DAY OFF!!! 150117
DAY OFF!!!
Sii la versione originale di te stesso, non la brutta copia di qualcun altro.
“Judy Garland”
DAY OFF!!!
Sii la versione originale di te stesso, non la brutta copia di qualcun altro.
“Judy Garland”
“IT’S TIME TO BE HERO”
WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY& SKILLS
Clean Warm Up
“HIDALGO”
For Time
3.2 km Run (2 Mile Run)
2 Minutes Rest
20 Squat Cleans #60/40
20 Box Jumps #60/50
20 Overhead Walking Lunges #20/10
20 Squat Cleans #60/40
2 Minutes Rest
3.2 km Run (2 Mile Run)
If you’ve got a 20 pound vest or body armor, wear it.
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Front Squat – Push Press – Wall Ball Clean
“ANNIE, ARE YOU CRAZY?”
For Time
Buy In 50 Double Unders; Then:
21-15-9 Reps
Row (for Calories)
Thrusters #30/20
Medicine Ball Cleans #9/6
Sumo Deadlift High-Pulls #30/20
Wall Balls 9/6
Double Unders
WARM UP
100 Jump rope singles
100 Jumping jacks
50 Squats
30 Push-ups
15 Vertical jumps
100 Jump rope singles
MOBILITY & SKILLS
Ankle – Hips – Low Back
MIDLINE STABILITY & CORE
2 Rounds Not For Time
10 Standing halo (using a weight plate) Change direction every 5
20 Barbell rollout
30Barbell Russian twist
40Barbell good mornings
A) BENCHMARK WOD
OPEN 12.1
Complete as Many Reps as Possible in 7 minutes
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.
Rest 3′
B) BRING SALLY UP – PUSH UPS TEST –
WARM UP
3 Rounds Of:
250 m Row
10 Plate Ground to OH
10 OH Plate Lunges
20 Sit Ups
20 Floor Wipers
MOBILITY & SKILLS
Shoulders – Clean Warm Up
STRENGTH
Push Press + Push Jerk + Split Jerk
Daily max
METCON
4′ AMRAP x 4
12 Double Unders
12 Pull Ups
6 Squat Clean #55/29
Rest 1′
Warm-up:
5 minutes double-under practice, Then
3 Rounds of:
20 m Bear Crawl
20 Jumping Jacks
10 Back Extensions
10 Air Squats
10 DB/Bar Shoulder Presses
Mobility & Skills
Squat Therapy – Sumo Deadlift High Pull
7 rounds
21-18-15-12-9-6-3
Box jumps #60/40
3-6-9-12-15-18-21
Sumo Deadlift High Pull #40/29
Time Cap 20′
Warm-up:
5 minutes Practice Double Unders
50 Hand-to-Hand KB swings
40 Alternating Kb Renegade Row
30 Hollow Rock
20 Halo
10 Boot-Strappers
Mobility & Skills
Trigger Point Therapy – Row
Time Trial
Row 2000m
Accessory Work
30 Strict TTB
30 GHDSU
30 Ab-Mat Sit ups
DAY OFF!
La mia longevità sportiva è un punto d’orgoglio perché è figlia di sacrifici, fatica, allenamenti massacranti.
” Pietro Mennea ”
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ACTIVE RECOVERY
10 Km Trail Running!
Lottare e soffrire: questa è l’essenza di una vita degna di essere vissuta. Se non stai spingendo al di là della tua “zona di comfort”, se non stai chiedendo di più a te stesso – crescendo e imparando nel cammino – stai scegliendo un’esistenza vuota. Ti stai negando un viaggio straordinario.
“Dean Karnazes”
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