Maggio 2017

GWM WOD 310517 “You Wanted the Bicycle?”

WARM UP
25x each with a PVC/Broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Dynamic Strech – Wall Ball Clean – KB Snatch

CONDITIONING
“You Wanted the Bicycle?”
For time:
10 Toes To Bar
20 mt Single Arms KB Overhead Walking Lunge #24/16
30 Wall Ball Shot #9/6
100 Double-Unders
20 Toes To Bar
40 mt Single Arms KB Overhead Walking Lunge #24/16
50 Wall Ball Shot #9/6
100 Double-Unders
30 Toes To Bar
60 mt Single Arms KB Overhead Walking Lunge #24/16
70 Wall Ball Shot #9/6
100 Double-Unders

Time Cap 25′

On Single Overhead Walking Lunges, every 10 mt change Arm with 1 KB Snatch

Read More
WM WOD 300517

WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Jog 400m

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

CONDITIONING
3 Rounds For Time of
Complete 7 Unbroken Sets of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Every Round perform 50 Double Unders

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight every rounds

Read More
G BENCHMARK WOD 290517

WARM UP
5′ Practice Double Unders
10 Sun Salutation
15 PVC Shoulder Dislocate
20m Bear Crawl
30 Hollow Body Rock

SKILLS & MOBILITY
Squat Therapy – Kipping Pull Ups

CONDITIONING
BENCHMARK WOD
“TABATA SOMETHING ELSE”
For Total Reps in 16 minutes
Pull-Ups
Push-Ups
AB Mat Sit-Ups
Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

COMPARE TO 9 SEPTEMBER 2016

Read More
M WOD 260517

WARM UP
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows

MOBILITY & SKILLS
Lower Body – Low Back

CONDITIONING
A) Time trial
1000 mt Run

Rest 5′

B) 3 Rounds For Time
100 Double unders/150 Mix/250 Single Unders
Rest :30 between rounds

Read More
GW WOD 250517

WARM UP
2 Rounds Not For Time
200m Run
10 Knee to Elbows
20 Back extensions
15 Push-ups
25 Squats

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING
Foe Time
10-9-8…3-2-1
Facing The Bar Burpees
1-2-3…8-9-10
Barbell Floor Press #80%BW

ACCESSORY WORK
Superset 1
Seated Arnold Press 3×12-15
Seated Shoulder Press 3×10-12
——-
Superset 2:
Dumbbell Upright Rows 3×12-15
Pull-Up Band Pull Down 3×12-15
——-
Giantset
Dumbbell side laterals 3×15-20
Barbell Curl 3×1 set of 21s
Alternating Dumbbell Hammer Curl 3×6-8/arm
Dumbbell Preacher Curl 3×10-12/arm

G

Read More
WMG WOD 240517

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
20 Double Unders / 40 Skips
10 Box Jumps
10 Cal Row/100m Run

MOBILITY & SKILLS
Hamstring – Hips – Wall Ball Clean – Sumo Deadlift High Pull

CONDITIONING
EMOMx20:
Min 1 – Max in 30″ of Sumo Deadlift High Pulls #35/25
Min 2 – Max in 30″ of Wallballs #9/6
Min 3 – Max in 30″ of Cal Row / Double Unders
Min 4 – Max in 30″ of Deficit Push Ups

ACCESSORY WORK
SuperSet 1
Dumbbell wood chop 4×10/side
Strict Toe to bar 4×10
SuperSet 2
Pull Ups Band crunch with twist at bottom 3×20
V-ups 3×10
SuperSet 3
Superman hold 3×10 for 3-count
Barbell rollout 3×10

Read More
MG WOD 230517

WARM UP,
5′ Practice Double Unders
20m Bear Crawl
15 Push-ups Hand Realease
10m Crab Walk
20 Jumping Jack
10m Burpee broad jumps
30 Mountain Climbers

MOBILITY & SKILLS
Low Back – Shoulders – Muscle Up – Rope Climb

CONDITIONING
In 18′ Time cap:
5 Rounds of:
400m Run
7 Toe to Bar
5 Handstand push-ups
3 Muscle-up/Chest to Bar
2 Rope Climb
in the remaining time
Max Cal Row

ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12

 

Read More
W WOD 220517

WARM UP
20 Judo Push Ups
20 Knee to Elbows
20 Depht Jumps Off Box
20 V- Ups
20 Walking Lunges
2 Minutes Jump Rope

MOBILITY & SKILLS
Clean Warm Ups – Deadlift

BARBELL CONDITIONING & STRENGHT
1) Hang Clean
2X#60%; 2X#65%; 3X2#75%
2) Clean Pull Below Knee
3X3 #80%
3) Front Squat
4X4 #85%

CONDITIONING
5 rounds For Time
6 Man Makers #20/12,5
12 Deadlift #1.2 BW
18 Alternate One Arm Dumbell Snatch #20/12,5

Read More
DAY OFF!!! 210517

DAY OFF!!!

“Il talento è dato da Dio. Sii umile. La fama è data dall’uomo. Sii riconoscente. La presunzione è data da te stesso. Sii prudente.”
JOHN WOODEN

Read More