Aprile 2021 Archives

WM WOD -THANKS GOD IT’S FRIDAY 30.04.21 – “MOVIDA”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“MOVIDA”

5 rounds for time:
400 mt run
15 Overhead Squats #35/25

WM WOD – THRURSDAY 29.04.21 – “UPPER PUMP”

MOBILITY & WARM UP

10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15

SKILLS & MOBILITY

2 Round easy Peace:
5 Sumo Deadlift High Pull #43/30
25 Double Unders

CONDITIONING

“UPPER PUMP”

AMRAP 12 Minutes:
15 Sumo Deadlift High Pull #43/30
50 Double Unders

M WOD – WEDNESDAY 28.04.21 – “INTERVAL SPEED”

WARM UP:
2 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

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“INTERVAL SPEED“

Each interval for time:
Run 4×800 m
*Rest 3 minutes
between efforts

WG WOW – TUESDAY 27.04.21 – “THE KNOCK”

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
2 Rounds: NOT FOR TIME
3 Deadlifts (ADD. Weight)
6 Burpees
9 Toes-to-bar

CONDITIONING

“THE KNOCK”

AMRAP 16 Minutes
6 Deadlifts #102/85
12 Burpees
15 Toes-to-bar

WMG WOD – MONDAY 26.04.21 “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 30.09.20

MG WOD – SATURDAY 24.04.21 – “THE GHOST”

MOBILITY & WARM UP

3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

CONDITIONING

“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min

W WOD –THANKS GOD IT’S FRIDAY 23.04.21 – “SPIRITI DEL DUMBBELL”

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:

10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

2 Rounds Not For Time:
9 DB Sit-ups #22,5/15
6 DB Power Clean #22,5/15
3 DB Push Jerk #22,5/15

CONDITIONING

“SPIRITI DEL DUMBBELL”
AMRAP 12′:
12 DB Sit-ups #22,5/15
7 DB Power Clean #22,5/15
5 DB Push Jerk #22,5/15

GW WOD – THURSDAY 22.04.21 – “DISCENT OF HELL”

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

SKILLS & SPECIFIC WARM UP
10′ Min. Practice Pull Up

CONDITIONING

“DISCENT OF HELL”

10-9-8-7-6-5-4-3-2-1
reps for time of:
Box Jump Overs
Front Squats #61/40
Pull-ups

MW WOD – WEDNESDAY 21.04.21 –”ONE AND HALF”

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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
200 mt Run
10 Russian Swing
10 Goblet Squats
200 mt Run
5 American Swings

CONDITIONING
“ONE AND HALF”

For Time:
Run 800m
30 KB Swings #24/16
30 KB Goblet Lunges
Run 400m
15 KB Swings
15 KB Goblet Lunges

W WOW – TUESDAY – 20.04.21 – “ISABEL”

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 Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING

“ISABEL”*

For time:
30 Snatches #61/43

*compare to 26.11.20