DAY OFF!!! 300417
DAY OFF!!!
Non fermarti quando sei stanco, fermati quando hai finito!!!
“Anonimo”
Aprile 2017
WOW 290417 “500 LIKE”
WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20m Bear Crawl
20 Jumping Jacks
20 Pass Through
20 Butterfly Sit Ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“500 LIKE”
For Time
50 Box Jumps #60/50
50 Pull-Ups
50 Kettlebell Swings #24/16
50 Double Unders
50 Toe to Bar
50 Push Press #20/15
50 Cal Row
50 Burpees Plates #15
50 Alternate DB Snatch #20/12.5
50 Double-Unders
WM WOD 280417
WARM UP
Complete a 3 Rounds Not For Time
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls
20m Bear Crawl
10 Floor Wipers
MOBILITY & SKILLS
Clean Warm Up – Med Ball Clean – Front Squat
STRENGHT
EMOM 8′
3 Power Cleans + 3 Front Squats + 3 Push Jerks #80%BW
CONDITIONING
For time:
21 – 15 – 9
Kettlebell Swings 24/16
Calories Row
directly into
42 – 30 – 18:
Wall Ball Shots #9/6
Double Unders
Directly into
12 – 9 – 6:
Squat Cleans #60/35
200 Meter Shuttle Run
G WOD 270417
WARM UP
Complete a 10 minute AMRAP of:
20 Double Unders / 40 Skips
5 Burpees
10 Cal Row/100m Run
4 Inch Worms
MOBILITY & SKILLS
Kipping – Butterfly Pull Ups – Ring Dips
CONDITIONING
2 Rounds For Max Reps
1 minute max reps Pull-Ups
Rest 1 minute
1 minute max reps Sit-Ups
Rest 1 minute
1 minute max reps Box Jumps #60/50
Rest 1 minute
1 minute max reps Push-Ups
Rest 1 minute
1 minute max reps Ring Dips
Rest 3 minutes
ACCESSORY WORK
ABS/CORE
V-sit with medicine ball twist 3×20
From Hollow: Bicycle crunches 3×20
Medicine ball sit-ups 3×15-20
Back extensions 3×1012
Dynamic bird dog 1×20
MGW WOD 260417
WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Clean Warm Up – Muscle Ups
CONDITIONING
For Time
1000m Row
20 Deficit Handstand Push-Ups # 10cm
10 Deadlifts, #1.5 BW
800m Run
10 Muscle Ups/Chest To Bar
30 Over-Head Squats #50%BW
Cash Out 150 Double Unders
REST DAY!!! 25 APRILE “FESTA DELLA LIBERAZIONE”
REST DAY!!!
“Non ho mai conosciuto un uomo capace che a lungo andare, nel profondo del suo cuore, non abbia apprezzato la tenacia, la disciplina… io credo fermamente che il momento più bello di qualsiasi uomo – la più grande soddisfazione per tutto coloro che gli sono cari – è il momento in cui ha impegnato il suo cuore in una buona causa e giace esausto sul campo di battaglia, vittorioso.”
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M WOD 240417
WARM UP
Active downward dog / alternate toe touch x20 Standing leg swing (front) x30″ each leg
Right leg cadence drill x30″
Running skips or assisted kneelift x30″
Lateral squat ( landing left) x12-15
Standing leg swing ( across) x30″
Left leg cadence drill x30″
Running skipsbor assisted knee lift x 30″
Lateral squat (landing right) x 12-15
Active downward dog / alternate toe touch x20
Walking high kick x20
Walking quad stretch x 20
Skip x 20-30″
Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Knee – Hips – POSE RUNNING
CONDITIONING
Time Trial
5K RUN
WOW 220417 “DU IS MEGL CHE UAN”
WARM UP
Complete 4 Rounds Not For Time
10 Box Step ups
10 Walking Lunges
10 Cal Row
10 Wall Balls Clean
MOBILITY & SKILLS
Hamnstring – Quad – Hips – Low Back – Shoulders
CONDITIONING
“DU IS MEGL CHE UAN”
Team members 1 and 2 should complete the following within 15 minutes, and they should do as many reps as possible (AMRAP) within that time:
50 Double Unders
5 Lateral Burpees
10 Sumo Deadlift High Pull #40/20
5 Pull Ups
After the 15 mins of AMRAP are up, the team should rest for 3 minutes and should complete the second 15 mins AMRAP:
200m Row Sprint
5 Toe To Ring
15 Goblet Squats #24/16
5 Push Ups
Then, after have completed both 15 min sets, the whole team should complete: 100 Power Snatches #40/25 for time.
W WOD 210417
WARM UP
Complete a 4 Rounds Not For Time
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls
20m Bear Crawl
10 Floor Wipers
MOBILITY & SKILLS
Squat Therapy – Clean Warm Up – Deadlift
CONDITIONING
“TABATA BARBELL”
For Reps in 19 minutes
Tabata Deadlift #80/60
Tabata Hang Power Clean #60/40
Tabata Front Squat #40/30
Tabata Push Press #30/20
1 minute Rest between exercises
Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total number of reps completed in all 32 intervals.
GWM “HAPPY BIRTHDAY WOD” 200417
WARM UP
800mt Jog/1000Row; then
AMRAP 6′ of:
15 Air Squats
15 Butterfly Sit Ups
10 Wall Balls
4 Inch Worms
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“Happy Birthday Alessandro!!!”
AMRAP 26′:
Buy in: 35 Handstand Push Ups
20 Toe to Bar
4 Man Makers #20/12,5 ( DB or KB )
19 Wall Ball Shots #9/6
82 Double Unders
Cash out: 35 Burpees
