DAY OFF!!! 170417
DAY OFF!!!
I tuoi unici limiti sono quelli che crei nella mente o che ti lasci imporre dagli altri!
DAY OFF!!!
I tuoi unici limiti sono quelli che crei nella mente o che ti lasci imporre dagli altri!
“OG MANDINO”
WARM UP
2 rounds
Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hips – Low Back – Shoulders
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #20/12.5 kg
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
WARM UP
10x10m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Wall Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
Complete all three parts of the workout. Rest 3 Minutes between each part. Score is the total number of reps completed for all three parts.
WARM UP
3 Rounds Of:
15 Air Squats
5 Walkout + 5 Push Ups
15 Sit Ups
5 Alternate DB Snatches x arm
15 Toe Touch
MOBILITY & SKILLS
20 minutes Practice Muscle Ups/Chest To Bar
CONDITIONING
A) EMOM 8′
Odd- 8-10 Weighted Pull Ups
Even- 8-10 Strict Toes to Bar
Rest 2′
B) For Time
21-18-15-12-9
Ring Push Ups/Deficit Push Ups ( Plate )
*50 Double Unders before each set.
DAY OFF!!!
Allenarmi un’ora al giorno, è garantirmi così un intervallo di silenzio tutto mio, è indispensabile alla mia salute mentale.
(Haruki Murakami)
WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Low Back – Shoulders
CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Burpees
Tabata Box Jumps #60/50
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders
Eight Rounds of:
20 seconds of ‘all-out’ work followed by 10 seconds of rest
Total 4 minutes = 1 Rounds
Complete 1 Rounds, Rest 1′ and Repeat for 8 Time
WARM UP
3 Rounds of:
20 DUs/ 50 SUs
20 Plate/DB Row
20 Plate Ground to OH
20 Sit Ups
MOBILITY & SKILLS
Squat Therapy – Low Back – Deadlift
CONDITIONING
5 Rounds For Time
5 Deadlift #1.5 BW
400mt Run
ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Bar for each movement
Adjust weights accordingly for each, set up more than one bar if available
12 Close-Grip Bench Press
15 Bicep Curl
12 Standing Overhead Tricep Extension
15 Reverse curl
WARM UP
4 Rounds Not For Time
20 Double Unders
20m Bear Crawl
20 Jumping Jacks
20 Walking Lunges
20 Sit Ups
MOBILITY & SKILLS
Shoulders – Handstand – Ring Dips
CONDITIONING
A) EMOM 10′
ODD – 20/30 sec L-Sit Hold on Bar
EVEN-60 Sec Plank
Rest 3′
B) “JT”
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
WARM UP
4 Rounds Not For Time
10 Push Ups
15 Air Squats
10 Tuck Crunch
10 Walking Lunges PVC Pass Throughs
MOBILITY & SKILLS
Low Back – Shoulders – Clean Warm Up
CONDITIONING
A) Find in 10 Minutes 1 Rep Max of
Shoulder Press
Rest 3′
B) EMOM 20 Minutes
Even minute – 4 Hang Power Clean + 2 Jerk #90% of 1RM SP
Odd minute – 10 Toes to bar