GWM WOW – SATURDAY 15.02.20 – TRAIN WITH A COACH “MAN ON FIRE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP

21 Calorie Row
7 Walkouts
15 Calorie Row
5 Walkouts
9 Calorie Row
3 Walkouts

Plank Series

60-40-20 Seconds Each:
Right Side Plank
Left Side Plank
Front Plank

SKILLS & SPECIFIC WARM UP

Bar Muscle Up

CONDITIONING

“Man on Fire”

For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”

1 Round of “Nate on Bar”:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16

Time cap 20 min.

GWM WOD – WEDNESDAY 29.01.20 – “THE CROSSFIT MENTANA TABATA WORKOUTS”

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”*
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Burpees
Tabata Box Jumps #60/50
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders

*compare to 09.06.18

GWM WOD – THURSDAY-09.01.20 – “GALLAGHER”

MOBILITY & WARM UP
4 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)

SKILLS & SPECIFIC WARM UP
HAND STAND PUSH UP – HSW
10′ MINUTES PRACTICE HSPU

CONDITIONING

“GALLAGHER”
4 ROUNDS FOR TIME:
15 CAL ROW
15 HSPU
15 BOX STEP UP OVER 2X DB #20/12.5 #60/50

GWM WOD – THANKS GOD IT’S FRIDAY 27.12.19 – “DOM”

WARM UP
AMRAP 10′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burpees

3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts

MOBILITY & SKILLS
Clean Warm up – HSPU

CONDITIONING
“DOM”
For Time
50 calorie Row
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans #45/35
Handstand Push-Ups
Then:
50 Calorie Row

GWM WOD – WEDNESDAY 04.12.19 – “DIRTY THIRTY”

MOBILITY & WARM UP

EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Kb Swing – Toes To Bar – 10′ to Work on you max Unbroken DU

CONDITIONING
“DIRTY THIRTY”*
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders

*compare to 14.07.18

CELEBRATION WOD – THURSDAY 31.10.19 – TRICK OR TREAT 2.0

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Mat Sit-Ups

CONDITIONING

“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

GWM WOD – WEDNESDAY 30.10.19 – “STRAIGHT AHEAD”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run

CONDITIONING

“Straight Ahead”

AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15

GWM WOD – THURSDAY 09.10.19 – “WAITING OPEN 20.?”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up 3/4 set for building your working weight on the Barbell:

CONDITIONING

“WAITING OPEN 20.?”

5 Rounds for Time:
25 Toes to Bar
15-13-11-9-7 Hang Power Clean #61/38
7-13-11-9-15 Calorie Row

Time cap 15′

ONLY ONE SESSION TODAY AT 10.30.

MOBILITY & WARM UP

3 Sets:

40 Second Bike or Row
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

CONDITIONING

“Jelly Body”

5 Rounds:
30 HR Push Ups
30 Wallballs #9/6
30/24 cal Row

GWM WOD – THURSDAY 19.09.19 – “DEFCON 1”

MOBILITY & WARM UP

2 Rounds:
20 Double Unders + 10 Slow Air Squats
20 Double Unders + :30s Alternating Warrior Squats
20 Double Unders + 10 Light Russian Kettlebell Swings
20 Double Unders + 5 Inchworms

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up

CONDITIONING

“DEFCON 1”
3 Rounds For Time
20 Decline Push Ups
15 Ground To Overhead #43/35
100 mt Shuttle Sprint

GWM WOD

Category: GWM WOD

GWM WOW – SATURDAY 15.02.20 – TRAIN WITH A COACH “MAN ON FIRE”

GWM WOD – WEDNESDAY 29.01.20 – “THE CROSSFIT MENTANA TABATA WORKOUTS”

GWM WOD – THURSDAY-09.01.20 – “GALLAGHER”

GWM WOD – THANKS GOD IT’S FRIDAY 27.12.19 – “DOM”

GWM WOD – WEDNESDAY 04.12.19 – “DIRTY THIRTY”

CELEBRATION WOD – THURSDAY 31.10.19 – TRICK OR TREAT 2.0

GWM WOD – WEDNESDAY 30.10.19 – “STRAIGHT AHEAD”

GWM WOD – THURSDAY 09.10.19 – “WAITING OPEN 20.?”

GWM WOW – SATURDAY 28.09.19 – LET’S GO BOY “JELLY BODY”

ONLY ONE SESSION TODAY AT 10.30.

“Jelly Body”

GWM WOD – THURSDAY 19.09.19 – “DEFCON 1”