DAY OFF!!! – SUNDAY 07.03.21 – QUOTES OF THE WEEK
DAY OFF!!!
“Torni in palestra e lo fai di nuovo e ancora di nuovo fino a quando non ci riesci.”
ARNOLD SCHWARZENEGGER

DAY OFF!!!
“Torni in palestra e lo fai di nuovo e ancora di nuovo fino a quando non ci riesci.”
ARNOLD SCHWARZENEGGER
MOBILITY & WARM UP
2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
SKILLS & SPECIFIC WARM UP
Running Warm Up
2 Rounds: Not For Time
200Mt Run
10 Burpees
CONDITIONING
6 rounds for time:
400 Mt Run
25 Burpees
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
CONDITIONING
“HANDS UP AND DOWN”
For Time:
10-9-8-7-6-5-4-3-2-1
Squat Snatch #35/25
Hand Stans Push Up
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Spiderman + Reach (each side)
5 Warrior Squat
5 Walkout
5 Mad Ball Thruster
SKILLS & SPECIFIC WARM UP
– CHEST TO BAR –
2 Rounds Not For Time
20 Double Unders
10 Wall Balls #9/6
3 Chest to Bar
CONDITIONING
“STONKS”
AMRAP 16 Minutes:
50 Double Unders
25 Wall Balls #9/6
5 Chest to Bar
MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
6 Alt DB Snatch
6 Box Jumps
4 Alt DB Snatch
4 Box Jumps over
CONDITIONING
“OPEN 17.1”
For time:
10-20-30-40-50
Alt. DB Snatch, #22.5/15
15-15-15-15-15
Burpee Box Jump Overs #60/50
*Time cap: 20 mins
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean – Push Jerk
CONDITIONING
“TABATA 8 x 20/10”
Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“CALF DESTROYER“
4 rounds for time:
400 mt Run
75 Double Unders
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row
CONDITIONING
“OPEN 19.1”
AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row
MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope
SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping
CONDITIONING
“FINALLY”
6 Rounds For Time
9 Toes-to-Bar
12 Push-ups
Run 200m
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL
SKILLS & SPECIFIC WARM UP
DEADLIFT
CONDITIONING
“DEADLIFT ”
5-3-1-1-1-1-1
*Go every 2 minutes