MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH” MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH”
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

Home / 2019 / Agosto

Agosto 2019

MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3 Rounds:

200 Meter Run 
15 Glute Bridges 
10 Russian Baby Makers 
5 Spiderman + Reach (Each Side) 

15-12-9:

Medicine Ball Deadlifts 
Medicne Ball Strict Press 
Medicine Ball Thrusters

2 Rounds of: 

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Elbow Rotations 
5 Strict Press
5 Overhead Squats 

SKILLS & SPECIFIC WARM UP

Build to Final Overhead Squats

After Each Weight Jump: 100 mt Run + 3 Box Jump

CONDITIONING

“CRAZY COACH”

AMRAP 3 minutes: 
200 mt Run 
18 Box Jump #60/50
Max Overhead Squat #35/20

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
15 Box Jump #60/50
Max Overhead Squat #43/30

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
12 Box Jump #60/50
Max Overhead Squat #52/38

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
9 Box Jump #60/50
Max Overhead Squat #61/43

Read More
WM WOD -THANKS GOD IT’S FRIDAY 30.08.19 – “HIT & RUN”

MOBILITY & WARM UP

3 Rounds

100 Meter Run 
5 Russian Baby Makers 
10 Warrior Squats 
5 Inchworms 

SKILLS & SPECIFIC WARM UP 

BURGENER WARM UP

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Good Morning
5 Snatch Grip Push Press Behind the neck
5 Romanian Deadlifts 
5 Power snatch

2 Rounds; increase Intensity & Load
200 Meter Run 
6 Alternating Dumbbell Snatches 
6 Dumbbell Squats

CONDITIONING

“Hit and Run”

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches # 22.5/15 kg
21 Single Dumbbell Squats # 22.5/15 kg

Read More
M WOD – THURSDAY 29.08.19 – “CRAZY RACE”

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
Pose Running – Double Unders

CONDITIONING

“CRAZY RACE”*

On the 5:00 x 5:
200 mt Run 
40/30 Calorie Row
20 Double Unders

Time remaining in each 5:00 window after completion is rest. Record all five rounds to the tracker below, with the score for the day being our *slowest* round. *compare to 03.06.19

Read More
WMG WOD – WEDNESDAY 28.08.19 – “WELCOME TO THE REAL WORLD”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 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

Overhead Squat

5 Snatch Grip Deadlifts +5 Hang Muscle Snatch+5 Overhead Squats

CONDITIONING

“WELCOME TO THE REAL WORLD”

21 Overhead Squats #43/30
200 mt Run
21 Lateral Burpees
15 Overhead Squats #43/30
200 mt Run
15 Lateral Burpees
9 Overhead Squats #43/30
200 mt Run
9 Lateral Burpees

Read More
MG WOD – MONDAY 27.08.19 – “ANNIE ON THE RUN”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS
Pose Running – Double Unders

CONDITIONING

“ ANNIE ON THE RUN RUN”
For Time
50-40-30-20-10:
Sit ups
Double Unders
Every Rounds
400 mt Run


Read More
W WOD – MONDAY 26.08.19 – “HEAVY SQUAT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger 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

SKILLS & SPECIFIC WARM UP
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

HEAVY BACK SQUAT*

Take 10 minute to find 1 set of 5 reps of Back Squat

Then:

On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

*compare to 01.07.19

Read More
DAY OFF!!! SUNDAY 25.08.19 – “QUOTES OF THE WEEK”

DAY OFF!!!

“Le sfide sono ciò che rendono la vita interessante… Superarle è ciò che le dà siginificato.”

Joshua J. Marine

Read More
WM WOW – SATURDAY 18.05.19 – TRAIN WITH A COACH “RUNAWAY TRAIN”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3-4 Rounds:

200 Meter Run 
15 Calorie Bike 
10 Glute Bridges 
5 Walkouts

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Front Squat + Jerk Complex

On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk

Beast Builder V3″

On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks

CONDITIONING

“Runaway Train”

3 Rounds (30 Minute Cap): 
400 Meter Run
25/18 Calorie Assault Bike – Row / 35 AirDyne

Directly Into…

15 Clean and Jerks # 34/25
12 Clean and Jerks #43/29
9 Clean and Jerks #52/38
6 Clean and Jerks #61/43
3 Clean and Jerks #70/48

Read More
WM WOD -THANKS GOD IT’S FRIDAY 23.08.19 – “FRAN”

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
Front Squat – Push Press
Round 1:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 08.02.19

Read More
G WOD – THURSDAY 22.08.19 – “Mary For Rounds”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“MARY FOR ROUNDS”

Rounds For Time
5 Handstand Push Ups
10 Hr Push Ups
25 Air Squats
Rest 1 minute
Time Cap 18 min

Read More

Articoli recenti

  • MGW WOD – PARTNER SATURDAY 04.02.23 – “WE ARE NEVER EVER GETTING BACK TOGETHER”
  • WG WOD -THANKS GOD IT’S FRIDAY 03.02.23 – “DUSTER”
  • MGW WOD – THURSDAY 02.01.23 – “LOOK UP”
  • W WOD – WEDNESDAY 01.02.23 – HEAVY DAY “BACK SQUAT”
  • WM WOD -TUESDAY 31.01.23 – “DODGEBALL”

Commenti recenti

    Archivi

    • Febbraio 2023
    • Gennaio 2023
    • Dicembre 2022
    • Novembre 2022
    • Ottobre 2022
    • Settembre 2022
    • Agosto 2022
    • Luglio 2022
    • Giugno 2022
    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 3 »


    Powered by BrainTech Innovations