Category: GW WOD

GW WOD -THANKS GOD IT’S FRIDAY 14.06.18 – “HAPPY BIRTHDAY COCCETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 24/16 Calorie Row
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COCCETTO, AKA SPIDERMAN”

5 Rounds For Time
6 Single Arm Man Makers #20/10
14 Hanstand Push Ups
20 DB Overhead Walking Lunges #20/10
19 Toes to Bar

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GW WOW – SATURDAY 08.06.19 – TRAIN WITH A COACH “Gut Check”
NO CLASS TODAY AT 10.30, WE TRAIN ONLY AT 13.30

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
2 Spiderman + Reaches (each)
2 Walkouts
4 Scap Retractions
4 Strict Pull-Ups

This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch 1 Set:
1:00 Thoracic Opener (Barbell) – Video

3 Sets, with the first being with an empty barbell:
5 Muscle Snatches
5 Snatch Grip Push Jerks
Free to increase slightly for rounds two and three.

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

Round 1:
:30 sec Row, directly into:
2 Rounds:
5 Toes to Bar
4 Box Jump Overs
3 Power Snatches (first weight)

Round 2:
12/9 Calorie Row directly into:
2 Rounds:
3 Toes to Bar
2 Box Jump Overs
1 Power Snatch (third weight)

CONDITIONING

“Gut Check”

For Time:
75/50 Calorie rOW
… Directly into:
21-18-15:
Toes to Bar
Box Jump Overs
Power Snatches*

Round 1 Barbell – 35/25
Round 2 Barbell – 43/30
Round 3 Barbell – 52/35


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GW – TUESDAY 04.06.19 – “JOKER”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

2 Rounds, not fore time:
5 Wall Squats 
10 One leg Stiff-Legged Deadlifts 
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Toes To Bar – Deadlift

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts

“JOKER”

For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

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GW WOD – WEDNESDAY 29.05.18 – “CHE KALSU DICI!”

MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats 
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press

Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Snatches + 5 Push Press

CONDITIONING

“CHE KALSU DICI”

For Time:
50 Thrusters #52/35

5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

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GW WOD – MONDAY 20.05.19 – “FRANABEL”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“FRANABEL”*
For time – 8’ TIME CAP
21-15-9
Power Snatches
Pull ups

Weights:
RX – M35 – M40: 60/40 Kg
M45 – M50 – SCALED – TEEN: 50/35 Kg

*compare to 12.10.18

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GW WOD -THANKS GOD IT’S FRIDAY 17.05.19 – “NURSE FIELD”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

3 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

2 Rounds, Rest 2 min
5 Box Jump + 5 Kb Swing + 5 Toes To Bar + 5 Hang Clean & Jerk (x side) + 5 burpees

CONDITIONING
“NURSE FIELD”
-Happy Birthday Umberto-
For Time in a 25 minutes cap:
25 Box Jump Over #75/60
25 Pull Ups
25 Kettlebell Swing #24/16
25 Kettlebell Walking Lunges #24/16
25 Toes To Bar
25 Hand Release Push Ups
25 Kb Hang Clean & Jerk #24/16
25 Goblet Squats #24/16
25 Burpees over The Kb
25 Alternating Kb Snatch #24/16




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GW – TUESDAY 14.05.19 – “DIANE”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min

CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 07.12.18

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MG WOW – SATURDAY 11.05.19 – TRAIN WITH A COACH “CEMENT MIXER”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
200 Meter Run
4 Toes to Bar

CONDITIONING

“Cement Mixer”

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

At 13.30 for competitor & advanced

For Competitors, we have three parts.
Clean Technique – Building through a primer into a three-rep complex at moderate loads.
Barbell Cycling – Building upon our start, a stamina builder we’ll see several times more in the weeks ahead.
Conditioning – A repeat workout of ours, “Cement Mixer”.

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GW – TUESDAY 07.05.19 – “GROUND FLOOR”

MOBILITY & WARM UP

15/12 Cal Row, 5 Russian Baby Makers
15/12 Cal Row, 5 Spiderman + Reach x side
15/12 Cal Row, 5 Indu Push Ups

Followed by 2 Rounds:
5 Walkouts
5 Scap Retractions
5 HR Push Ups
:45s Down Dog

Followed by 1 Round
15/12 Cal. Row
5 Burpees
3 Push Ups

SKILLS & SPECIFIC WARM UP

Aim here is to gradually build in both movement complexity, and intensity.
7 Burpees
5 Floor Press ( Empty Bar )

Load BB #70% of working pace, followed by…
6 Lateral Burpees
4 Floor Press

Load BB at Working Pace, followed by…
5 Facing the Bar Burpees
3 Floor Press

CONDITIONING

“GROUND FLOOR”
3 Rounds For Time
21 Facing The Bar Burpees
15 Floor Press #62/43

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GW – WEDNESDAY 24.04.19 – “DOUBLE COPY”

MOBILITY & WARM UP

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
1:00 Light Row
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side) Into 2 Rounds:
1:00 Thoracic Opener (Barbell) – Video
1:00 (:30s each side) Dorsiflexion – Video

SKILLS & SPECIFIC WARM UP
Snatch
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Add a very light load, followed by:
5 Hang Muscle Snatches
4 Power Snatches
3 Overhead Squats

CONDITIONING

“The Best Scale”

15-12-9
Power Snatch #43/30
Chest To Bar

Directly into…

9-12-15
Overhead Squats #43/30
Ring Dips

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