAP 8′
33 Double Unders/49 Single Unders
8 Hanging Leg Raises
8 Pull Ups/Ring Row
8 GHD Reverse Hyper
33 PVC Pass Through
MOBILITY & SKILLS
Hips – Shoulders – KB Swing – Turkish Get Up
CONDITIONING
“HAPPY BIRTHDAY ARMANDO”
AMRAP 33′
For Time
68 Double Unders
1 Turkish Get-Ups, Right Arm
8 Overhead Squats, Left Arm
49 Kettlebell Swings
68 Cal Row
1 Turkish Get-Ups, Left Arm
8 Overhead Squats, Right Arm
49 Kettlebell Swings
With a single Kettlebell #24/16
WARM UP
20m Bear Crawl
20m Crab Walk
20 Jump Squats
15 Hand Release Push Ups
15m Burpee broad jumps
30 Mountain Climbers
500m Row
MOBILITY & SKILLS
Clean Warm Up – 15′ Practice HSPU-RING DIPS-C2B-MU ( You Choose )
STRENGHT
A) Clean & Jerk
3+1 #60%
3+1 #65%
3X3+1 #70%
B) Clean Pulls
3X3 #85%/3
CONDITIONING
“BLACKJACK”
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.
DAY OFF!!!
Corri quando puoi, cammina se devi, striscia se è necessario, ma non mollare mai.
“ibidem”
WARM UP
2 Rounds Not For Time
Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Muscle Ups
GYMNASTIC SKILLS & CONDITIONING
A) 3 sets of max unbroken Kipping HSPU
B) 3 sets of max unbroken Toes to Bar/Knee To Elbows
C) 3 sets of max unbroken Bar Muscle Ups/Chest To Bar
Rest as needed between sets and exercises
CONDITIONING
“THE END”
3 Rounds For Time
1,000m Row
directly into:
3 Rounds of Cindy*
directly into:
1 Rounds of DT**
Cash Out
200 Double Unders
*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ #60/40
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls Clean
4 Inch Worms
MOBILITY & SKILLS
Burgener Warm Up – Front Squat – Kipping
STRENGHT
Front Squats
3x#60%; 3x#70%; 3x#75%; 3×80%; 3×3#90%
CONDITIONING
A) For time:
50 C2B Pull-Ups
Rest 5′ then
B) 5RFT:
9 Power Snatch #45/30
15 Wallballs #9/6
21 AB-Mat Sit Ups