Maggio 2023 Archives

MGW WOD – WEDNESDAY 31.05.23 – “MIXED MODALITY”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders

SKILLS & SPECIFIC WARM UP

Double Unders – Kb Swing

CONDITIONING
“MIXED MODALITY”

5 rounds for time in a 18 min cap
40 Double Unders
30 Box step Ups #60/50 cm
20 KB Swings #24/16

WM WOD -TUESDAY 30.05.23 – “break in pairs”

WARM UP
2 sets:
1:00 row OR bike
:30 hollow rocks
Then
2 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
– Hold the top of every press for :01.

SKILLS & SPECIFIC WARM UP
Shoulder Press

On a 10:00 clock:
Build to a 2-rep-max shoulder press.

1 set:
7 DB shoulder presses
8/10-calorie row OR bike SPRINT
7 DB shoulder presses

CONDITIONING
“BREAK IN PAIRS”

EMOM 10:
7 DB shoulder presses #2×22.5/15
AMRAP calorie Row OR Ski Erg OR Assault Bike
– Use two DBs.

2013 Open workout descriptions with Julie Foucher

MG WOD – MONDAY 29.05.23 – “MURPH DEMARCATION“

MOBILITY & WARM UP
3 sets:
100m Jog
10 Cal Row
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP
Pull Ups

1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

CONDITIONING
“MURPH DEMARCATION”
For Time
Buy-In: 500 meter Row
Then:
400 meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400 meter Run
15 Pull-Ups
30 Push-Ups
45 Air Squats
400 meter Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400 meter Run

Cash-Out: 500 meter Row

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“HUNTER TEAM”
AMRAP 30 MIN WITH A PARTNER
1 km Run
50 HR Burpees
50 DB Hang Clean & Jerk #2×22.5/15 (RX-COMP KB 2X24/16)
50 Front Rack Step Up Over #2×22.5/15 (RX-COMP KB 2X24/16)
50 KB American Swing

W WOD – THANKS GOD IT’S FRIDAY 13.01.23 – ”ONE BAR, ONE WEIGHT”

MOBILITY & WARM UP

3 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans

3 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

In a 10 Minute find your 5 Reps Max of
Floor Press

Then:

2 sets:
7 Floor Press @workout weight
7 Sumo Deadlift High Pull @workout weight
– Rest 1:00 between sets.

CONDITIONING

“ONE BAR, ONE WEIGHT”

For time:
27-21-15-9
Floor Press #43/30
Sumo Deadlift High Pull #43/30

WG WOD – THURSDAY 25.05.23 – “FRACTURED DIANE”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Long Lunges
5 Wall Walk
10 Goblet Kossack Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“FRACTURED DIANE”

5 ROUNDS FOR TIME
9 Deadlifts #102/70
9 Handstand Push-ups

INTERMEDIATE
9 Deadlifts #70/50
6 Handstand Push-ups

BEGINNER
9 Deadlifts #43/30
9 Push-ups

MW WOD – WEDNESDAY 24.05.23 – “WE REINVENT NANCY”

MOBILITY & WARM UP

1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg

1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts

1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls

1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

2 sets:
5-10 overhead squats

1 set:
10 calorie row
10 overhead squats (workout weight)
10 alternating DB snatches (workout weight)

CONDITIONING

“WE REINVENT NANCY”

For time:
50 calorie row
50 overhead squats (34/52 kg)
50 alternating DB snatches (15/22.5 kg)

– Beginner: 12-18+ minutes
– Intermediate: 13-15 minutes
– Advanced: 8-13 minutes
– Elite: <8 minutes

GM WOD – TUESDAY 23.04.23 – “HAWAII”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Pull Up – Running Warm Up

1 set (at workout pace):
4 rounds:
2 Pull Ups
100m Run
2 Pushups
100m Run
2 Air Squats

CONDITIONING
“HAWAII”

4 rounds in a 17 minutes Time Caps
10 Kipping Pull Ups
200m Run
10 Pushups
200m Run
10 Air Squats
200m Run

W WOD – HEAVY MONDAY 21.05.23 – “MACHO MAN”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Push Press

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)

CONDITIONING

“MACHO MAN”*
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk

Rx: Barbell #70% BW

*compare to 10.01.20

DAY OFF!!! – SUNDAY 21.05.23 – QUOTES OF THE WEEK

DAY OFF!!!

“Tu devi o modificare i tuoi sogni o aumentare la tua capacità.”
JIM ROHN