Marzo 2018 Archives

WOM SATURDAY 31.03.18 – “METCON CHALLENGE”

CHALLENGE YOURSELF, CHALLENGE OUR METCON 4!!!

METCON 1
“Half Iron Triathlon”
1-10 reps of Linda:
For time:
Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 0.75xBW
Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 1-10.

TEAM METCON
For Time (with a Partner)
1,000 meter Row
50 Thrusters #20/15
30 Chest-to-Bar Pull-Ups
While athlete 1 do Row, Athlete 2 grab the bar # BW. Do 1 Deadlift and stay in hold Position Untill failure. If 2 drop the bar, 1 stop row. When every two end The 1000 meters, move in 50 thrusters and Chest to Bar Synchro.

METCON 3
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #20/12.5 kg
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

MG WOD – THANKS GOD IT’S FRIDAY 30.03.18 – “HAPPY BIRTHDAY CAPTAIN AMERICA”

WARM UP
AMRAP 6′
20 PVC Shoulder dislocated
10 Shoulder Press ( empty bar )
10 Bent Row
10 Good Mornings

MOBILITY & SKILLS
Handstand Push Ups – Kipping

CONDITIONING
“Happy Birthday Captain America”
Buy in
2018 mt Row, then;
3 Rounds of:
30 Burpees
3 Handstand Push Ups (New Open Standards)
20 Deficit Push Ups
18 Chest To Bar
34 Double Unders
Time Cap 17 minutes

If You Have a Vest or Body Armor, Wear It. #9/6

W WOD – THURSDAY 29.03.18

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & Press, switch hands each rep
10 Boot Strappers
10 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Clean Warm Up – Push Jerk

CONDITIONING
Every 0:30 for 15 minutes
2x Clean & jerk #61/43

WOW – WEDNESDAY 28.03.18 – “CALVARIO” –

WARM UP
10x15m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Hang Power Clean (Empty Bar)
10 Front Squat (Empty Bar)
10 Sumo Deadlift High Pull (Empty Bar)
10 Hand-release push-ups

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING*
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 12.04.17

Complete all three AMRAPs including rest between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

WM WOD – TUESDAY 27.03.18

WARM UP
Complete a 2 Rounds Not For Time of:
15 mt Running skips or Assisted kneelift
15 Deadlift (Empty Bar)
15 Standing leg swing ( across) x leg
15 Butterfly Sit Ups
30 active downward dog / alternate toe touch
100m Run

MOBILITY & SKILLS
Deadlift – Pose Running

CONDITIONING
27 – 21 – 15 – 9
Deadlift # BW
400mt Run Every Rounds

ACCESSORY WORK
20 Minute Recovery Bike/Row

G WOD – MONDAY 26.03.18

WARM UP
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman

MOBILITY & SKILLS
“Back to school”
Air Squat – Push Up

STRENGHT
Shoulder Press
every 30″
5×65%; 5×75%; 5×85%; 3x8x65%

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata 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 27.11.17

DAY OFF!!! – SUNDAY 25.03.18

DAY OFF!!!

“La pazienza, la perseveranza e il sudato lavoro creano un’imbattibile combinazione per il successo.”
NAPOLEON HILL

WOW OPEN 18.5 – SATURDAY 24.03.18

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

MOBILITY & SKILLS
Thrusters – Kipping

CONDITIONING
OPEN 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 45
Women use 30
Scaled: (Ages 16-54)
Men use 30 kg, perform jumping chin-over-bar pull-ups
Women use 20 kg, perform jumping chin-over-bar pull-ups

GW WOD – THANKS GOD IT’S FRIDAY 23.03.18

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Sumo Deadlift High Pull ( Empty Bar )
10 Push Ups
10 Bent Row ( Empty Bar )

MOBILITY & SKILLS
Clean Warm up – Ring Dips

CONDITIONING
For Time
30-20-10 Hang Power Clean #50/35
15-10-5 Ring Dips
3-2-1 Rope Climb
Time Cap 10 Minutes

ACCESSORY WORK*
Strict Toes To Bar 3×12-15
GHD Sit-Ups 3×15-20
Back Extensions (no weight) 3×15-20
Barbell Roll-Outs 3×10-12
*Only for more than 6 month of experience

M WOD – THURSDAY 22.03.18 – THE ROAD TO THE SPARTAN RACE

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Trigger Point – Double Unders

CONDITIONING
For Time
500 Double Unders
Every 100, do 50 Cal Row