Trail Running

M WOD – THURSDAY 02.08.18 – Road To The Spartan Race

OGGI ALLENAMENTO COLLEGIALE!
APPUNTAMENTO ORE 18 AL BOX!
INIZIO WARM UP 18.15

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
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running

CONDITIONING
Option A
10K Trail Running
La corsa si svolgerà al 95% su percorsi naturali. Si consiglia di utilizzare scarpe adatte a terreni sconnessi, occhiali, cappellino o bandana. OBBLIGATORIA RISERVA IDRICA DI ALMENO 500ML DI ACQUA CON SALI MINERALI.

Option B
Row as far as possible in 45 minutes

M WOD – MONDAY 14.05.18 – Road To The Spartan Race –

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
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running

CONDITIONING
CHOOSE ONE:
A) Intervals
Rest 2 minutes between intervals
Row 6x500mt

B) Intervals
Rest 2 minutes between intervals
Run 6x400mt

C) You can Choose also, only at 18:00:
Trail Running
5 Miles
SPECIFIC TRAIN FOR SPARTAN RACE COMPETITORS
( si consiglia di portare riserva idrica min 500ml acqua, scarpe adatte a terreni sconnessi e scivolosi, antipioggia

WMG WOW – SATURDAY 02.12.17 – “ROAD TO THE SPARTAN” – FATAL 40

WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
“FATAL 40”
For Time
40 Wall Balls #9/6
40 Hang Cleans #43/29
40 Pull-Ups
40 Deadlifts #43/29
40 Push-Ups
40 Box Jumps #60/50
40 Kettlebell Swings #24/16
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches #43/29
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement

M WOD- THURSDAY 23.11.17 – “Death By 10 mt” – The Road to the Spartan

WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees to Elbows/Knees to Chest
30 Squats

MOBILITY & SKILLS
Ankle-Knee-Hips – Pose Running

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 05.06.17

Rest 5′ Then:

B) In 10′ Find Your Max Unbroken
Double Unders

SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS

M WOD – THURSDAY 02.11.17

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill x30″
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
30 Lateral squat
20 Active downward dog / alternate toe touch
20 Walking high kick x20
20 Walking quad stretch
30″ skip
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle- Quad – Hamstring – Hips – POSE

CONDITIONING
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Shuttle Run on 20 mt
1 minute of Double-Unders
1 minute Rest

HOME WOD – FRIDAY 13.10.17

La vita comincia alla fine della vostra zona di comfort

“Walsh N. D.”

WARM UP & MOBILITY

5 Sun Salutation

10 Hyperextension

20 Hollow Body Rock

30 Jumping Jack

Then:

10′ Practice Double Unders

CONDITIONING

3 Rounds – 200m sprint, 400m sprint, 600m sprint. Rest between each sprint exactly the time it took you to run the previous sprint. Rest 4 minutes between rounds.

HOME WOD – WEDNESDAY 11.10.17

La corsa a piedi sta agli altri sport come la geometria sta alle altre scienze.

“Jean Giraudoux”

WARM UP

20 active downward dog / alternate toe touch

30 standing leg swing (front) each leg

30″ running skips or assisted kneelift

30 lateral squat

30 standing leg swing ( across) each leg

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

CONDITIONING

Run a 5k for time.

M OUTDOOR WOD 022017

OUTDOOR WOD
Today Only Two Training Sessions at 18/19 Outside the BOX!

WARM UP
20 Active Downward Dog / Alternate Toe Touch
30″ Standing Leg Swing (front) each leg
30″ Running Skips or Assisted Kneelift
30 Lateral Squat 15 each leg
30″ Standing Leg Swing ( across) each leg
30″ Running Skipsbor Assisted Knee Lift
20 Active Downward Dog / Alternate Toe Touch
20 Walking High Kick
20 Walking Quad Stretch
30″ Skip
20 Walking Lunges Combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Pose Running – Double Unders

CONDITIONING
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute

At the end of rest go immediately into

8×200 mt Run
rest 45″
If You Have a Vest, Wear it or Backpack or Medicine Ball #9/6

ACTIVE RECOVERY!!! 280917

ACTIVE RECOVERY!!!

Sono entrato in una palestra. Mi hanno dato da compilare un modulo per l’iscrizione. Mi è venuto il fiatone.
“Daniele Luttazzi”

WARM UP & MOBILITY
2 x 10 arm circles forward and backward,
10 PVC figure 8’s
5 pushup walk outs
3 X 1′ Squat Test

Then:

Choose ONE of the following Sports…
-Swim: 1000m
-Bike: 20K @65-75% Fc max
-Run: 5K @60%70% Fc max

WM WOD 150917

WARM UP
AMRAP 5′
5 Pull Ups
10 Walking Lunges combo
20 PVC Pass Throughs
10 Wall Balls

MOBILITY & SKILLS
Dynamic Stretch – Front Squat – Press ( Strict – Push )

STRENGHT*
Every 90″ do:
A) Snatch Grip Dead Lift
5X5 #90%
3 second pause in power position
rest 3′
B) Front Squat
5×5 #75%

CONDITIONING
5 RFT:
400 mt Run
10 Thrusters #53/35

ACCESSORY WORK*
5 Rope Climbs
rest 2 min
4 Rope Climbs
rest 1:30
3 Rope Climbs
rest 1 min
2 Rope Climbs
rest :30
1 Rope Climbs

*Do it only if you trained in August!