DAY OFF!!! – SUNDAY 22.01.23 – QUOTES OF THE WEEK
DAY OFF!!!
Mantieni sempre la tua mente aperta al cambiamento. Accoglilo con favore. Sollecitalo. È solo considerando e riconsiderando le tue opinioni che puoi progredire.
“Dale Carnegie“

DAY OFF!!!
Mantieni sempre la tua mente aperta al cambiamento. Accoglilo con favore. Sollecitalo. È solo considerando e riconsiderando le tue opinioni che puoi progredire.
“Dale Carnegie“
MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.
CONDITIONING
“Li Zuffiatelli”*
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.
*compare to 05.01.22
MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
“MAD MAX”
For Time in 51 minutes Time cap (WITH PARTNER)
51 Deadlifts #52/35
51 Double Unders
51 Pull Ups
51 Kettlebell Swings #24/16
51 Cal Row
51 Toes To Bar
51 Thrusters #43/30
51 Hand stand Push Up
51 Burpees Box Jump Over
51 Wall Balls #9/6
MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row
CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 03.08.22
MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders
MOBILITY & SKILLS
Wall Ball Clean – Snatch
EMOM 10
2 Hang Power Snatch
CONDITIONING
“FULL SEND”
3 Rounds For Time In a 15 Minutes Cap
21 Cal Assault Bike/Ski Erg
15 Wall Ball #9/6
12 Kb Snatch #24/16
9 Wall Walk
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Front Squat
EMOM 7:
1 POWER CLEAN #build heaviest of the day
Set 1:
10 Front Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Front Squats #30/20
100m Jog
Set 3:
6 Front Squats #35/25
100m Run
Set 4:
4 Front Squats #Workout weight
200m Run
CONDITIONING
“LAVA”
FOR TIME
20 Front Squats
200m Run
15 Front Squats
400m Run
10 Front Squats
800m Run
RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.
WARM UP
Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)
Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW
Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW
Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW
Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW
SKILLS & SPECIFIC WARM UP
Double Unders
EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice
CONDITIONING
“OH MY DARLING CLEMENTINE”*
75-60-45-30-15
Double Under
35-28-21-14-7
Deadlift #BW
Every Round 200 mt Run
Scaled
“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Single Under
35-28-21-14-7
Deadlift #0.7 BW
Every Round 200 mt Run
*compare to 21.06.22
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 – Toes to Bar – Snatch
EMOM 10′
2 Strict or Strict Weighted Pull-ups
Set:
7 Alternate Kb Snatch #24/16
7 Toes to Bar
CONDITIONING
“PINEAPPLE”
5 ROUNDS FOR TIME
25 Alternate Kb Snatch #24/16
25 Toes to Bar
Scaled
5 ROUNDS FOR TIME
15 Alternate BD Gound To Overhead #15/10
15 Toes to Bar
WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges
SKILLS & SPECIFIC WARM UP
Pull Ups
CONDITIONING
“MAXTON“*
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees
Alternate work and rest with a partner.
*compare to 11.06.22
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
MEMORIAL DAY:” LA BATTAGLIA DI MENTANA”
For Time “Menotti”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:
11 Power Cleans #60/40
18 Chest to Bar Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:
18 Box Get Over #120/100
67 Wall Ball Shots #9/6
Then 1867 mt Run with Body Armour.
Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts