Triathlon

M WOD – MONDAY 24.06.19 – “HOT RUN”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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
Pose Running

CONDITIONING

“HOT RUN”

5 Rounds For Time

400 mt fast run,

200 mt recovery jog,

100 mt sprint

No rest Between Intervall

Recoveri 1/1 Tempo. Score is more slowest from 5 rounds.

5’ rest tra I set

M WOD – THURSDAY 13.06.19 – “DEAD MAN ROW”

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
“DEAD MAN ROW”
For Time
1600 mt Run
2000 meter Row
Every 250 mt, 50 Double Unders.
Time Cap 25 minutes.

M WOD – THURSDAY 21.03.19 – “JERRY”

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
BENCHMARK
“JERRY”
For Time
1600 mt Run
2000 meter Row
1600 mt Run

M WOD – THURSDAY 07.03.19 – “BOAT RACE”

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
BENCHMARK
“BOAT RACE”*
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
*compare to 22.11.18

M WOD -THANKS GOD IT’S FRIDAY 22.02.19 – “TRIATHLON 1K”

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
Pose Running

CONDITIONING
” TRIATHLON 1K ”
For Time
1000 Meter Row
100 Double-Unders
1 Km Run
*Compare To 04-06-18

Beginner Option
For time:
750 mt Row
100 Single-Unders
800 mt Run

WOD 140817 – ACTIVE RECOVERY!!! –

ACTIVE RECOVERY!!!

Io sono nato nelle praterie dove il vento soffia libero e non c’è nulla che ferma la luce del sole. Io sono nato dove non c’erano costrizioni.

“GERONIMO”

CHOOSE ONE:

Swim: 1500m
Bike: 50 Km
Run: 12 Km
Row: 8 Km
Warm Up 10 Minutes in Zone 2 60-70% FCmax
Then: Remain in Zone 2-3 60–80%
Be careful of shape and pitch

M WOD 150517 “TRIATHLON 1K”

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
” TRIATHLON 1K ”
For Time
1000 Meter Row
100 Double-Unders
1 Km Run
*Compare To 30-01-17

ACCESSORY WORK
Until completing 100 reps of Push Ups;
When you stop at your max reps; Complete Giant Set of:
8-12 Incline Dumbbell Flyes
12-15 Dumbbell Bench Press
15-20 Close-grip Pulldown
10-12 Bent Dual Dumbbell Row
15-20 Straight-Arm Pushdown

WOW – 110217 – FOUR WEEK TO 35K TRAIL –

WARM UP
3′ Rope Jump
50 Air Squats
50 Sit Ups
50mts Bear Crawl
50 Jumping Jacks

MOBILITY & SKILLS
Ankle – Knee – Squat Therapy

“BULL”
2 Rounds For Time
200 Double-Unders
50 Overhead Squats #60/40
50 Pull-Ups
1600 mt Run