Category: Uncategorized

MGW WOD – SATURDAY 08.02.20 – “STEEL TOE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow 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 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

STRENGHT
5X5 #75-80% EVERY 2′
Floor Press

“Steel Toe”

For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar

Into…

9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)

Read More
WM WOD – TUESDAY 04.12.19 – “SURPLUS LEGS”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
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

Wall ball clean

CONDITIONING

“Surplus Legs”
5 Rounds For Time
400 mt run
25 Wall Ball #9/6


Read More
WMG WOD – MONDAY 03.02.20 – “AIR HUNGER”

MOBILITY &WARM UP

10 Minutes For Quality

1 Minute Machine of Choice
30 Single Unders
20 PVC Overhead Squats
10 Weighted AbMat Sit-ups (Light) 

1 Round on empty Bar

5 Deadlift snatch grip
5 Deadlift High pull
5 Muscle snatches
5 Back Squats
5 Push Jerk behind the neck
5 Overhead Squat

SKILLS

Snatch

CONDITIONING

“Air Hungher”

AMRAP 15:
10 Hang Squat Snatches #43/30
20 Toes to Bar
30x10mt Shuttle Run

Read More
W WOD – SATURDAY 25.01.20 – “KARABEL”

ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

TODAY YOUR BOX CLOSES AT 12

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow 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 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

“KARABEL”

FOR TIME: 

10 Rounds for time:
3 Power Snatch #61/43
15 Wall Ball shot #9/6

Read More
GWM WOW – SATURDAY 18.01.20 – “MAN NOTIFIED”

ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

TODAY YOUR BOX CLOSES AT 12

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

Sumo Deadlift High Pull

2 Rounds, Increase loading and pace through the rounds
7 Box Jump Over
7 Sumo Deadlift High Pull
15 Double Unders

CONDITIONING

MAN NOTIFIED

3 rounds For time, 35-30-25 reps
Box Jump Over the #60/50
Sumo deadlift high-pull #43/29
Double-Under

Time Cap 15′

Read More
M WOD – TEAM WOD- THURSDAY 19.11.19 – “ SUL FILO DEL RASOIO ”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Row – Bike erg- Ski erg

CONDITIONING
 “SUL FILO DE RASOIO”
TEAM WOD

TIME CAP 10′
OGNI COMPONENTE DEL TEAM
1′ MAX METRI SKIERG
1′ MA METRI BIKERG
1′ MAX METRI ROW

Read More
GWM WOD – WEDNESDAY 12.11.19 – “JUMP PIGGYBACK”

MOBILITY & WARM UP
2 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)

2 rounds  rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run

*Switch After Fully Completed Round

CONDITIONING

” Jump Piggyback “

Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run


Read More
GW WOD – TUESDAY 24.09.19 – “18.0”

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

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

SKILLS
Burgener Warm Up

CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB

Read More
W WOD – MONDAY 1.07.19 – HEAVY DAY – “BACK SQUAT”

MOBILITY & WARM UP

10′ Banded Stretch Arounds Trouble Area;

then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks 
Station 3 – :50s Warrior Squats 
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings+5 Back Squat (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Squat terapy-Squat. Take 10 minute to find 1 set of 5 reps of Back Squat

CONDITIONING 
On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

Read More
GWM WOW – SATURDAY 29.06.19 – TRAIN WITH A COACH-etto “Shake Weight”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
10 Hollow Rocks
10 Pausing Glute Bridges

200m Run, moderate pace.

2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

200m Run, moderately fast pace.

2 Rounds:
5 Scap Retractions
5 Pausing Dumbbell Strict Presses, each sideS

Specific Primer for “Shake Weight”:
400m Run, aiming to work towards our workout pace on the second half of the distance.
Into…
2 Rounds:
5 TTB
8 Dumbbell Snatches

Finding our movement, and our touch and go rhythm on the dumbbell. Rest as needed into:

200m Run
5 TTB
8 Dumbbell Snatches
200m Run

“Shake Weight”

3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (22,5/15)

BEGINNER:
3 Rounds:
400m Run
21 Toes to Bar
30 Dumbbell Power Snatches (20/12,5)

Read More