GWM WOD 310816
Warm Up
3′ Rope Jump
50 Air Squats; 50 Sit Ups; 50 mt Bear Crawl; 50 Jumping Jacks
Skills & Mobility
Push Press – Burpees
20′ AMRAP
30 Bar Facing Burpees
20 Push Press #40/30
400 mt Run
Agosto 2016
WM WOD 300816
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
G WOD 290816
Warm-up:
3 minutes Jump Rope
10 Sun Salutation ; 15 PVC Shoulder Dislocate; 20 Bear Crawl;
30 Hollow Body Rock
Skills & Mobility
Squat – Push Ups – Kipping Pull Ups
3 Rounds For Time
50 Prisoner squats
40 Push ups
30 Knee to elbows
20 Burpees
10 Pull ups
DAY OFF 280816
DAY OFF!!!
“Sono la resistenza che si combatte fisicamente nello sport e la fatica che si combatte nella vita di tutti i giorni che costruiscono un carattere forte.”
(ARNOLD SCHWARZENEGGER)
DAY OFF! 270816
DAY OFF!!!
Ci si può drogare di cose buone… E una di queste è certamente lo sport.
(Alessandro Zanardi)
W WOD 260816
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
MG WOD 250816
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.
MGW WOD 240816
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
WG WOD 230816
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.
M WOD 220816
Warm Up
5 mins Practice Double Unders
2 rounds of:
5x 4-Point Squats
10 Inch Worms
10 Lunges with a Twist
Mobility & Skills
Hip & Glute Band Distraction – Pose Running Skills
A) STRENGHT:
Back Squat
4 x 4 # Bw
B) INTERVALL
3-5 x 800mt Run Repeats, Rest 2:45; Perform until pace or form deteriorates
Cool Down
Squat Therapy
Glute Smash
