Dicembre 2017

DAY OFF!!! SUNDAY 31.12.17 / MONDAY 01.01.18

DAY OFF!!!

HAPPY NEW YEAR!!!

Indovinami, indovino,
tu che leggi nel destino:
l’anno nuovo come sarà?
Bello, brutto o metà e metà?
Trovo stampato nei miei libroni
che avrà di certo quattro stagioni,
dodici mesi, ciascuno al suo posto,
un carnevale e un ferragosto,
e il giorno dopo il lunedì
sarà sempre un martedì.
Di più per ora scritto non trovo
nel destino dell’anno nuovo:
per il resto anche quest’anno
sarà come gli uomini lo faranno.
“Gianni Rodari”

 

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WOW GWM – SATURDAY 30.12.17

WARM UP
40 alternate Kettlebell Swing
30 Floor Press
20 Alternate Clean & Jerk
10 Boot Strappers
5 Windmill x side

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

CONDITIONING
EMOM 24′
Minute 1 – 1 Round of “1 Burpees + 2 Jump Pull Ups + 3 T2B”
Minute 2 – 20 Alternate Kb Snatches #24/16
Minute 3 – Max Calorie Row
Minute 4 – Rest

 

 

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WM WOD – THANKS GOD IT’S FRIDAY 29.12.17

WARM UP
40 Hand-to-hand Swings
30 Alternating Floor Press
20 Clean & jerk, Switch hands each rep
20 Goblet squat
20 Halo

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING

6 Rounds
21 -18 – 15 – 12 – 9 – 6
Deadlift # BW
100m Shuttle Sprint

ACCESSORY WORK
EMOM 10 minutes
Odd – 3 Push Jerks #70%
Even – Max Cal Row in 30″

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G HAPPY BIRTHDAY WOD – THURSDAY 28.12.17 – ” TE CORGA ‘N FURMINE”

WARM UP
5′ Jog
Then, 2 rounds of
5x/leg Box step-ups 50/40
10 Over Head Walking Lunges
10 Hand-release Push-Ups
10 Ring Row
10 Sit-ups

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
HAPPY BIRTHDAY WOD
” TE CORGA ‘N FURMINE”
For Time
Buy in 42 Burpees
then 23 Rounds of:
12 Pull Ups
17 Push Ups
28 Squats
Cash Out 42 Box Jump

ACCESSORY WORK
Superset 1:
Dumbbell Bench Press 4×6-8
Bent Barbell Row 4-8

Superset 2:
Chin-ups 3×6-8
Incline Dumbell Press 3×12-15

Superset 3:
Cal Row Only Arms 4×15 Dumper 8/10
Incline Bumbbell Flyes 4×10-12

Superset 4:
One arm dumbbell row 3×10-12/arm
Dumbbell pullovers 3×8-10

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MGW WOD – WEDNESDAY 27.12.17

WARM UP
10 Push Ups
20 Double Unders / 40 Single
5 Burpees
10 Walking Lunges

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

CONDITIONING
Three AMRAPs in 20 minutes
AMRAP in 6 minutes
500m Row (cal)
5 Handstand Push-Ups
5 Sumo Deadlift High Pull #60/40
Rest 1′
AMRAP in 6 minutes
50 Double Unders
5 V-ups
5 Ground to Overhead #60/40
Rest 1′
AMRAP in 6 minutes
50 cal Bike
5 Pull Ups
5 Squat Clean #60/40

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WMG WOD – SATURDAY 23.12.17

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Air Squats
15 Butterfly Sit Ups
20 PVC Pass Throughs

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING
For Time
21-15-9
Kettlebell Swings 24/16
Cal Row
Burpees over the Row

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MG WOD – THANKS GOD IT’S FRIDAY 22.12.17

WARM UP
5 minutes Practice Double Unders; Then 2 Rounds Of:
30 Hand-to-Hand KB swings
20 Hollow Body Rock
10 Boot-Strappers
5 Knees to Chest

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.

ACCESSORY WORK
Not for Time:
30-20-10:
Med-ball GHD Sit-Ups
Back Extensions

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