Settembre 2019

W WOD – MONDAY 30.09.19 – “DEVIL BARBELL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
5 Waiter Squats (each side)

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

set weight on bar for both exercise. If you fail, you are out.

CONDITIONING

“DEVIL BARBELL”

EMOM 14′
Odd 10 Front Squats #43/30
Even 10 Shoulder Press #43/30


Read More
GWM WOW – SATURDAY 28.09.19 – LET’S GO BOY “JELLY BODY”
ONLY ONE SESSION TODAY AT 10.30.

MOBILITY & WARM UP

3 Sets:

40 Second Bike or Row
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers 

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

CONDITIONING

“Jelly Body”

5 Rounds:
30 HR Push Ups
30 Wallballs #9/6
30/24 cal Row

Read More
WM WOD -THANKS GOD IT’S FRIDAY 27.09.19 – “DAMN SWING

MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Goblet Squats 
6 Walkouts

SKILLS & SPECIFIC WARM UP

KB Swing – Pose Running

At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings

CONDITIONING

” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′

*compare to 19.07.19


Read More
G WOD – THURSDAY 26.09.19 – “THE OTHER FACE”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions 
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“THE OTHER FACE”
21-18-15-12-9
Burpees Box Jumps #60/50
Handstand Push Ups
Time Cap 18′


Read More
MGW WOD – WEDNESDAY 25.09.19 “POWER HERO”

MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Hang Clean High Pull
Station 5 – 10 Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
25 Double Unders
7 Toes To Bar
3 Power Clean & Jerk

CONDITIONING 
“POWER HERO ”

AMRAP 15′
200 mt Run
10 Toes To Bar
10 Power Clean & Jerk #50/35

Read More
GW WOD – TUESDAY 24.09.19 – “18.0”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Strict Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB

Read More
M WOD – MONDAY 23.09.19 – “FULLER CIRCLE”

MOBILITY & WARM UP

WARM UP:
2 Rounds
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 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

100 mt Run Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

CONDITIONING

“FULLER CIRCLE”

For Time:
50/35 Calorie Assault Bike or Bike Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Bike Erg

SUBSTITUTIONS

Calorie Assault Bike or Bike Erg

  • 800 mt Run
  • 75/50 Calorie Schwinn Bike

Double Unders

  • Reduce Reps
  • 250 Single Unders
  • 3 Minute Time Cap
Read More
MG WOW – SATURDAY 21.09.19 – TRAIN WITH A COACH “CRAZY SPLINTERS”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds:

200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds:

With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats

SKILLS & SPECIFIC WARM UP

10.30 Only Burgener Warm Up

13.30 Snatch Technique

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Sets: 50-55-60-60-60% 1RM Snatch

CONDITIONING

“CRAZY SPLINTERS”

5 Rounds:
200 Meter Run
10 Box Jump Overs #60/50
10 Power Snatches #43/30

Read More