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W WOD – HEAVY TUESDAY 14.03.23 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“

Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups

G WOD –BENCHMARK THURSDAY 13.01.23 – ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“FRACTURED JT“
5 Rounds for time:
9 HSPU
9 Ring Dip
9 Push-up

MGW WOD – WEDNESDAY 01.03.23 – “AND THEN WE FLY”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean

In a 4-5 sets Build your 3 Reps Max of Ground To Overhead

1 Round
200m Run (Workout Pace)
10 Toes To Bar
1 Curtis P

CONDITIONING
“AND THEN WE FLY”
5 Rounds For Time in a 30 min TC
400m Run
20 Toes To bar
5 Curtis P #43/30

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

WG WOD – MONDAY 30.01.23 – “YOU CAN DO IT“

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Squat – Kipping – Muscl Up

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
5 Overhead Squat

In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“YOU CAN DO IT“

For Time:
21 Back Squats #80% BW
15 Pull Up Bar
15 Front Squats #70% BW
9 Chest to Bar
9 Overhead Squats #60% BW
6 Bar Muscle Up/Burpees Pull Ups

DAY OFF!!! – SUNDAY 22.01.23 – QUOTES OF THE WEEK

DAY OFF!!!

Mantieni sempre la tua mente aperta al cambiamento. Accoglilo con favore. Sollecitalo. È solo considerando e riconsiderando le tue opinioni che puoi progredire.

“Dale Carnegie“

MGW WOD – SATURDAY TEAM WOD 21.01.23 “AND WHAT DID WE FORGET?”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“AND WHAT DID WE FORGET?”

For Time:

Buy In 1600mt Run (Team)

Then:

200 Cal Row (change every 30 sec)

E2MOM

10 Dumbbell Devil Press #22.5/15

Then

200 Cal SkiErg (change every 30 sec)

E2MOM

10 Burpees Bar Muscle Ups/Chest to Bar

Then

200 Cal Bike Erg (change every 30 sec)

E2MOM

10 Dumbbell Shoulder-to-Overheads #22.5/15

Cash Out

1600 mt Run

MGW WOD – SATURDAY TEAM WOD 14.01.23 “BASTARD COACH”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters – Bar Muscle Up

CONDITIONING
“BASTARD COACH”

For Time with a partner
2000 mt Row
50 Thrusters #60/43
2000 mt Ski Erg
100 Lateral Burpees
4000 mt Bike Erg
50 Bar Muscle Up / ChestTo Bar
45 min Time Cap

WMG WOD – SATURDAY 31.12.21 – “MAD MAX”

CONDITIONING

“MAD MAX”

For Time in 51 minutes Time cap (WITH PARTNER)
51 Deadlifts #52/35
51 Double Unders
51 Pull Ups
51 Kettlebell Swings #24/16
51 Cal Row
51 Toes To Bar
51 Thrusters #43/30
51 Hand stand Push Up
51 Burpees Box Jump Over
51 Wall Balls #9/6

MGW WOD -THANKS GOD IT’S FRIDAY 30.02.22 – “OLIVE”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kb Swing

Set 1
10 Mountain Climbers
10 KB Deadlift (Lighter KB)
10 Alternating V-ups

Set 2
10 Mountain Climbers
10 Russian KB Swings (Lighter KB)
10 Sit-ups

Set 3
10 Russian KB Swings (Workout KB)
10 Sit-ups
200m run

CONDITIONING
“OLIVE”
FOR TIME
400m Run
50 Russian KB Swings #24/16
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings #24/16

*compare to 25.02.22

DAY OFF!!! – SUNDAY 18.12.22 – QUOTES OF THE WEEK

DAY OFF!!

«Al contrario di quello che sostiene il noto detto, perseverare non è diabolico: è umano. Diabolico è rinunciare a impegnarsi, rimanere immobili, mettersi ad aspettare che la motivazione arrivi dall’esterno, non sfruttare a fondo tutte le risorse di cui gli esseri umani sono dotati.»

“Pietro Trabucchi”