M WOD – MONDAY 04.07.22 – “TIME TRIAL 2K ROW” M WOD – MONDAY 04.07.22 – “TIME TRIAL 2K ROW”
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M WOD – MONDAY 04.07.22 – “TIME TRIAL 2K ROW”

MOBILITY & WARM UP

On a 8:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

SKILLS & SPECIFIC WARM UP

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

Pre-Workout Rest

Review any of the Assault Bike, BikeErg , or SkiErg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
“TIME TRIAL 2K ROW”

2000 mt Row

Read More
DAY OFF!!! – SUNDAY 03.07.22 – QUOTES OF THE WEEK

DAY OFF!!!

“Il successo non è mai definitivo, il fallimento non è mai fatale; è il coraggio di continuare che conta.”

“SIR WINSTON CHURCHILL”

FACILE O DIFFICILE RAGGIUNGERE LA VETTA? – Gianpietro Boieri

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M WOD -MONDAY 13.06.22 -BENCHMARK “BLUEBERRY”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“BLUBERRY “*

FOR TIME
125m Row
250m Row
500/400m Row
1000/850m Row
500/400m Row
250m Row
125m Row

Rest 1:00 between distances

*Compare to 04.02.22

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M WOD – MONDAY 23.05.22 – “RASPBERRY”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“RASPBERRY“

FOR TIME
300m Fast, 45 Sec Rest easy row
400m Mod/Fast, 2 Min Rest easy row
500m Mod/Fast, 2 Min Rest easy row
600m Mod, 2 Min Rest easy row
500m Mod/Fast 2 Min Resteasy row
400m Mod/Fast, 2 Min Rest easy row
300m Fast
Total: 3000m

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GW WOD – MONDAY 02.05.22 –”UNTILL THE END”

WARM UP

Set 1
50 Cross Country
40 Jumping Jacks
30 Skier Jacks
20 Good Morning
10 Inchworm

Set 2
10 Ring Rows
10 Clean Grip Deadlifts (empty barbell)
10 Bent Over Rows (empty barbell)

Set 3
10 Jumping Pull-ups / Pull ups
5 Clean Pulls (empty barbell))
5 Partial Front Squats
5 Strict Press

Set 4

5 Pull-ups / chest to bar
10 Power Cleans ((empty barbell)
10 Push Press

Set 5

5 Pull-ups
10 Clean & Jerk

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Clean Warm Up

CONDITIONING

“UNTILL THE END”

EMOM 12
Odd: 15 Chest To Bar
Even: 8 Hang Cleans & Jerk #52/35 (no drop bar)

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M WOD – MONDAY 11.04.22 – “ MIKKO’S TRIANGLE”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP

On the minute set your max calorie
Row
:30 rest
Ski Erg
:30 rest
Assault Bike

CONDITIONING
“MIKKO’S TRIANGLE “

EMOM for 39 minutes

1 minute Row

1 minute SkiErg

1 minute Assault Bike

1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

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WG WOD – MONDAY 04.04.22 –”WILL YOU MAKE 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
Back Squat – Kipping – Chest To Bar

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

“WILL YOU MAKE IT?“

For Time:
21 Back Squats (body weight)
15 Chest to Bar
15 Back Squats
9 Chest to Bar
9 Back Squats
6 Chest to Bar

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DAY OFF!!! – SUNDAY 13.03.22 – QUOTES OF THE WEEK

DAY OFF!!!

“Colui che conosce il proprio obiettivo si sente forte; questa forza lo rende sereno; questa serenità assicura la pace interiore; solo la pace interiore consente la riflessione profonda; la riflessione profonda è il punto di partenza di ogni successo.”

LAO TSE

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MG WOD – WEDNESDAY 02.02.22 – “PARSIMONIA”

MOBILITY & WARM UP
AMRAP 7:00
:20 Double Unders or Single Unders (or Double Attempts)
20 Mountain Climbers
5 Kip Swings
10 V-Ups
5 Kip Swings

SKILLS & SPECIFIC WARM UP

Toes To Bar – Pull Ups

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest or Armpits
:20 Butt Kickers
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING

“PARSIMONIA”

FOR TIME in a 25′ Time cap
800m Run
40 Pull-ups
80 Double Unders
600m Run
30 Toes-to-Bar
60 Double Unders
400m Run
20 Pull-ups
40 Double Unders
200m Run
10 Toes-to-Bar
20 Double Unders

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“MERRY CHRISTMAS!!!” 25-26.12.21

Natale muove una bacchetta magica sul mondo
ed ecco, tutto è più dolce e più bello!
“Norman Vincent Peale”

BUON NATALE! MERRY CHRISTMAS!JOYEUX NOËL! FROHE WEIHNACHTEN! FELIZ NAVIDAD! GLÆDELIG JUL! 圣诞快乐! MERRY CHRISTMAS! РОЖДЕСТВОМ! BUON NATALE! ВЕСЕЛА КОЛЕДА! HYVÄÄ JOULUA! GOD JUL! Mele Kalikimaka! Bo Nadal! VESEL BOŽIČ! ZORIONAK! NADOLIG LLAWEN!BUON NATALE! Jwaye Nwèl! Fiafia KERISIMASI! MERRY CHRISTMAS!

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Articoli recenti

  • MW WOD – THURSDAY 07.07.22 – “FREESTYLE NANCY”
  • G WOD – WEDNESDAY 06-07-22 – ”BURPEES TARGET”
  • WG WOD – BENCHMARK TUESDAY 05.07.22 – “FRAN”
  • M WOD – MONDAY 04.07.22 – “TIME TRIAL 2K ROW”
  • DAY OFF!!! – SUNDAY 03.07.22 – QUOTES OF THE WEEK

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