Category: Uncategorized

MGW WOD – THURSDAY 30.07.20 “WATCH OUT”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Toes To Bar– Wall Ball

3 Rounds, increase intensity
10/7 Calorie Row + 4 Toes To Bar + 4 Wall Ball

CONDITIONING

“Watch Out ”

6 Rounds For Time: TIME CAP 16 MINUTES
20/15 Calorie Row
15 Toes To Bar
10 Wall Ball


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G WOD – “BREATH & BURN”– TUESDAY 21.07.20

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

MOBILITY & SKILLS
– Pull Ups – Burpees Pull Up

CONDITIONING
“BREATH & BURN”

FOR TIME: TIME CAP 16′
18-15-12
HAND STAND PUSH UP
BURPEES PULL UP
HAND RELEASE PUSH UP

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GW WOW – SATURDAY 18.07.20 –“BREAKING”

MOBILITY & WARM UP
10 Judo Push Ups
20 Air Squat
40 Double Unders
20 Sit Up
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP 

BURGENER WARM UP

2 Rounds

6 Toe To Bar + 4 Deadlift + 2 Wall Climb

CONDITIONING
“BREAKING”
5 Rounds For Time:
15 Toe To Bar
10 Deadlift #90/70
5 Wall Climb

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WGM WOD – THURSDAY–09.07.20 – “ANONYMOUS”

WARM UP
AMRAP 10′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead

Skills & Mobility
BURGENER WARM UP
Deadlift – Burpees

“ANONYMOUS”
20′ AMRAP:
30 Bar Facing Burpees
20 Deadlift #BW
500 Mt Row

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GM WOW – TUESDAY- 23.06.20 – “EXTREME”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP 

Pose Running

1 Rounds

200 Mt RUN + 5 CHEST TO BAR

1 Rounds

200 Mt RUN+5 PULL UPS

1 Rounds

200 Mt RUN + 5 TOE TO BAR

CONDITIONING
“EXTREME”
AMRAP 6:00
200 RUN
MAX C2B
AMRAP 6:00
400 RUN
MAX PULL UPS
AMRAP 6:00
600 RUN
MAX T2B

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WG WOD -THANKS GOD IT’S FRIDAY 19.06.20 -“FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 25.02.20

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GM WOW – SATURDAY 13.06.20 – TRAIN WITH A COACH “LOREDO”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP 

Pose Running

3 Rounds

8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle

CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run

*compare to 18.02.18

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#IORESTOACASA WOD – SATURDAY – TRAIN WITH A COACH – “METRONOME” 02.05.20

MOBILITY & WARM UP

8 Minute Running Clock

5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
50 Dot Hops

SKILLS & MOBILITY

Handstand Push Ups – Tripod Practice in a 10 min time cap
complete 10-20 reps as singles or doubles, full rom, kipping if needed. Stay tight and try to find the tripod position.

CONDITIONING

“METRONOME”

4 Rounds For Time
20 Odd Object Single Arm Snatch (if object is less Than 10 Kilos, do 30)
40 Double Unders/60 Dot hops
30 Alternate toe-touch crunch

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