HERO WOD – Crossfit Mentana

#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – 22.05.20 – “90 FEAR!”

MOBILITY & WARM UP

8 minutes for quality

3 Plank Walkout
6 Russian Baby Makers
9 Odd Object Romanian Deadlifts

Odd Object Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

SKILLS & MOBILITY

Double Under for 10′ practice

CONDITIONING

“90 FEAR!”
21-15-9:
Odd Object Squat Cleans
50 Double Unders After Each Round

Directly Into…

9-15-21
Single Arm Odd Object Overhead Squats
50 Double Unders After Each Round

Odd Object #30% BW

#IORESTOACASA WOD – THURSDAY – “REST DAY” 21.05.20

REST DAY!

OR 20-30 MINUTE SELF CARE
Stretching
Pilates
Yoga
Trigger Point

#IORESTOACASA WOD – SUNDAY 03.05.20 – “QUOTES OF THE WEEK”- DAY OFF!!!

DAY OFF!!!

“Non farti distrarre dalle critiche. Ricorda che il solo assaggio del successo che hanno molte persone è quando ne mordono un pezzo da te.”

ZIG ZIGLAR

#IORESTOACASA WOD – TUESDAY – “BIT MORE” 14.04.20

12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
The Burgener Warm Up

CONDITIONING

“BIT MORE”

EMOM 30’*- 30″on/30″ Off x 6 Rounds

Chair Handstand Push Ups
Diamond Push ups
Double Unders
Sit Ups
Burpees

*Change exercise every minute. Record every 30″ on. You must try to keep the same number of reps per workstation for 6 rounds. Score is Total Reps.

#IORESTOACASA WOD – SATURDAY – “ANNIE” 04.04.20

MOBILITY & WARM UP
10′ Practice Double Unders Then:
3 Rounds:
5 Push Ups Hand Release
10 Sit Ups
5 Release Pushups
10 Sit-Ups

SKILLS & SPECIFIC WARM UP
Squat Therapy x 10 rest 30″
2 Rounds of Burgener Warmup (PVC) rest 2 min

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 28.02.2020

HERO WOW – SATURDAY 07.03.20 – TRAIN WITH A COACH “THE CHIEF”

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

MOBILITY & WARM UP

3 Rounds:

200 Meter Run
15 Sit-ups
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)

Barbell Warmup

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

SKILLS & SPECIFIC WARM UP

Clean -Power Clean Warm Up

CONDITIONING

“THE CHIEF ”

Five 3-minute AMRAPs in 19 minutes
3 Power Clean #60/40
6 Push Ups
9 Air Squats
Rest 1 Minute

GW – TUESDAY 11.02.20 – “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 14.04.19

WMG WOD – THANKS GOD IT’S FRIDAY 07.02.20 “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

G WOD – MONDAY 28.10.19 – HERO ”BONDY”

WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row
1 Round of Strict “CINDY”
4 Inch Worms

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

*compare to 06.06.19

rest 5′ then:

BRING SALLY UP PUSH-UPS TEST

WM WOW – SATURDAY 03.08.19 – TRAIN WITH A COACH & ETTO “RUN ON DT”

MOBILITY & WARM UP

3 Rounds:

200 Meter Run
10 Russian Baby Makers
5 Walkouts

Into…

3 Rounds:

15 Second Superman Hold Video
10 Push-ups
5 Strict Pull-ups

SKILLS & SPECIFIC WARM UP

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

Round 1:

100 Run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Round 2:

100 mt Run
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
*Performed with workout weight and slightly faster.

CONDITIONING

“RUN ON DT”

5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43