sport nutrition

DAY OFF!!! 231016

DAY OFF!!!

Non importa se otteniamo dei risultati o meno, se facciamo bella figura o no in fin dei conti l’essenziale, per la maggior parte di noi, è qualcosa che non si vede, ma si percepisce nel cuore.
“Haruki Murakami”

DAY OFF! 270816

DAY OFF!!!

Ci si può drogare di cose buone… E una di queste è certamente lo sport.
(Alessandro Zanardi)

MGW WOD 240816

Warm-up: 2 rounds
Run 200mt; 10 Inch worms; 20 Squats; 30 Jumping jacks;10 Superman hold

Skills & Mobility
Wall Ball Clean-Hang Power Clean-Squat Clean

For Time
400 mt Run
30 Box Jumps # 60/50
20 TTB
10 Power Clean # 75% 1RM
20 TTB
30 Box Jumps # 60/50
400 mt Run

G

WARM UP
Rounds of 5-4-3-2-1:
HR Push Ups
DB/Plate Row
Jumping Lunges (each leg)

Skills & Mobility

Handstand Push Ups
Pull Up
Box Jump

A) 30’ EMOM
1’- 2 Pull Up/ Ring Row
2’- 2 Box Jump #60/50
3’- 2 Handstand Push Up

Ascending 2 reps every 3’.
Once failed, keep going with the last number of reps completed till minute 30.

B) Bring Sally Up Push Up Test

MG

Warm-up:
5′ Practice Double Unders
2 Rounds of: 25 Jumping jacks; 21 Sit-ups; 15 Push-ups; 9 Squat jumps; 200 mt Jog
Skills & Mobility
Pose Running – Squat Therapy
“Martin” For time: Buy in 800 mt Run, then:
8 Round of: 8 Push Ups 8 Pull Ups 8 Air Squat
Cash Out 800 mt Run

W

Warm-up:
5 minutes double-under practice
3x Warrior stretch 30″ seconds per hip; 15 Broad jumps; 10 Inch worms;
Mobility & Skills
BURGENER WARM UP (PVC + Barbell)

Snatch 2 #70%, 2#75%, 5×1 #85%
Snatch Grip Deadlift 5×3 #110%
Recovery feeling between set

M

Warm-Up
2 minutes of single or double unders
Then, 2 rounds of: 20mt Walking Lunge; 10 Knees to Elbows;
30 Mountain Climbers
Skills & Mobility
Pose Running – Double Unders
Midline & Trunk Stability
Plank; Side Plank; Dead Bug; Hollow Hold
A) AMRAP 10′
Double Unders
Rest 3′
B) Intervals
Rest 45 seconds between intervals
Run 8x200m

GW

Warm-up:
2′ Jump Rope; 20 Indo Push-Ups; 20 Knees to Elbows; 20 Squat jumps; 20 V-Ups; 20 Walking lunges ; 2′ Jump Rope
Skills & Mobility
Thrusters – Kipping
“FRACTURED FRAN”
5 Rounds for Time
9 Thrusters #43/30
9 Pull-Ups

DAY OFF!!!

Buongiorno. Visto che è domenica mi avvalgo della facoltà di non svegliarmi. ( Peanuts )

IT’S TO EXAM TIME!!! THE CHALLENGE OF THE MONTH!

A) “LIFT UP LUKE”
AMRAP 5 minutes
4 Power Cleans #70/50 kg
24 Double Unders
10 Pull-Ups
rest 3′
B) “DG”
AMRAP 10 minutes
8 Toes-to-Bar
8 Dumbbell Thrusters #15/10
12 Dumbbell Walking Lunges #15/10
rest 3′
C) “OPEN 11.2”
AMRAP 15 minutes
9 Deadlifts #70/50 kg
12 Push-Ups
15 Box Jumps #60/50 cm
Score is partial and total reps