Marzo 2019

GWM WOW – SATURDAY 30.03.19 – TRAIN WITH A COACH “ROPE A DOPE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

EMOM 12
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings

15/12 Calorie Light Bike + 1 Rope Climb
15/12 Calorie Light/Moderate Bike + 8 Alternating DB Snatches (slightly heavier than earlier)
15/12 Calorie Moderate/Hard Bike + 1 Rope Climb + 4 DB Snatches (slightly heavier than last)

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the dumbbell:

1 Round, at low intensity (walk-through pace).
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row

Rest 1:00-2:00

1 Round, now at workout pace:
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row
1 Rope Climb

CONDITIONING 10.30

“Rope a Dope”

10 Rounds:
1 Rope Climb
8 Alternating DB Snatches #20/15
25/18 cal Row

CONDITIONING 13.30

“Rope a Dope”

Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches #30/22.5
300 Double-Unders
15 Rope Climbs (15′)

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WMG WOD -THANKS GOD IT’S FRIDAY 29.03.19 – “JACKIE PLAY BALL”


MOBILITY & WARM UP
500-350-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
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
Wall Ball Clean

1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump
1 Round 10 Double Unders 5 Wall Ball, 5 Box Jump Over
1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump, 5Wall Ball, 5Box Jump Over

CONDITIONING
“JACKIE PLAY BALL”
3 Rounds For Time
50 Wall Ball #9/6
40 Double Unders
30 Box Jump Over #60/50

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MG WOD – TUESDAY 28.03.19 – “SEAN HANLEY”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
2 rounds: 15 Cal Row – 5 Burpees

CONDITIONING
“ SEAN HANLEY ”
For Time
2000 mt Row
5 Burpees Over the Row

Perform 5 burpees with lateral jumps over the rower every minute at the start of the minute until the 2000 meter row is over. After that, perform another 5 burpees with lateral jumps over the rower.

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W WOD – HEAVY DAY -WEDNESDAY 27.03.19 – “DEADLIFT”

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
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 & SPECIFIC WARM UP
Deadlift

With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
Then:
3 Rounds of Deadlift
7 – 5 – 3 #50-60-70% 1 RM


CONDITIONING 
Every 2′
Establish Heavy Singles of Deadlift* 
5 – 3 – 2 – 1 – 1 – 1 – 1

*compare to 07.01.19

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WMG WOD – TUESDAY 26.03.19 – “REDUNDANCY”

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
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Toes To Bar

CONDITIONING
“REDUNDANCY ”
5 Rounds For Time
25 Kb Swing #24/16
50 Double Unders
25 Toes To Bar

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WG WOD 25.03.19 – RETEST YOUR “OPEN 19.5”

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

30″ Childs Pose
45″ Laying Front Rack Stretch 
30″ Wrist Streches in each position

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING

OPEN 19.5

33-27-21-15-9:
Thrusters 
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

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WOW SATURDAY 23.03.19 – “OPEN 19.5”

TWO DIFFERENT CLASS TODAY, 10.30 TEST YOUR OPEN. 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position 

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING 10.30

Open 19.5

33-27-21-15-9:
Thrusters
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

CONDITIONING 13.30

“CLOVIS”

For Time

10 mile Run 16 Km

150 Burpee Pull-Ups

Partition the Run and Burpee Pull-Ups as needed.


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MGW WOD -THANKS GOD IT’S FRIDAY 22.03.19 – “1X12… EQUAL 19.5”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
15 AB-Mat Sit Ups
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Walkout

2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Empty bar Deadlifts
Cossack Squats
Rest 1:00

SKILLS & SPECIFIC WARM UP

Deadlift, Kipping

CONDITIONING

“1X12… EQUAL 19.5”
3 Rounds for time
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Pull Ups
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Deadlifts #102/70

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