WOM 300617 SPECIAL EVENT  LA SAGRA DE…”LA CIAMMELLA A CANCELLU” WOM 300617 SPECIAL EVENT  LA SAGRA DE…”LA CIAMMELLA A CANCELLU”
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Home / 2017 / Giugno

Giugno 2017

WOM 300617 SPECIAL EVENT LA SAGRA DE…”LA CIAMMELLA A CANCELLU”

SPECIAL EVENT 
LA SAGRA DE…”LA CIAMMELLA A CANCELLU”
PRE & WARM UP
25 each with a PVC
Shoulder Dislocates, Shoulder Press, Overhead Squat,
Romanian Deadlift, Bent Row, Good Mornings; Then:
TABATA X2
Push Ups
Double Unders/Skip
Plate Ground To Overhead
Jumping Jack

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

TEAM EVENT 1
Get a group of 3 (1 Child -1 Girl -1 Man) together and complete this session that is guaranteed to push you all hard!
This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpee’s and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their run. The team should aim to complete as many rounds and as many reps in 8 minutes of the following:
200m run
Alternating burpees then 5 med ball squats
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.

EVENT 2
3 Rounds For Time
15 Cal Row/200 mt Run
12 Hang Power Snatch #40/30
9 Burpees
TIME CAP 10′
FOR SCALED, FOLLOW THIS SCHEME
12 – 9 – 6 #20/15

TEAM EVENT 3
One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 40 reps, then 30 reps, then 20, then 10, then finishing with 5 reps.
The classic I GO, YOU GO. Team members will be able to change their choice to complete the two 5 Rounds Exercise pairs.
Kettlebell swings #24/16
Push Ups
After finishing the 5 rounds, both team members will restart for complete 5 more rounds of 40, 30, 20, 10 and 5 reps of:
Dumbell Snatch #20/12.5
Box Jumps 60/50
CHILD SCALED AT
25-20-15-10-5 Wall Ball Pick Up/Push Ups
25-20-15-10-5 Ground To Overhead/Box Jumps#40

EVENT 4
“MEGAN”
For Time
21-15-9
Burpees
Kettlebell Swings #24/16
Double-Unders

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G WOD 290617

WARM UP
Complete 4 Rounds Not For Time
10 Walking Lunges
20 PVC Pass Throughs 
10 Cal Row/100m Run
10 Wall Balls #9/6

MOBILITY & SKILLS
Dynamic Stretch – HSPU – Kipping

CONDITIONING
12 Rounds For Time
4 Strict HSPU
8 Chest To Bar Pull-Ups
12 Squats
If You Have, wearing a vest #10/6

ACCESSORY WORK
Tri-set 1: 4×12 each
BB Preacher Curl
Standing Barbell Curl
DB Hammer Curl
——-
Tri-set 2: 4×12 each
DB Triceps Extension
DB Overhead Extension
Ring Dips (to failure)

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MGW WOD 280617

WARM UP
Alternate Tabata
Push Ups
Goblet Squat
Jump Rope
Bear Crawl

MOBILITY & SKILLS
Hips – Shoulders –  KB Snatch – POSE

CONDITIONING
5 Rounds For Time
400 Meter Run
30 AB-Mat Sit Ups
30 Kb Single Arm Overhead Squat #24/16
Change arm every 15 Squat.
If you drop off Kb before, do 5 Burpees for penalty

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GW WOD 270617

WARM UP
2 minutes of Single or Double Unders
Then, 2 rounds of
20m Walking
Lunge
10 Knees to elbows
30 Mountain climbers

MOBILITY & SKILLS
Hamstring – Low Back – Hips – Deadlift

CONDITIONING
For Time
21 – 15 – 9
Box Jump #60/50
Deadlift # 1.2 BW

ACCESSORY WORK
Superset 1:
Seated Arnold press 3×10-12
Barbell curl 3X10-5-5
Tri-set 1: 3×10-12 each, use same bar weight for all 3 moves
Barbell upright row
Barbell curl
Barbell skullcrushers
Superset 2:
Seated alternating dumbbell curls 2×10/arm
Seated dumbbell side laterals 2×10-12
Superset 3:
Dumbbell rear delt flyes 2×10-12
Triceps pushdown 2×12-15

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Happy Birthday Wod 260617

WARM UP
Complete a 5 minute AMRAP of:
10 Push Ups Hand Release
10 Box Step Ups
15 Butterfly Sit Ups
10 Thrusters (Empty Bar)

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING
Visto Che Era Ieri… Happy Birthday Coach…+1
AMRAP 24′
Buy in 49 Lateral Burpees
Then
25 Push Ups Hand Release
6 Clusters #45/30
19 Kettlebell Swing #24/16
68 Double Unders

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DAY OFF!!! 250617

DAY OFF!!!

“Il guerriero sa che è libero di scegliere ciò che desidera: le sue decisioni sono prese con coraggio, distacco e, talvolta, con una certa dose di follia.”
PAULO COELHO

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WMG WOD 240617 “San Giuvááá… Che Si Partituuu”

WARM UP
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
Hips – Shoulders – Kb Snatch

CONDITIONING
“San Giuvááá… Che Si Partituuu”
6 Rounds For Time
24 Alternate Kettlebell Power Clean & Press #24/16
24 Wall Ball Shots #9/6
500m Row
24 Burpees touch # 15cm
24 Toe To Bar

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MG WOD 230617

WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Skips
5 Burpees
10 Walking Lunges
4 Inch Worms

MOBILITY &SKILLS
Dynamic Stretch – HSPU -Kipping

CONDITIONING
As Many Rounds as Possible in 20 minutes
Buy in 800mt Run;Then:
5 Deficit Handstand Push-Ups
10 Pull-Ups
25 Air Squats
At The Top of Every 5 minutes, Perform
50 Double Unders

ACCESSORY WORK
6 Rounds
Perform the following single DB complex, switch arms each round
4x Squat clean
4x Push press
4x Windmill
4x Overhead lunges

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W WOD 220617

WARM UP
Jog 400 mt/Row 500 mt
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to bar
10 Good mornings
10 GHD sit-ups

MOBILITY & SKILLS
Clean Warm Up – Push Jerk

CONDITIONING
A) For time/reps
With a continuously running clock complete 5 Clean & Jerk every minute.
0:00-5:00 #30/15
5:00-10:00 #40/25
10:00-15:00 #50/35
Continue adding #10 every 5 minutes for as long as you are able.

B) Bring Sally Up Squat Test #50% BW

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GWM WOD 210617 – IT’S TIME TO CHIPPER –

WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups 50/40
10 Wall Ball Clean 9/6
10 Hand-release push-ups
10 Sit-ups

MOBILITY & SKILLS
Hips – Shoulders – Sumo Deadlift High Pull

CONDITIONING
“Just Another Variation”
For Time
Row 30 calories
30 Burpees
30 Box jumps
30 Toe To Bar
30 Wall-ball #9/6
30 Sumo Deadlift High Pull #40/29
30 Push Press #40/29
30 Sit Ups
30 Front Squats #40/30
Row 30 calories

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