Tag: competitors programs

WM WOD – TUESDAY 29.10.19 – “LOTAR”

MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds, with the first being at a weight lighter than our working load. Following, build to our loading and repeat for a second iteration.

4 Kb Hang Clean & Jerks #24/16 (change every 5)
10 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
30 Double-Unders

CONDITIONING

“LOTAR”

5 Rounds For Time

10 Kb Hang Clean & Jerks #24/16 (change every 5)
20 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
60 Double-Unders

Time Cap 12 Minutes

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GW WOD -THANKS GOD IT’S FRIDAY 20.09.19 – “JOKER”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats 
10 One leg Stiff-Legged Deadlifts 
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Deadlift – Kipping

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts

“JOKER”*

For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
*compare to 04.06.19

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WM WOD – SATURDAY 03.11.18 – TRAIN WITH A COACH – “TASER”

Beginner:
REST DAY!!!

INTERMEDIATE & ADVANCED
ONLY AT 13.30

MOBILITY & WARM UP
20′ Banded Stretch & Trigger point Arounds Trouble Area; then:
Barbell Warm up & Conditioning Specific Warm Up

Rest 4′

CONDITIONING
Train With a Coach
“Taser”
For Time
30 Power Snatch #43/30
1600 mt Run
Directly into:
30-20-10
Kb Swing #24/16
Thrusters #30/20

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GW WOD – TUESDAY 13.03.18 – “FRAN”

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 Plate Ground to Overhead
40 mt Bear Crawl
10 Hollow Body Rocks
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Kipping Pull Ups

CONDITIONING BENCHMARK WOD
”FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
COMPARE WITH 22– 09 – 2017

5’ Rest

ACCESSORY WORK*
Dumbbell Shoulder Press 4×12-15
Heavy Dumbbell Shrugs 4×10
——-
Superset 1:
Barbell curl 3×15-20
Seated Dumbbell Side Laterals 3×10-12
——-
Superset 2:
Dumbbell Skullcrasher 3×15-20
Dumbbell rear delt flyes 3×15-20
——-
Tri-set 1:
EZ Bar Preacher Curls 3×12
Ring Dips 3×12
Barbell Upright Rows 3×12

*Only for those who have over six months of experience

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MG WOD – TUESDAY 27.02.18

WARM UP
Jog 400m
50 Jumping jacks
40 Sit-ups
30 Push-ups
20 Air Squat
Jog 400m

MOBILITY & SKILLS
Ankle – Shoulders – Double Unders – Handstand Push Ups

CONDITIONING
EMOM 18 MINUTES
Odd Minutes: 40 Seconds Max Unbroken Double Unders
Even Minutes: 10-12 Kipping Handstand Push-Ups

ACCESSORY WORK
Dumbbell Romanian Deadlift 3×8-10
Dumbbell Suitcase Deadlift 3×12-15
Dumbbell Bulgarian Split Squat 4×5/leg
Walking Lunges (no weight) 3×20 steps
Air squats 3×25

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MG WOD – THANKS GOD IT’S FRIDAY 16.02.18

WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges
30 Jumping Jack
4 Inch Worms

MOBILITY & SKILLS
Ankle – Hamstring – low Back – Shoulders – Toes To Bar

CONDITIONING
For Time:
1000 mt Row
Directly into…
5 Rounds:
30 Double Unders
15 Toes To Bar

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M WOD – MONDAY 08.01.18

WARM UP
20 Active downward dog / alternate toe touch
30″Standing leg swing (front) each leg
30″ Running skips or assisted kneelift 
30 Lateral squat
30″ Standing leg swing ( across)
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle – Hamstring – Quad – Hips

STRENGTH
Back Squats
5 Reps #75%; 2 Reps #80%; 5 Reps #75%; 2 Reps #85%; 5 Reps #75%; 2 Reps 90%

CONDITIONING
Choose one of this Intervall:

option A
Intervals
Rest 2 minutes between intervals
Run 6x400m
(if you have a vest, wear it)

option B
Intervals
Rest 2 minutes between intervals
Row 6x500m

option C
Intervals
Rest 2 minutes between intervals
Bike 6x1000m

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