Settembre 2018

W WOD – THANKS GOD IT’S FRIDAY 28.09.18 – IT’S TIME TO COMPLEX

MOBILITY & WARM UP
10′ Banded stretch Arounds Trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech

SKILLS
CLEAN WARM UP:
Then
A) Every 1’30” for 4 Sets of the Complex:
1 Clean Pull
2 Hang Power Cleans
3 Front Squats
Score is max weight in last round

B) Only Advanced* Athletes continued with a ladder:
7 rounds for max reps
1 minute max reps Squat Clean starting at #61/40
Rest 1 minutes
Continue up ladder adding #10/5 kg to the bar Untill Failure
*the advanced are the athletes with over a year of experience

 

 

Read More
M WOD – THURSDAY 27.09.18

MOBILITY & 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

SKILLS
Pose Running

CONDITIONING
For Time
1600 mt run
100 Double Unders
800 mt Run
80 Double Unders
400 mt Run
60 Double Unders
200 mt Run
40 Double Unders
Time Cap 30′

Read More
WMG WOD – WEDNESDAY 26.09.18

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
EMOM 12 minutes
1 – 45 sec Bike or Row
2 – 20 alternate Kb Swing
3 – 100 mt Run
4 – 5 Good Mornings + 5 Back Squats + 5 Strict Presses
Directly into
2 Rounds of:
5 Slow Wall Squats (5-0-5)
5 Spiderman & Reach each side
4 Warrior Strecth

SKILLS
Deadlift – Kb Swing

CONDITIONING
On Continuos running Clock for 18 minutes time cap:
For Time
21-18-15-12-9-6-3
Deadlift #1.2 BW
Double Unders
Kb Swing #24/16
Toes To Bar

Read More
MG WOD – TUESDAY 25.09.18 – “G.I. JANE MEET FRIENDS”

MOBILITY & WARM UP
10′ Banded Stretch & Foam Rolling; then:
2 Rounds Not for Time
200 m Jog
5 Slow Scap Retractions
5 Kip Swings
1-3 Pull-Ups
15 Double-Unders
Directly
into
2 Rounds Not for Time
200 mt Row
5 Pushups
5 Spiderman and Reach, each leg
10 Sit-Ups
15 Double-Unders

SKILLS
Ring Dips – Handstand Push Ups

CONDITIONING
” GI JANE MEET FRIENDS”
AMRAP 12′
50 Double Unders
1 Round of: “JT ”
5 Handstand Push-Ups
10 Ring Dips
15 Push-Ups
40 Double Unders
1 Round of: ” Cindy ”
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders
1 Rounds of: ” G.I. JANE ”
Max Burpees Pull Ups
Untill End Of Time

Read More
W WOD – MONDAY 24.09.18

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
250 mt Row
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS
Squat: Air – Front Squat – Overhead

Barbell Warmup (empty barbell)
5 Good Mornings
5 Presses (behind the neck)
5 Front Squats
5 Stiff Legged Deadlifts
Then:
CONDITIONING
Front Squat
5-5-3-3-3-1-1-1-1

Read More
GW WOD – THANKS GOD IT’S FRIDAY 21.09.18 – DAVID Vs GOLIA –

MOBILITY & WARM UP
10′ mobility skills around trouble area; then
2 Rounds:
200m Run
5 Warrior stretch each side
5 Walkout
5 Slow Wall Squats
15 Double-Unders
Then 2 Rounds:
200m Run
5 Pushups
5 Spiderman and Reach, each leg
15 Sit-Ups
15 Double-Unders

SKILLS
2 rounds not for time
5 Good Morning
5 Back Squats
5 Push Press Behind the neck
5 Stiff legged Deadlift
5 Power Clean

CONDITIONING
AMRAP 20′
10 Floor Press #60/40
10 Burpees
10 Back Squats #60/40

Read More
WM WOD – THURSDAY 20.09.18

MOBILITY & WARM UP
10′ Mobility around trouble area; then:
3 Rounds:
200 mt Jog
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Pull-Ups
5 Wall Squats

SKILLS
Clean Warm Up

STRICT GYMNASTICS
3 Rounds, Not for Time:
15″ L-Sit Hold
20″ Superman Hold
35″ Hollow Body Hold

Then: Start With the empty bar, 3 “Complexes”
and reaches the weight with which to do 15 repetitions unbroken
Deadlift
Deadlift High PullFront Squat
Power Clean
Squat Squat Clean

CONDITIONING
15-12-9 Clean #60/40
100mt Shuttle Sprint

Read More