DAY OFF!!!
Se non si è disposti a sacrificare l’usuale, ci si dovrà accontentare dell’ordinario.
DAY OFF!!!
Se non si è disposti a sacrificare l’usuale, ci si dovrà accontentare dell’ordinario.
WARM UP
Complete a 5 minute AMRAP of:
5 Pull Ups
10 Push Ups
15 PVC Shoulder Dislocate
20 Double Unders / 50 Single Unders
25 Butterfly Sit Ups
MOBILITY & SKILLS
Trigger Point Therapy – Pose Running
CONDITIONING
“CFM FIVE FOR THREE”
For Time
50 Thrusters #50
5K Run
50 Burpees
Partition the thrusters, Burpees and Run as needed.
WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 Hollow Body Rock
15 Air Squats
15 Plate GTO
MOBILITY & SKILLS
Shoulder – Ring Dips – Toes to Bar
CONDITIONING
Team Wod For Time&Reps
100 Double Unders – 200 Mix – 300 Single Unders
50 Push Ups
400m Run
50 Pull Ups
1000m Row/800m Run
50 AB Mat-Sit Ups
400m Run
50 Toe To Bar
100 Double Unders – 200 Mix – 300 Single Unders
50 Ring Dips
Time Cap 25′
WARM UP
3 Sets Of:
12 Kb High Swings
10 Jumping Lunges
8 Hand Release Push Ups
30 Double Unsers
MOBILITY & SKILLS
Hips – Burgener Warm up
STRENGHT
Back Squat
Every 3 minutes For 15′
1: 40″ AMRAP #50%BW
2: 40″ AMRAP #60%BW
3: 40″ AMRAP #70%BW
4: 40″ AMRAP #80%BW
5: 40″ AMRAP #90%BW
CONDITIONING
“RANDY”
For Time
75 Power Snatches #35/25
WARM UP
3′ Rope Jump; then 3 Rounds of:
10 Plate Ground to OH
10 Sit Ups
20 Wipers
20mt Bear Crawl
MOBILITY & SKILLS
Quad – Hamstring – Low Back – Deadlift
CONDITIONING
AMRAP 3′
20 Knee to Elbows
20 Push Ups
3′ Rest
AMRAP 3′
20 Deadlift # BW
20 Goblet Squats #20/15
3′ Rest
AMRAP 3′
250mt Row
200mt Run
ACCESSORY WORK
Superset 1:
Strict Pull Ups 3×8-10
Incline Dumbbell Press 3×12-15
Superset 2:
Seated Zottman Dumbbell Curl 3×10-12
BB Skullcrushers 3×10-12
WARM UP
5 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
MOBILITY & SKILLS
Ankle – Knee – Hips – Shoulders – HandStand Push-Ups
CONDITIONING
AMRAP 20 minutes
5 Burpees
10 Handstand Push-Ups
15 Box Jumps Over #60/50
ACCESSORY WORK*
Superset 1:
Wide-grip Weighted Pull Ups 3×12-15**
Dumbbell rear Delt Flyes 3×12-15
Rest 2′
Superset 2:
Reverse Grip Bent Barbell Row 2×12-15**
Seated Dumbbell Side Laterals 2×15-20
Rest 2′
Superset 1:
Close Grip Floor Press 2×12**
Standing Barbell curl 2×15
*only if you have more than 3 month of practice
**rest 30 sec between super set
DAY OFF!!!
“Il migliore riconoscimento per la fatica fatta non è ciò che se ne ricava, ma ciò che si diventa grazie ad essa.”
WARM UP
3′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Row 500m
MOBILITY & SKILLS
Shoulders -Hips – Front Squat – Press (Strict-Push-Jerk)
CONDITIONING
FOR TIME
Buy in 2 miles Run; then:
In 5′ find Your 5 RM of Shoulder to OverHead
Rest 3′; then:
3 Rounds of
1,000 Meter Row
30 Thrusters #50% of 5RM
20 Pull-Ups
Rest 1′ Between Rounds
Cash Out
200 Double Unders
WARM UP
5 minutes Double-Under Practice
3 Warrior Stretch per Leg
15 Broad Jumps
10 Inch Worms
MOBILITY & SKILLS
Clean Warm Up – Bar Muscle Ups
CONDITIONING – BENCHMARK –
OPEN 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (15.24m/2×7.62m)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds
Rx’d
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled I
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled II
Men use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
*.The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 22.5 kg (50 lb.),
15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.)