MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Row
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Kipping – Pull Up
CONDITIONING
” 3…2…1…Tabata ”
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Box Jumps
Tabata Push-Ups
Tabata Air Squats
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
“The Iron Triathlon”
1-20 reps of Linda:
For time:
Deadlift #1.5xBW
Bench Press #1xBW
Squat Clean #0.75xBW
Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 1-20.
Scaled version:
Choose appropriate weights so you can safely complete all 20 rounds
Warm-up: 2 rounds
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
Mobility & Skills
Hips – Shoulders – Rope Climb
Core Stability
2 Rounds 30″ on 15″ Off:
Plank
Side Bridge R
Flutterkicks
Side Bridge L
Superman
AMRAP 18 min
40 V-Up
30 Burpees
20 Hand Release Push-Ups
15ft Rope climb, 2 ascents
Warm Up
5′ Practice Double Unders
2 Rounds of: 20 Jumping Jacks; 20mt Bear Crawl; 20 Jumping Lunges; 20mt Duck Walk
Skills & Mobility
Pull Ups – Push Ups – Air Squat
“MARTIN”
For Time
800 meter Run
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
800 meter Run
Warm Up
3′ Rope Jump; then
2 Rounds of:
20 Push Ups; 20 mt Spiderman Crawl; 20 Wipers; 2 Wall Climbs
Skills & Mobility
Burgener Warm Up – Hand Stand Push Ups
A) EMOM 12′
ODD 16 Kb Walking Lunges #20/12 kg
EVEN 6-8 Strict Hand Stand Push Ups.
Rest 3′
B) AMRAP 7′
10 Power Snatch #35/25
5 chest to bar pull ups
Warm-up
kettlebells Light weight
50 Hand-to-hand swings; 40 Alternating floor press
30 Clean & jerk, switch hands each rep; 20 Goblet squat
20 Halo; 10 Armbars, 5 per side
Skills & Mobility
Clean & Jerk
Conditioning
5 Rounds For Time
7 Clean & Jerk #60/40
50 Double-unders
DAY OFF!!!
Ci si può drogare di cose buone… E una di queste è certamente lo sport.
(Alessandro Zanardi)
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
Double Unders – Pose
Partner Wod
“SCOOTER”
AMRAP 30:
30 Double-Unders/60 Mix/90 SU
15 Pull-Ups
15 Push-Ups
100 mt Shuttle Sprint
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds.
Il giorno dopo in sala mensa entrò un plotone di supermutilati di tutte le guerre! Erano i tragici partecipanti all’allenamento della sera prima!
(Dal film Fantozzi contro tutti)
“HAPPY BIRTHDAY ALEX (LOKI)”
For Time
46 mt Burpees Broad Jump
46 Kb Swing #20/12
46 Ring Pull Ups
46 OH Walking Lunges #20/10
46 Toe To Bar
46 Push Press #30/15
46 Supermans
46 Wall Balls #9/6
46 Wall Ball Sit Ups #9/6
46 Double Unders
