REST DAY! 230917
REST DAY!!!
“Lascio agli altri la convinzione di essere i migliori, per me tengo la certezza che nella vita si può sempre migliorare.”
REST DAY!!!
“Lascio agli altri la convinzione di essere i migliori, per me tengo la certezza che nella vita si può sempre migliorare.”
MARILYN MONROE
WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking lunges
Jump rope 2 minutes
MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up
CONDITIONING
For Time & Reps in 20′ Time Cap
100-80-60-40-20 Double-unders
50-40-30-20-10 AB-Mat Sit Ups
25-20-15-10-5 Hang Power Snatches #35/25
ACCESSORY WORK*
A) Row
9x 1:40 on, :20 off
Rest 2:00 after round 5
B) EMOMx6
8 DB Thrusters #20/15
*Do it only if you trained in August!
WARM UP
AMRAP 10′
250 mt Row/200 Run
10 PVC Shoulder Dislocate
10 Wipers
10 Sit Ups
10 Down Ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
BENCHMARK WOD
“KELLY”
5 Rounds For Time
400 meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
Compare to 15/03/17
ACCESSORY WORK
A) Row
4×60 Calories
rest 2 minutes between sets
B) EMOM 8 minutes
Odd: 6 Strict Pull-Ups
Even: 9 Front Squats 60/40
TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
3 Rounds Not For Time
5 Burpees
20 PVC Pass Throughs
10 Wall Balls
4 Inch Worms
250m Row
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
STRENGHT
Find in 10′ 1RM Back Squat
GYMNASTIC
15′ work on Muscle Ups Skills
CONDITIONING
AMRAP 4:00:
15 Chest to Bar
15 Burpees Over Bar
Max Power Cleans #61/43
Rest 4:00
AMRAP 4:00:
12 Chest to Bar
12 Burpees Over Bar
Max Power Cleans #61/43*
Rest 4:00
AMRAP 4:00:
9 Chest to Bar
9 Burpees Over Bar
Max Power Cleans #61/43*
*If you can add +5k every AMRAP
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
20 Lateral squat ( landing left)
30″ standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
20 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
POSE – Toes To Bar – Rope Climb
RUN CONDITIONING
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m (jog, run, jog)
Workout Rest:
15sec rest after each jog interval &
60sec rest after each run interval”
CONDITIONING
21-15-9:
Pull Ups
GHDSU
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Air Squats
Toes To Bar
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Push Ups
Box Jumps Over
Directly into:
3 Rope Climbs
“THIS WEEK, WORKOUT START AT 7:00 PM”
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up ( PVC – Empty Bar )
STRENGHT
A) Power Clean
2×3 #65%
B)Clean Pull
3×3 #75%
CONDITIONING
Directly from the games
“FIBONACCI FINALS”
Men
5-8-13 reps of:
Deficit Handstand push-ups
Deadlifts #92
Then, 30 mt OH lunge #24
Women
3-5-8 reps of:
Handstand push-ups
5-8-13 reps of:
Deadlifts #55
Then, 30 mt OH lunge #15
ACCESSORY WORK
EMOMx10
8 TTB + 8 Alternate 1-arm DB snatch – you choose the weight
WARM UP
20 Active Downward Dog / alternate toe touch
20 Standing Leg Swing (front) each leg
30″ Right Leg Cadence Drill
30″ Running Skips
15 Lateral Squat ( landing left)
20 Standing Leg Swing ( across) each leg
30″ Left leg cadence drill
15 Lateral Squat (landing right)
20 Active Downward Dog / alternate toe touch
20 Walking High Kick
20 Walking Quad Stretch
20 Walking Lunges Combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
POSE Running
RUN CONDITIONING
On POSE Form, Run Untill Failure
10×200 mt Rest 1:00 between sets
STRENGHT
3×10 Back Squat #1.1 BW
Rest 1’30”
CONDITIONING
5 RFT
7 Burpee Over The Row/Box Jump Over #60/50
14 Toe To Bar
21 Calorie Row
Rest 1:00 after each round
DAY OFF!!!
Non esiste il brutto tempo, esistono solo le persone pigre.
WARM UP
3 Rounds Not For Time
5x/leg Box step-ups #50/40
10 Kb Swing ( Light Weight )
10 Hand-release push-ups
10 Goblet Squats
10 Sit-ups
MOBILITY & SKILLS
Dynamic Stretch
STRENGHT
Squat
5x#65%, 5x#75%, 5x#85%, 3×8#65%
Snatch grip deadlift
3×5 #110%
Good mornings
3×6 # 50% squat 1RM
CONDITIONING
“Lynne is Crazy”
5 Rounds for Max Reps
Pull-Ups
Bench Press # BW
500 mt Row (score is Cal.)
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
Hamstring – Hips – Low Back – Clean Warm Up
STRENGHT
EMOM 10 minutes
3 Power Cleans + 3 Front Squats + 3 Push Jerks #70% 1RM FS
Rest 5′
CONDITIONING
3 RFT:
40 Cal Row
20 Ring Push-Ups/Deficit Push-Ups
10 Hang Squat Clean 50/35