MOBILITY & WARM UP
1 round: 400m RUw. 10 push up walk outs. 10 reverse inch worms. 15 front leg kicks per side.
CONDITIONING
A) AMRAP in 10 minutes of: Max Pushups Every stop 50 Jumping Jack
B) Run: 10 Km Time Trial
Read More
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
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
SKILLS & SPECIFIC WARM UP
Double Unders
CONDITIONING
Choose One
PARTNER ROW
On continuos Running Clock with a partner:
Max Cal Row in 25′
SOLO ROW
Time Trial
5000 mt Row
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.
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
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
Ankle-Knee-Hips-POSE RUNNING
CONDITIONING
Choose One
A) Time Trial
For Time
2000 meter Row
B) Time Trial
For Time
1600 mt Run
C) Time Trial
For Time
300 Cal Bike
*Compare to 19.02.18
WARM UP
3 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
Lower Body – Low Back
CONDITIONING
A) Time trial
1000 mt Run
Rest 5′
B) 3 Rounds For Time
100 Double unders/150 Mix/250 Single Unders
Rest :30 between rounds
