DAY OFF!!! – SUNDAY-MONDAY-TUESDAY 30-31.10.22 – 01.11.22 – QUOTES OF THE WEEK
DAY OFF!!!
Ci battiamo contro gli ostacoli per avere riposo, e quando lo abbiamo, il riposo è insopportabile.
“Henry Adams”
Ottobre 2022
WGM WOD – SATURDAY 29.10.22 “ALPHABET SOUP”
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)
CONDITIONING
“ALPHABET SOUP”
every 7 mins x 5 rounds
A. 15 Deadlifts #BW
B. 12 HANDSTAND PUSH UPS
C. 15 Cal Row
D. 10 Front Squat #BW
E. 12 Toes To Bar
A B C D E
E D C A B
C D E A B
B A E D C
D B E C A
MG WOD – THANKS GOD IT’S FRIDAY 28.10.22 – “WICH DO YOU CHOOSE?”
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only
Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
Box Jump
3 Rounds
:20 Box Jump Overs
100m Run
CONDITIONING
“WHICH DO YOU CHOOSE?”
AMRAP 12′
15 cal Ski Erg
12 Box Jump Overs #60/50
9 Chest To Bar
Rest 3′
AMRAP 12′
9 Chest To Bar
12 Burpees Box Jump Overs #60/50
15 Cal Bike Erg
W WOD – THURSDAY 27.10.22 – HEAVY DAY “CLEAN & JERK”
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“CLEAN & JERK”
Every 3 min per 27
5-5-3-3-2-1-1-1-1
WMG WOD -WEDNESDAY 18.05.22 – “HOLD ON”
WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean
3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans
CONDITIONING
“HOLD ON”
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30
Each time you break, perform 25 cal Ski Erg/Assault Bike
Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max KB Hang Power Snatch #24/16
Each time you break, perform 30 squats
M WOD -TUESDAY 25.10.22 – “THE PERFECT NUMBER”
WARM UP
EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 10 Good Morning + 5 Goblet Squat
SKILLS & SPECIFIC WARM UP
Double Unders
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
Then:
2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace
CONDITIONING
“THE PERFECT NUMBER”
3 Rounds For Time:
For Time
100 Double Unders
500mt Row
MW MONDAY BENCHMARK WOD – 24.10.22 – “NANCY”
WARM UP
Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch
SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up
5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
Then:
Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.
CONDITIONING
“NANCY”
5 Rounds For Time:
400m Run
15 Overhead Squats #43/30
INT. #35/25
BEG. #20/15
DAY OFF!!! – SUNDAY 09.10.22 – QUOTES OF THE WEEK
DAY OFF!!
Non sempre cambiare equivale a migliorare, ma per migliorare bisogna cambiare.
“Winston Churchill”
GWM WOW – SATURDAY 22.10.22 – “THE CROSSFIT MENTANA TABATA WORKOUTS 3.0”
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS 3.0”
For Total Reps in 39 minutes
Tabata Toes To Bar
Tabata Push Up
Tabata Air Squat
Tabata Wall Balls #9/6
Tabata Alternating DB Snatch #22.5/15
Tabata Deadlift #BW
Tabata Calorie Assault Bike
Tabata Calorie Ski Erg
MGW WOD – THANKS GOD IT’S FRIDAY 21.10.22 – BENCHMARK “LIFT MOVE WORK”
MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders
MOBILITY & SKILLS
CLEAN – MUSCLE UP
5′ MIN. SEARCH WEIGHT FOR CLEAN
CONDITIONING
“LIFT MOVE WORK”*
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
*compare to 12.05.22
