DAY OFF! 270816
DAY OFF!!!
Ci si può drogare di cose buone… E una di queste è certamente lo sport.
(Alessandro Zanardi)
DAY OFF!!!
Ci si può drogare di cose buone… E una di queste è certamente lo sport.
(Alessandro Zanardi)
Warm-up:
5′ practice Double Unders; then 2 rounds of:
20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk; 20 Jump Squats
10 mt Burpee broad jumps; 30 Mountain Climbers.
Skills & Mobility
Deadlift – Shoulder Press
A) Strict Press – 5 X 3 #75% – start every 90″
Strict Press – 1 X AMRAP 3 #75%
B) 21 -15 – 9
Deadlift #60/40
Hang Clean
Shoulder to Over Head
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.
Warm-up: 2 rounds
Run 200mt; 10 Inch worms; 20 Squats; 30 Jumping jacks;10 Superman hold
Skills & Mobility
Wall Ball Clean-Hang Power Clean-Squat Clean
For Time
400 mt Run
30 Box Jumps # 60/50
20 TTB
10 Power Clean # 75% 1RM
20 TTB
30 Box Jumps # 60/50
400 mt Run
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates; Shoulder press; Overhead squat; Romanian deadlift; Bent row; Good mornings
Mobility & Skills
Thrusters – Kipping – Pull Ups
Games Open Workout 12.5
AMRAP in 7 minutes following the rep scheme below:
3 Barbell Thrusters #45/30
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
This is a timed workout. If you complete the
round of 12, go on to 15. If you complete 15,
go on to 18, etc.
Score is the total reps completed (all thrusters and all pull-ups added together.
DAY OFF!!!
Ogni persona ha certe caratteristiche, disponibilità e motivazioni differenti, e l’allenamento deve adattarsi a queste.
(Kílian Jornet i Burgada)
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