WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“RUNNING “
Each for time:
Run 1 mile
Run 400 m
Run 1 mile
*Rest 5 minutes between
efforts
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“INTERVAL SPEED“
Each interval for time:
Run 4×800 m
*Rest 3 minutes
between efforts
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
CONDITIONING
20 Deadlifts #100/70
Run 400m
20 KB swings #24/16
Run 400m
20 Overhead Squats #52/35
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps #60/50
Run 400m
20 DB Squat Cleans 22.5/15
Run 400m
MOBILITY & WARM UP
3 Rounds:
30 Double Unders
15 Hollow Rocks
12 Superman Hold
6 Kip Swing
3 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“GERONIMO”
10 Rounds For Time
400 mt Run
10 Burpees
MOBILITY & WARM UP
2 Rounds:
200 mt Jog
12 Alternate Spidermans & Reach
20 Double Unders
20 mt Single Arm Overhead Carry (10 each)
12/9 cal Row
6 Walkout
SKILLS & SPECIFIC WARM UP
KB Swing – Pose Running
At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings
CONDITIONING
” Damn Swing “
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′
WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Pose Running
CONDITIONING
Time Trial
5K Running
Si consiglia l’utilizzo di scarpe da running, riserva idrica almeno 300ml di acqua o altro liquido, cardiofrequenzimetro.
ANNUNCIAZIONE, ANNUNCIAZIONE!!!
TUTTI IN CORO CANTIAMO TANTI AUGURI GIULIA!!!
e… per festeggiare il suo compleanno…
MONOSTRUCTURAL DAY!!!
ADUNATA GENERALE AL BOX ORE 18,30…
…VERSO L’INFINITO… ED OLTRE!!!
-MATERIALE CONSIGLIATO PER RUNNERS-
-Scarpa da Running
-Abbigliamento leggero e traspirante ( possibilmente no cotone )
-Riserva Idrica di almeno 500 ml ( Borraccia o Zaino )
-Cappellino o Bandana
HAPPY BIRTHDAY GIULIA
2+7+0+7+1+9+9+5=40 Total minutes
2017-1995=22 Minutes TIME TRIAL
CONDITIONING
CHOOSE ONE SPORT
RUN – BIKE – ROW – SWIM
9 Min Warm Up easy Pace #50-65% FCmax
Then
22 Minutes Time Trial ( Race Pace ) #65-85% FCmax
Then
9 Min Cool Down Easy Pace #50-60% FCmax
Score is max distance in 22′ TT
WARM UP
5′ Practice Double Unders
20m Bear Crawl
20 Push-ups
10 Inch Worm
20 Jump Squats
20 Tuck Crunch
30 Mountain Climbers
50 Double Unders/100 Mix/150 Single Unders
MOBILITY & SKILLS
Lower Body Trigger Point – Row
CONDITIONING
“BIATHLON TEAM”
Row & Run
Cover max Distance in 30 minutes of:
ROW
While Athlete (A) Row, (B) Run 500m and Change.
Warm Up
3 minutes Jump Rope; then:
active downward dog / alternate toe touch x20
standing leg swing (front) x30″ each leg
20 mt running skips or assisted kneelift
20 mt lateral squat
standing leg swing ( across) x30″
20 mt active downward dog / alternate toe touch x20
20 mt walking high kick
walking lunges combo 10 hands btn- 10 arms circle
“MONO 3”
3 Rounds For Time
1000 Meter Row
100 Double unders
1000 Meter Run
