Gennaio 2018 Archives

MGW WOD – WEDNESDAY 31.01.18

WARM UP
Complete 3 Rounds Not For Time of:
25 PVC Shoulder Dislocated
20 Double Unders / 40 Skips
15 Butterfly Sit Ups
10 Walking Lunges
5 Pull Ups/Ring Rows

MOBILITY & SKILLS
Shoulders – Clean Warm Up – Handstand Push Ups

CONDITIONING
In a continuos Running Clock For 20 Minutes:
AMRAP 4 Minutes
100 Double Unders
30 Handstand Push Ups
Max Power Clean #43/30
Rest 4′
AMRAP 4 Minutes
75 Double Unders
25 Handstand Push Ups
Max Power Clean #55/40
Rest 4′
AMRAP 4 Minutes
50 Double Unders
20 Handstand Push Ups
Max Power Clean #70/55

GW WOD – TUESDAY 30.01.18

WARM UP
5 minutes Practice Duoble Unders, Then:
2 Rounds Not For Time
20 Hand-to-Hand KB swings
20 Hollow Body Rock
10 Superman
10 Boot-Strappers
5 Armbar

MOBILITY & SKILLS
Hips – Squat Therapy

CONDITIONING
3 – 6 – 9 – 12 – 15 – 18
Chest to Bar
Ring Dips
Barbell-Facing Burpees
Overhead Squats #43/30

ACCESSORY WORK
Tri-Set 1
Weighted Chest to Bar Chin-Ups 3×5
Seated Alternating Dumbbell Curls 3×20
Standing Dumbbell Hammer Curls 3×15

Tri-Set 2
Weighted Dips 3×5
Weighted Ring Extension 3×10
Weighted Push Ups Close Grip 3×15

M WOD – MONDAY 29.01.18 – ROAD TO THE SPARTAN RACE –

WARM UP
20 Active Downward Dog – Alternate Toe Touch
30″ Standing Leg Swing (front)
30″ Running Skips or Assisted Kneelift
15 Lateral Squat Landing R
30″ Standing Leg Swing ( across )
30″ Running Skipsbor Assisted Knee lift
15 Lateral Squat Landing L
20 Active Downward Dog / Alternate Toe Touch
20 Walking High Kick
20 Walking Quad Stretch
30″ Skip
20 Walking Lunges Combo – 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle – Hamstring – Low Back – Hips

STRENGHT
On The Minute For 8 Minutes
Front Squat
3 – 3 – 3 – 3 – 3 – 3 – 3 – 3
Set the bar #80%BW

Rest 5′ Then

CONDITIONING
1 Rounds
Rest for exact amount of time as previous row interval
Row 250m Dumper #9/7 – Run 200m
Rest
Row 500m – Run 400m
Rest
Row 1000m – Run 800m
Rest
Row 2000m – Run 1600m
Rest
Use The Pace of Last Time Trial of 2000 Row/1600 Run

DAY OFF!!! – SUNDAY 28.01.18

DAY OFF!!!

Non sai mai cosa c’è dietro l’angolo. Potrebbe essere tutto. Oppure potrebbe essere nulla. Continua a mettere un piede davanti all’altro, e poi un giorno ti guarderai indietro e scoprirai di aver scalato una montagna.
“Tom Hiddleston”

WMG WOD – SATURDAY 27.01.18 – “JACKIE HAS FALLEN OUT OF BED”

WARM UP
50 Kb Swing ( Light Weight )
40 Floor Press
30 Push Press
20 Alt Kb Snatch
10 Boot Strappers
5 Armbar x side

MOBILITY & SKILLS
Hips – Low Back – Shoulders – Pull Ups ( Kipping – Butterfly )

CONDITIONING
“JACKIE HAS FALLEN OUT OF BED”
3 Rounds For Time
50 Thrusters #20/15
40 Cal Bike
30 Pull-Ups

ACCESSORY WORK
A) EMOM 6′
Power Snatch + Squat Snatch + OHS #60% 1 RM

Rest 3′

B) EMOM 6′
Power Clean + Front Squat + Hang Power Clean #60% 1 RM

MG WOD – THANKS GOD IT’S FRIDAY 26.01.18 – “ANNIE”

WARM UP
2 rounds
Run 200m or Row 250m
20m Bear Crawl
10m Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
10′ Dynamic Stretch

CONDITIONING
A) For Time
50-40-30-20-10 Cal Row
5-10-15-20-25 Push Ups
Time cap 15′

Rest 5′, Then

B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 08.09.2017

W WOD – THURSDAY 25.01.18

WARM UP
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
30 Floor Press ( 20 each )
20 Halo
10 Armbar

MOBILITY & SKILLS
Clean Warm Up – Press (strict, push, jerk)

STRENGHT
Find in 12 minutes 1 RM of
Clean

Rest 5′ then

CONDITIONING

“LIFT ME UP”
For Time
Lift 2500/1500 Kg Ground-to-Overheads (anyhow)
Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 2500/1500 Kg. Athletes can choose from the following weight/rep combinations:

Men
70 x 36 reps
60 x 42 reps
43 x 58 reps
35 x 71 reps

Women
45 x 33 reps
40 x 38 reps
35 x 43 reps
25 x 60 reps

GWM WOD – WEDNESDAY 24.01.18 – “FIGHT GONE BAD”

WARM UP
5′ Practice Double Unders
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Ball slam #9/6
10 Hand-release push-ups
10 Sit-ups

SKILLS
Med Ball Clean – Sumo Deadlift High Pull

CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #55/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 06.05.17

ACCESSORY WORK
Superset1
Single Arm Dumbbell Row 3X8-12
DB Single Bench Press 3X10-12
Superset 2
Compound Row 3X15
GHD Wall Ball Sit Ups 3X15-20
Superset 3
Dumbbell Pull Over 2X10-12
Rear Delt Fly 2X12-15

Biceps Curl 28X2
Biceps Curl 28 are performed by taking dumbbells and doing 7 reps half-way down curls w/pronated (palm down) grip; 7 reps half-way up curls w/neutral grip (palms facing each other); 7 reps full ROM w/supinated grip (palms up), and a 7-second midrange isometric hold (any grip you wish)

WM WOD – TUESDAY 23.01.18

WARM UP
Complete a 6 minute AMRAP of:
15 Butterfly Sit Ups
10 Cal Row/100m Run
10 Wall Balls #9/6
4 Inch Worms

MOBILITY & SKILLS
Hamstring – Low Back – Deadlift

CONDITIONING
For Time
300 cal Row/Air Dyne; every 100 Cal Perform:
30 Deadlift #1.2 BW
15 mt Barbell Yoke Walk # BW+Suspended KB 2x#24/16
5/3 Tire Flips #1.5 BW or Heavier

ACCESSORY WORK
EMOM 8′
1 Hang Power Snatch
1 Squat Snatch
3 Overhead Squats
#40% 1 RM of Snatch

G WOD – MONDAY 22.01.18

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

MOBILITY & SKILLS
Dynamic Stretch

STRENGHT
Every 60 seconds
Perform one set , add #5 kg per round until failure of:
2 Back Squats (starting weight is # BW)

Rest 5′ Then:

CONDITIONING
AMRAP 20 minutes
5 Handstand Push Ups
10 Toe To bar
20 Air Squats
40 Walking Lunges