MW WOD – SATURDAY 27.02.21 –”OPEN 19.1” MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”
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Home / 2021 / Febbraio

Febbraio 2021

MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row

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MG WOD – THANKS GOD IT’S FRIDAY 26.02.21 – “FINALLY”

MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping

CONDITIONING
“FINALLY”

6 Rounds For Time
9 Toes-to-Bar
12 Push-ups
Run 200m

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W WOD –THURSDAY 25.02.21 – “DEADLIFT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL

SKILLS & SPECIFIC WARM UP
DEADLIFT

CONDITIONING

“DEADLIFT ”
5-3-1-1-1-1-1
*Go every 2 minutes

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GW WOD – WEDNESDAY 24.02.21 –”IRON FIST”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Bent KB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP

Broad Jump
4 Hop Jumps Over the KB
4 Tuck Jumps
4 Broad Jumps
KB Goblet Squats
5 x air squats + 3 sec bottom hold
5 x air squats
3 x KB goblet squats + 3 sec bottom hold
3 x KB goblet squats
Single Arm KB Overhead Carries (light KB)
Perform 10 m carry each arm

CONDITIONING
“IRON FIST”

35-25-15-5 reps
Broad Jumps, 1,5 mt
KB Goblet Squats
100m Single KB Overhead Carry

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WG WOW – TUESDAY 23.02.21 – “CLOSE 16.3”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

CONDITIONING

“CLOSE 16.3”
AMRAP in 10 mins:
10 Power Snatches #35/25
10 Box Jump Over #60/50

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GWM WOD – MONDAY–22.02.21 – “THE ALTERNATIVE”




MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
5 Burpees
5 Pause DB shoulder press ( single arm )
3 sec DB dip holds (front rack, upright)
5 Sit-Ups

CONDITIONING
“THE ALTERNATIVE”

2 rounds for time:
20 Burpees
30 Double DB Push Press, #22.5/15 kg
40 DB Sit-ups, #22.5/15 kg
60 Double Unders

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M WOD – SATURDAY 20.02.21 – “THE MAGNIFICENT 8”

WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

CONDITIONING
“THE MAGNIFICENT 8“

Each interval for time:
Run 4x800m
*Rest 3 minutes
between efforts

Substitute movement
■ 4X1K row
■ 4X1.4 mi assault bike
■ 4X800 m ski erg

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GM WOD – THANKS GOD IT’S FRIDAY 19.02.21 – “YOUR BODY IS THE KEY”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round: (Easy )
20 Box Jumps, #60/50
20 AB-Mat sit Ups
250 Mt Row
Rest 1′ Min.

CONDITIONING
“YOUR BODY IS THE KEY”

3 Rounds:
20 Box Jumps #60/50
20 AB-Mat sit Ups
Immediately into:
1000 Mt Row

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.
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WM WOD – THURSDAY 18.02.21 – “HEAVY PUMP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Plank Scap Retractions
10 Warrior Squat
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)

CONDITIONING
“HEAVY PUMP”

5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round

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MGW WOD – WEDNESDAY 17.02.21 – “SMUSH ”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“SMUSH”

5 Rounds for time:
200m Run
12 BB Push Up
12 Bent Over Row #70%BW

Read More

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