Luglio 2018 Archives

MG WOD – TUESDAY 31.07.18 – “The World Seen Upside-Down”

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
Hips – Hamstring – Low Back – Shoulders

CONDITIONING
“The World Seen Upside-Down”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Handstand Push Ups
Rest 2′; then:
2 Rounds:
400 Meter Run
40 Double Unders
15 Handstand Push Ups
Rest 2′; then:
3 Rounds:
200 Meter Run
20 Double Unders
9 Handstand Push Ups

W WOD – MONDAY 30.07.18 – “LIFT ME UP”

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

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

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:
*compare to 25.01.18

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

DAY OFF!!! – SUNDAY 29.07.18

DAY OFF!!!

“Non potrete mai perdere due delle risorse più importanti che avete: la forza della vostra mente e la libertà di utilizzarla.”
NAPOLEON HILL

GWM WOD – SATURDAY 28.07.18

WARM UP
2 Rounds Not For Time
500 mt Row
40 Alternate Kb Swing
30 Alternate Kb Snatch
10xArms Kb Push Press
10 Boot Strappers

MOBILITY & SKILLS
Low Back – Hips – Wall Ball Clean – Handstand Push Ups

CONDITIONING
AMRAP 15 Minutes
15 Wall Ball #9/6
5 Handstand Push Ups
1 Rope Climb

rest 5′ then:

3 Round For Time
10 Deadlift #100/70
50 Double Unders

Rest 5′ Then:

For Time
30 – 20 – 10
Pull Ups

WM WOD – THANKS GOD IT’S FRIDAY 27.07.18

WARM UP
400 mt Run;
then 2 Rounds of:
10 Lateral Burpees
10 Deadlift (Empty Bar)
10 Sumo Deadlift High Pull
10 Front Squats
then:
400 mt Run

MOBILITY & SKILLS
Hips – Clean Warm Up

CONDITIONING
10 Rounds For Time
5 Bench Press/Floor Press #BW
5 Squat Clean #.75BW
20 Double Unders
Cap Time 20′

G WOD – THURSDAY 26.07.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch

MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups

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

*Compare to 27.11.17

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.

MGW WOD – WEDNESDAY 25.07.18

WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises

MOBILITY & SKILLS
Shoulders – Squat Therapy – Kipping

CONDITIONING
4 Rounds For Time
500 mt Row
10 Clapping Push Ups
15 Toes To Bar
20 Double Kettlebell Lunge #24/16

GW WOD – TUESDAY 24.07.18 – “BETTY”

WARM UP
400 mt Jog
Then, 3 rounds of
20 Shoulder Dislocated
10 Hand-Release Push-Ups
10x/leg Box step-ups
10 Plate Ground To Overhead
10 Sit-Ups

MOBILITY & SKILLS
Hips – Shoulders – Push Press

CONDITIONING
“BETTY”
5 Rounds For Time
12 Push Press #61/43
20 Box Jumps #60/50

M WOD – MONDAY 23.07.18

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

MOBILITY & SKILLS
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running

CONDITIONING
For Time
500 Double Unders
Every 100, do 400 mt Run
Time Cap 25′

DAY OFF!!! SUNDAY 22.07.18

DAY OFF!!!

Ogni maestro e’ stato prima un principiante,
Ogni professionista ha iniziato come dilettante,
Ogni icona all’inizio era uno sconosciuto.

“Robin Sharma”