Category: Uncategorized

W WOD – WEDNESDAY – 14.04.21 – “BACK SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING

“BACK SQUAT”

Back Squat 1-1-1-1-1
Every 2′ to build to a
heavy single


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W WOW – SATURDAY – 10.04.21 – “FRONT SIDE PLEASE”

600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Front Squat

CONDITIONING

“FRONT SIDE PLEASE”

5 rounds, each for time:
5 Front Squat, pick load
15 Wall Balls, 9/6 kg
Rest 2 minutes between
each round

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GW WOD – WEDNESDAY 07.04.21 –”INDIGESTION”

MOBILITY & WARM UP

4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

2 Rounds Not For Time:
3 Burpees
6 Push Up Close Grip
9 KB Swings #24/16

CONDITIONING
“INDIGESTION”

AMRAP 12 minutes:
5 Burpees
10 Push Up Close Grip
15 KB Swings #24/16

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GW WOD – MONDAY 29.03.21 –”OPEN 21.3/4”

MOBILITY & WARM UP
5:00 Cardio Machine (build from easy to moderate)
*Every minute on the minute perform a 5 second bike sprint/burst immediately into 5 air squats, then back on the bike for the remainder of the minute

-then-

10 minutes of steady movement:
250m Row (build speed each round)
5 front squats (empty bar)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
5 thrusters (empty bar)

SKILLS & SPECIFIC WARM UP
Build up to 70-80% of top lift expected in complex (Deadlift + Clean + Hang Clean + Jerk)
-then-
1 Set (at workout pace):
3 Front Squat (At workout weight)
3 Toes-to-Bar
3 Pull-Up
3 Chest to bar
3 Thruster (At workout weight)

CONDITIONING
“OPEN 21.3/4”

For time:
15 Front Squats #43/30
30 Toes To Bar
15 Thrusters #43/30
-Rest 1 Minute-
15 Front Squats #43/30
30 Chest to Bar Pull Ups
15 Thrusters -Rest 1 Minute-
15 Front Squats #43/30
30 Bar Muscle Ups
15 Thrusters #43/30

Time cap: 15 min

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

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GWM WOD –THANKS GOD IT’S FRIDAY 22.01.20 – “MISTAKE”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Running Warm Up – Chest To Bar

CONDITIONING
“MISTAKE”

20 Rounds for time:
2 Chest To Bar / Hand Stand Push Up
3 DB Shoulder Press #15/12,5
5 Jumping Air Squats
Run 100m

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MG WOD – THANKS GOD IT’S FRIDAY 15.01.20 – “SPEED IS THE SOLUTION”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Push Up
7 Wall Squat
7 Walkout
7 Warior Squat (each side)

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders

CONDITIONING
“SPEED IS THE SOLUTION”
EMOM 15’MIN.:
Max Reps AB-Mat Sit-up
Max Reps Reverse Lunge
Max Reps Double Under
*Rest 1 minute between
rounds

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DAY OFF!!! TUESDAY – WEDNESDAY 05-06.01.21

DAY OFF!!!

“LI ZUFFIATELLI” Zuffia, zuffia e zuffia / ne venemo da Cacaluffia. / Da Cacaluffia ne venemo / li zuffiatelli nui cantemo! // Dimani è Pasqua / la cima dell’acqua / sopra a la cima / la rosa costantina / sopra a la rosa / la perla preziosa / sopra a la perla / la bianca palombella. / Sopra a la palomma / l’aquila ritonna, / sopre all’aquila / lu fiore de Napula / sopre a lu fiore / lu ddominu maggiore, / sopre a ddominu / le braccia dell’omminu. / Sopre a le braccia / Gennaru quanno caccia, / Gennaru quanno cacciò / bbona sera signor padrò! // Dimane è Pasqua / e benedetto sia / in questa casa / ci stà Santa Maria / e ci stà Ddio / co’ tutti li Santi / ci stà Mattè / e co’ santu Bartolommè! // De chi sò ’lle cause che pennu a quella torre / sò de… chi vòla bella moje / (oppure) de chi sò ’lle cause che pennu a ’llu cannitu / sò de… che vò lu bellu maritu / bella la moje, più bellu lu maritu / rizzate… e portace lu spitu! // Portemo ’n somarellu che nun potemo trascinà / facce ’n pò de cortesia pe potellu ristorà. / Iho, Iho, Iho…Fatto il verso dell’asino tutto tace e i cantori alzano gli occhi alla finestra da dove dovrebbe affacciarsi il padrone a fare loro la “cortesia”. Se il padrone si fa attendere riprendono in coro: Se ssi fatte le ciammelle / porta jo quelle più belle. / Se ssi fatti li biscottini, / nun capà quilli più fini, / se ssi fatti li mostaccioli / porta jo quilli più bboni, / se ssi fatti li pampapati / nun capà quilli bruciati! / Guarda sopra a la cassetta / che ce trovi la bbocaletta. / Guarda sopra a lu cassò / che ce trovi lu bbocalò! / Jamo jo ppe le grotte / ce capemo la mejo botte. / Se ssi mmazzatu lu porcu / daccene ’n tocciu, / se si fatta la porchetta / daccene ’na fetta / se si fatte le sargicce / nun capà quelle più micche! // E portemu ’n somarellu / che nun potemo trascinà. / Fatece ’n po’ de cortesia / pe’ potellu ristorà! / Iho, Iho, Iho…Se ancora nessuno si affaccia alla finestra il coro continua: Tira tira tramontanina / sopre le spalli ce piove la brina / tira tita tramonta nella  / ce refresca le budella.Se il duro padrone di casa non si commuove e non si affaccia a confortarli i cantori concludono indispettiti: tanti chiodi ssa a ssa porta / che lu diavulu te sse straporta.Si allontanano quindi imprecando contro l’avarizia e la spilorceria del padrone. Se invece, e quasi sempre s’affaccia qualcuno e promette qualche dono, concludono: Ce l’ha fatta la cortesia / viva Pasqua Bbefania! / La cortesia ce l’ha fatta / viva via la Santa Pasqua!

IF YOU WANT MORE INFORMATION ABOUT “LI ZUFFIATELLI”, ASK AT YOUR COACH!!!

GIOVEDI’ COMPITO INTERROGAZIONE!!! CHI NON LI CONOSCE… 100 BURPEES

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MG WOD – THANKS GOD IT’S FRIDAY 27.11.20 – “I DON’T KNOW IT”

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
400mt Easy Jog; Then:
EMOM 12′
1 – 45″ Jump Rope
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb

CONDITIONING
“I Don’t Know It”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Every Rounds 200 Mt Run
Time Cap 20 minutes

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MGW WOW – SATURDAY 21.11.20 –“MR. INCREDIBLE”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Good Morning
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING

“MR. INCREDIBLE”

In a 30′ Time cap
Run 800mt
45 Push Ups HR
15 Deadlift #0.75 BW
Run 800mt
30 Push Ups
15 Deadlift #BW
Run 800mt
15 Decline Close Grip Push Ups
15 Deadlift #1.2 BW

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