Novembre 2018

G WOD – THANKS GOD IT’S FRIDAY 30.11.18 – 44 GATTI IN FILA PER TRE… –

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups

CONDITIONING
” 44 GATTI IN FILA PER TRE…
…HAPPY BIRTHDAY MIRIAM”
For Time
Buy in 44 Box Jump Over
then 5 Rounds of:
30 Walking Lunges
11 Chest To Bar
20 Air Squats
18 Decline Push Ups (Plate) #25/15
Cash Out 44 Burpees over the plate

 

 

 

Read More
WM WOD – THURSDAY 29.11.18

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Overhead Squat

CONDITIONING
AMRAP 12 min
10 Overhead Squats #60% 1RM
35 Double Unders

Read More
W WOD – WEDNESDAY 28.11.18 – “DT”

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 20 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up; Then:3 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
DT
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

Read More
WMG WOD – TUESDAY 27.11.18 – “ONCE WAS DIRTY THIRTY”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Ring Dips
2 Rounds, Rest 2 min
15 DU + 5 Push Press + 5 Toes To Bar + 5 Russian Swing + 5 burpees

CONDITIONING
“ONCE WAS DIRTY THIRTY”*
-Happy Birthday Simone-
For Time
30 Kettlebell Swings #24/16
30 Double Unders
30 Box Jumps #60/50
30 Push Press #35/25
30 Cal Row
30 Ring Dips
30 Wall Balls #9/6
30 Double Unders
30 Toe To Bar
30 Power Snatch #35/25
30 Cal Row
30 Facing The Bar Burpees
*compare to 03.01.18

Read More
GM WOD – MONDAY 26.11.18 – “I Don’t Know You”

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′
1 – 45″ Bike / Row
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb

CONDITIONING
“I Don’t Know You”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Double Unders
Every Rounds 1 Rope Climb
Time Cap 20 minutes

Read More
MGW WOW – SATURDAY 24.11.18 – TRAIN WITH A COACH “FAIR SHARE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 500 Meter Row; Then:
30-20-10:
Sit Ups
After each set, complete 3 Spidermans + 3 Walkout + 5 Strict Pull-Ups
Cash Out 500 Meter Row
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Snatc
5 Push Presses Snatch Grip

SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
Specific Primer for “Fair Share”:
100 Meter Run, 7 Power Snatches
100 meter Run, 7 Box Jump Overs
100 Meter Run, 7 Thrusters

CONDITIONING
A) Only Competitors
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15′)

B)”FAIR SHARE”
Teams of 3,
2 Rounds (30:00 Time Cap)
200 Meter Run Each, 100 Power Snatches #35/25
200 Meter Run each, 100 Box Jump Oves #60/50
200 Meter Run each, 100 Thrusters #43/29

*courtesy of comptrain master

Read More
WG WOD – THANKS GOD IT’S FRIDAY 23.11.18 – DEAD OF SHOULDERS –

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Burgener Warm Up
2 Rounds of:
4 Alt Snatches + 10″ Handstand Hold + 2 Alt Snatches + 2 Handstand Push Ups

CONDITIONING

“DEAD OF SHOULDERS”
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch #24/16
Handstand Push-Ups
Time Cap: 12 minutes

 

Read More
M WOD – THURSDAY 22.11.18 – BOAT RACE –

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
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 & SPECIFIC WARM UP
Pose Running

CONDITIONING
BENCHMARK
“BOAT RACE”*
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
*compare to 13.7.18

Read More
WGM WOD – THURSDAY 21.11.18 – HAPPY BIRTHDAY MR. COPPOLA

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Clean Warm Up
1 Rounds, Rest 1-2 min
15 DU + 5 Squat Clean + 3 Toes To Bar + 5 Russian Swing + 10 OH Walking Lunges

CONDITIONING
“Happy Birthday Mr. Coppola”
AMRAP 21′
20 Squat Clean #35/20
11 Toes To Bar
20 Kettlebell Swing #24/16
18 Overhead Walking Lunges Plate #20/10
Every 3′ do 30 Double Unders

Read More