AB Mat Sit Ups

MGW WOD – SATURDAY WEEKLY CHALLENGE 21.05.22 “PERFORM 40”

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

1 Round
10 KB Sumo Deadlift High Pull
10 Staggered Stance KB Leg RDL/ leg
10 Sit Ups
200m Run

1 Round
10 KB Push Press Press
10 Staggered Stance Good Mornings / leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Wall Walk

CONDITIONING
“PERFORM 40”
Minutes 1-15 Every 3mins x 5 Sets Row 300/240m 15 Anchored Feet Sit-Ups 8 Single Arm KB Push Press R #24/16 8 Single Arm KB Push Press L #24/16

Then:
Minutes 15-30 15min AMRAP – @ 85% Effort 10/8 Calories Row 4 Strict Chest to Bar 2 Wall Walk

Then:
REST UNTIL MINUTE 31

Min 31-40 EMOM x 9mins 1st – Single Arm KB L Crunch x 10/arm 2nd – Tall Kneeling KB Horn Bicep Curls x 12-15reps 20X0 3rd – Tall Kneeling KB Horn Tricep Extensions x 12-15reps 20X0

WG WOD – MONDAY 16.05.22 – “SIMPLE COUPLET”

WARM UP

On a 10:00 Clock
7 AB-Mat Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Skierg Pulls
14 Alternating Knee-to-Elbow in Plank

SKILLS & SPECIFIC WARM UP

Wall Walk – Bent Over Row

EMOM 10:
Odd. 3 Wall Walks
Even. 12 Bent Over Rows

CONDITIONING
“SIMPLE COUPLET”

4 Rounds For Time:
15 mt Overhead Walking Lunge #52/35
25 AB-Mat Sit-ups

GM WOD – THANKS GOD IT’S FRIDAY 19.02.21 – “YOUR BODY IS THE KEY”

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 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round: (Easy )
20 Box Jumps, #60/50
20 AB-Mat sit Ups
250 Mt Row
Rest 1′ Min.

CONDITIONING
“YOUR BODY IS THE KEY”

3 Rounds:
20 Box Jumps #60/50
20 AB-Mat sit Ups
Immediately into:
1000 Mt Row

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

GW WOD –THANKS GOD IT’S FRIDAY 05.02.21 – “CORE LAB”

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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time:
10 Ab-Mat Sit Up
10 DB Snatch #22,5/15

CONDITIONING
“CORE LAB ”

For time:
30-25-20-15-10-5
Ab-Mat Sit Up
DB Snatch #22,5/15

M WOD – THURSDAY 16.01.20 – “ACTIVE RECOVERY”

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

1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
“ACTIVE RECOVERY”
NOT FOR TIME:
800mt-600mt-400mt-200mt Run
50-40-30-20 AB-MAT Sit Up

Sostituzione Run con:
1000mt-750mt-500mt-250mt Row

G WOD – MONDAY 07.10.19 – ”G.I.JANE EXPRESS”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
30 sec Alternating Samson Stretch
15 PVC Overhead Squats
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP

Work 10′ on Kipping – Pull Ups

CONDITIONING

“G.I.Jane Express” Part A (On the 0:00)

For Time (8 Minute Cap):
50 Strict Pull Ups
Every Stop 10 Burpees Touch

“G.I.Jane Express” Part B (On the 10:00)

For Time (12 Minute Cap):
40 AB-Mat Sit-ups
80 mt Walking Lunges
30 AB-Mat Sit-ups
60 mt Walking Lunges
20 AB-Mat Sit-ups
40 mt Walking Lunges

“G.I.Jane Express” Part C (On the 25:00)

Max HR Push Ups in 5 Minutes

WMG WOD – WEDNESDAY 22.11.17

WARM UP
Complete 4 Rounds Not For Time
5 Push Ups
10 Squats
20 PVC Pass Throughs
20mt Bear Crawl

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up – Over Head Squat

CONDITIONING
AMRAP 15′
10 Overhead Squats #50/35
250 mt Row
30 AB-Mat Sit Ups