DAY OFF!!! 311216
DAY OFF!!!
“Un allenatore è qualcuno che ti dice quello che non vuoi sentire, ti fa vedere quello che non vuoi vedere, in modo che tu possa essere quello che hai sempre saputo di poter diventare.”
Dicembre 2016
WM WOD 301216
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Clean warm Up – Push Press – Front Squat
5 Rounds
50-40-30-20-10 reps of
Thruster #35/25
Double-Unders
G WOD 291216
Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jerk, switch hands each rep
20x Goblet squat
20x Halo
10x Armbars, 5 per side
Mobility & Skills
Squat Therapy – Shoulders – Low Back
“Back To School”
For Time
100x Squats
100x Pull-ups
100x Sit-ups
100x Push-ups
MGW WOD 281216
Warm-up:
20 m Bear Crawl
15 Push-ups
10 m Inch Worm
20 Jump Squats
20 m Duck Walk
30 Mountain Climbers
Row 500m
Mobility & Skills
Deadlift – Double Unders
“Christmas Trees”
AMRAP 5:
Buy-in: 75 Double-unders
15 Lateral Burpees
15 Deadlifts # 80/60
Rest 2.30
AMRAP 5:
Buy-in: 75 Double-unders
10 Lateral Burpees
10 Deadlifts # 100/70
Rest 2.30
AMRAP 5 :
Buy-in: 75 Double-unders
5 Lateral Burpees
5 Deadlifts #120/80
GW WOD 271216
Warm-up:
20 Indu push-ups
20 Knees to elbows
20 Plate jumps #25
20 V-ups
20 Walking lunges
Jump rope 5 minutes
Mobility & Skills
Clean Warm Up-Shoulders-Elbow-Wrist
Strength
15′ Work for: Front Squat 6RM, then:
90%x6x2
7 Rounds
21-15-12-9-6-3x reps
Pull Ups
Clusters #43/29
DAY OFF! or M WOD 261216 BUON SANTO STEFANO…
DAY OFF!
or if you want…
…you begin to burn calories Christmas!!!
M WOD 26/12
10 Km Trail Running
BUON SANTO STEFANO!
“MERRY CHRISTMAS!!!” 251216
DAY OFF!!!
BUON NATALE! MERRY CHRISTMAS!
JOYEUX NOËL! FROHE WEIHNACHTEN! FELIZ NAVIDAD! GLÆDELIG JUL! 圣诞快乐! MERRY CHRISTMAS! РОЖДЕСТВОМ! BUON NATALE! ВЕСЕЛА КОЛЕДА! HYVÄÄ JOULUA! GOD JUL! Mele Kalikimaka! Bo Nadal! VESEL BOŽIČ! ZORIONAK! NADOLIG LLAWEN!BUON NATALE! Jwaye Nwèl! Fiafia KERISIMASI! MERRY CHRISTMAS!
WOW 241216 “CHRISTMAS WOD”
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #30/15
H-ang Power Snatch #30/15
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #30/15
T-hrusters #30/15
M-an-Makers # DB 2×15/7,5
A-ir squats
S-it Ups
Cash Out 2016 mt Row/Run
G WOD 231216
Warm-up:
Jog 400m/Row 500m
25 Push-ups
25 Squats
25 Sit-ups
Jump Rope 3 minutes
Mobility & Skills
Shoulders – Bar Kipping
A) Practice 15 Minutes
Bar Muscle Up
Rest 3 Minutes
B) 3 Rounds For Time
10x Wall climbs
10x Toes to bar
20x Box Jumps #60/50
WM WOD 221216
Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jerk, switch hands each rep
20x Goblet squat
20x Halo
10x Armbars, 5 per side
Mobility & Skills
Squat Therapy – Rowing
Midline Stability & Core
3 Rounds Not For Time
15 Toe to bar
15 Hollow Rock
15 Sit Ups
“NED”
7 Rounds For Time
11 Back Squats (BW)
1,000 Meter Row
