DAY OFF!!! – SUNDAY 21.04.18 – “HAPPY EASTER”
HAPPY EASTER!
Potrebbero esserci persone che hanno più talento di te, ma non ci sono scuse per nessuno a lavorare più duro di te. “Derek Jeter”
HAPPY EASTER!
Potrebbero esserci persone che hanno più talento di te, ma non ci sono scuse per nessuno a lavorare più duro di te. “Derek Jeter”
MOBILITY & WARM UP
3 Rounds:
200m Run or 250/200m Row:
After each round, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts
2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
3-5 Strict Pull-Ups
SKILLS & SPECIFIC WARM UP
Not for time, and at low intensity…
200 Meter Run (no bag)
1 Rope Climb
3 Squat Cleans
200 Meter Run (with bag)
1 Rope Climb
1-3 Squat Cleans
Load the bar for workout intensity. Followed by, a confirmation round at planned “workout intensity”:
100 Meter Bag Run
1 Rope Climb
3 Squat Cleans
50-100 Meter Bag Run
CONDITIONING 10.30
“Wreck Yourself”
For Time:
400m Bag Run
400m Run (no bag)
3 Chest To Bar, 9 Squat Cleans #52/38
400m Run
400m Meter Run (no bag)
6 Chest To Bar, 15 Squat Cleans
400m Run
400m Meter Run (no bag)
9 Chest To Bar, 21 Squat Cleans
CONDITIONING 13.30
Squat Clean Complex
5 Sets, OT3:00:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
“Wreck Yourself
For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans #61/43
800m Wreckbag Run
4 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 21 Squat Cleans
MOBILITY & WARM UP
Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
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
For Time
5k Run
Read MoreMOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats
CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
Read MoreMOBILITY & WARM UP
3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks
12 Superman Hold
6 Kip Swing
2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar
SKILLS & SPECIFIC WARM UP
Kipping ( Toes To Bar – Pull Ups )
2 Rounds, ramping intensity on the second:
100 Meter Run, 5 TTB, 5 Burpees
100 Meter Run, 3 TTB, 3 Burpees
CONDITIONING
For Time:
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Shoulder Press, Push Press, Push Jerk
10 minutes for try your first attempt, rest 2 minutes and start.
CONDITIONING
“SHOULDER PRESS”*
Every 1’30” Shoulder press
5-3-2-1-1- reps
Rest 3 minutes, then:
Bring Sally Up Squat Test #50%BW
*compare to 31.01.19
DAY OFF!!!
“È un peccato il non fare niente col pretesto che non possiamo fare tutto.”
SIR WINSTON CHURCHILL
MOBILITY & WARM UP
3 Rounds:
200m Run or 250/200m Row
12 Hollow body Rocks
12 Superman Hold
24 Banded Pull-Aparts
2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bars
SKILLS & SPECIFIC WARM UP
Deadlift
2 Rounds, ramping intensity & weight on the second:
5 Box Jump, 5 deadlift 75%, 100 mt Run
5 Box Jump, 5 Deadlift 100%, 100 mt Run
CONDITIONING
“TIC TAC”
For Time
0:00-5:00:
12 Box Jump #60/50, 21 Deadlift #61/40, 200 mt Run
If completed before 5:00, then until 10:00:
15 Box Jump #60/50, 18 Deadlift #83/52, 200 mt Run
If completed before 10:00, then until 15:00:
18 Box Jump #60/50, 15 Deadlift #102/65, 200 mt Run
If completed before 15:00, then until 20:00:
21 Box Jump #60/50, 12 Deadlift #125/80, 200 mt Run
If completed before 20:00, then until 25:00:
27 Box Jump #60/50, 9 Deadlift #142/92, 200 mt Run
Read More
MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Burgener warm up
2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.
200m Row + 5 Deadlifts + 5 Hang Muscle Cleans
200m Row + 5 Strict Presses + 5 Push Presses
200m Row + 5 Power Snatches + 5 Front Squats
Warm through all three barbell movements, completing rounds of:
3 Power Snatches
3 Power Clean and Jerks
3 Thrusters
CONDITIONING
“Bogeyman”
30 Power Snatches, 500 mt Row #43/30
30 Power Clean and Jerks, 500 mt Row #43/30
30 Thrusters, 500 mt Row #43/30