WMG WOD – WEDNESDAY 30.09.20 “JACKIE” WMG WOD – WEDNESDAY 30.09.20 “JACKIE”
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Home / 2020 / Settembre

Settembre 2020

WMG WOD – WEDNESDAY 30.09.20 “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:
1000mt Row
50 Thruster #20/15
30 Pull Ups

*compare to 07.02.20

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GW WOD – TUESDAY 29.09.20 –”EVERYTHING HURTS”

MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)

SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs

CONDITIONING
“EVERYTHING HURTS”

30-20-10
Deadlift #61/43
Box jump Overs #60/50

-Rest 1:1-

15-12-9
Deadlift #102/83
Box Jump Overs #75/60

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.
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M WOD – MONDAY 28.09.20 – “AUTUMN GATE”

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

CONDITIONING
“April Ludgate”

ROW “Anaerobic Capacity”
3 sets:
250m sprint, 100m walk,
250m sprint, 100m walk,
250m sprint
Rest 3min b/t sets

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DAY OFF!!! – SUNDAY 28.09.20 – “QUOTES OF THE WEEK”

DAY OFF!!!

Il successo dipende dalla preparazione precedente, e senza una tale preparazione c’è sicuramente il fallimento.
“CONFUCIO”

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WMG WOW – SATURDAY 26.09.20 “SHOULDERS AND HEART”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP

15′ Practice Hand Stand Push Up- DB Thruster

CONDITIONING

“SHOULDERS AND HEART”

3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders

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MG WOD -THANKS GOD IT’S FRIDAY 25.09.20 -“OXYGEN”

MOBILITY & WARM UP

12 Minutes For Quality

5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms

SKILLS & SPECIFIC WARM UP

Pose Running – Air Squat

CONDITIONING

“OXYGEN”

AMRAP 5min x 4

400m run Then max unbroken Air Squat when you stop the set is over and rest the ryemaining time.

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W WOD – HEAVY DAY – THURSDAY 24.09.20 – “DEADLIFT”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts

CONDITIONING 
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 5

8 Deadlift TnG #70%

*compare to 28.05.20

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GWM WOD – WEDNESDAY 23.09.20 – “YOU DECIDE OR NOT”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press

CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run

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WM WOD -TUESDAY 22.09.20 – “THE PERFECT TARGET”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

CONDITIONING

“THE PERFECT TARGET”

For Time
50 – 40 – 30 – 20 – 10
Wall Ball #9/6
25 – 20 – 15 – 10 – 5
Cal Row

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G WOD – MONDAY 21.09.19 – ”CINDY HAS FALLEN”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
3 Rounds:
5 Plank Inch Worm 
5 Spiderman & Reach x side

SKILLS & SPECIFIC WARM UP

kipping

CONDITIONING

“Cindy has Fallen”

AMRAP 15′
5 Toes to Bar
10 Push UPS
15 Burpees

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  • WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”
  • DAY OFF!!! – SUNDAY 26.03.23 – QUOTES OF THE WEEK
  • MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

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