Gennaio 2019

W WOD – THURSDAY 31.01.19 – HEAVY DAY- PRESS –

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 3 reps of shoulder press, then:

CONDITIONING
On the 2:00 x 9 rounds Shoulder Press 3 – 2 – 1 Push Press 3 – 2 – 1 Push Jerk 3 – 2 – 1

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WMG WOD – WEDNESDAY 30.01.19 “JACKIE”

MOBILITY & WARM UP 300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING “JACKIE” For time 1000 meters Row 50 Thrusters #20/15 30 Pull-Ups

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WG WOD – TUESDAY 29.01.19 – “Today the table of 7”

MOBILITY & WARM UP 10′ Banded Stretch Around Trouble Area; Then:EMOM x 12 (3 Rounds) 1 – 45″ Row/Double Unders/200mt Run 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 Squat Therapy – Overhead Squats 2 Rounds Not For Time 3 OH Squats 6 DB Hang Clean & Jerk 9 HR Push Ups

CONDITIONING “Today the table of 7” 3 Rounds For Time 7 Overhead Squat #52/35 14 DB Hang Clean & Jerk #25/15 21 Hand Release Push-Ups


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M WOD – MONDAY 28.01.19 –

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: 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 10′ Practice Double Unders 3 rounds 15 cal row 10 Double Unders rest 1′

CONDITIONING 5 rounds for time 250 meters Row 50 Double Unders

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MGW WOW – SATURDAY 26.01.19 – TRAIN WITH A COACH “BIRD BOX”

MOBILITY & WARM UP 1:30 Row (Slow) + 20 Hollow BodyRocks + 20 Superman 1:00 Row (Moderate) + 15 Hollow Body Rocks + 15 Superman Rocks 30″ Row (Fast) + 10 Hollow Rocks + 10 Superman Rocks After each round, complete the below mobility:
After the 20 – 30sec Spiderman and Reach 
After the 15 – 30sec Walkouts 
After the 10 – 30sec Reverse Samson Then:
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans

SKILLS & SPECIFIC WARM UP Rope Climb
400 Meter Run
2 Rope Climbs
5 Power Clean and Jerks

CONDITIONING BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30 “BIRD BOX”
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks #52/38

Scaled Version 800 mt Run – 10 Chest To Bar – 30 Clean & Jerk #35/20

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WM WOD -THANKS GOD IT’S FRIDAY 25.01.19 – “DEAD OF 400″

MOBILITY & WARM UP 3 Rounds:20/15 Light Bike/Row 10 Alternating Samson Stretches 1 Round of Strict Cindy 5 Spidermans & Reach x side 3 Reps of the “Clean Barbell Warmup” 3 Deadlifts – 3 Hang Muscle Cleans – 3 Strict Press – 3 Good Mornings – 3 Front Squats – 3 Hang Squat Cleans

SKILLS & SPECIFIC WARM UP Deadlift 2 Rounds 100 mt Run 7 Deadlift

CONDITIONING “Dead of 400” 5 Rounds For Time 400 mt Run 21 – 18 – 15 – 12 – 9 Deadlift #1.2 BW Time Cap 18′


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G WOD – TUESDAY 24.01.19 – “The Break…”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions 
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups
Then:
2 Rounds:
4 Inch Worm
20 Sec Handstand Hold 
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Kipping – Pistols
2 Rounds
1 Bar Muscle Up/Chest To Bar – 2 One Legged Squats – 3 Handstand Push Ups

CONDITIONING
“The Break …”
AMRAP in 15 minutes
3 Bar Muscle-Up
6 Pistols Squats
9 Handstand Push-Ups

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WGM WOW – SATURDAY 19.01.19 – TRAIN WITH A COACH “BROKEN ROAD”

MOBILITY & WARM UP 1:30 Row (Slow) + 20 Hollow BodyRocks + 20 Superman 1:00 Row (Moderate) + 15 Hollow Body Rocks + 15 Superman Rocks 30″ Bike (Fast) + 10 Hollow Rocks + 10 Superman Rocks After each round, complete the below mobility:
After the 20 – 30sec Spiderman and Reach
After the 15 – 30sec Walkouts
After the 10 – 30sec Reverse Samson Then:
2 Rounds with a DB
3 Deadlifts (each arm)
3 Hang Cleans (each arm)
3 Strict Presses (each arm)
3 Hang Snatches (each arm)

SPECIFIC WARM UP
3 Rounds of:
3 DB Hang Clean and Jerk, left arm
3 DB Hang Clean and Jerk, right arm
6 Alternating Dumbbell Power Snatches
6 Pull-Ups
10 Cal Row

CONDITIONING “Broken Road” “On the 5:00” x 4 Rounds:
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Pull-Ups
15/12 Calorie Row

Record all 4 rounds, with our score for the day being our *slowest* of the 4.

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