WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups
MOBILITY & SKILLS
Hips – Push Press – Wall Ball Clean
CONDITIONING
“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
ACCESSORY WORK
DB Shoulder Press 3×10-12
Single Arm DB Lateral Raise 2×12-15/arm
DB Rear Delt Flyes 2×15-20
DB Shrugs 3×12-15
DAY OFF!!!
La regola del cielo è la perfezione. La regola dell’uomo è la ricerca della perfezione.
“Johann Wolfgang Goethe”
WARM UP
3′ Jump Rope; then 3 rounds of:
20 Shoulders dislocate ( PVC )
20 Squats
20 Push Press ( PVC )
20m Duck Walk
MOBILITY & SKILLS
Wall Ball Clean – Kipping – Double Unders
CONDITIONING
50-40-30-20-10x reps
Pull Ups
Wall ball shots #9/6
Double Unders
ACCESSORY WORK
Barbell curl 2×15 #20/15
Alternating Dumbbell Curl 2×10
Close Grip Floor Press 2×12
Pull Up Band Pushdown 2×15
Bar Dips 2×15
WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Jog 400m
MOBILITY & SKILLS
Burgener Warm Up – Over-Head Squat
STRENGHT
1) In 10 minutes find 3 RM of Back Squat
2) Every 90 seconds Perform 5-5-5-5-5 of Shoulder Press
Rest 5′
CONDITIONING
3 rounds
21 Overhead Squats #43/29
Run 400m
DAY OFF!!!
“Lo sport contiene in sé una forte valenza educativa, per la crescita della persona: crescita personale, nell’armonia di corpo e di spirito, e crescita sociale, nella solidarietà, nella lealtà, nel rispetto.”
