M WOD – THURSDAY 27.08.20 – “MIXED WORK” M WOD – THURSDAY 27.08.20 – “MIXED WORK”
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Conditioning Wod

Home / Posts Tagged "Conditioning Wod"

Tag: Conditioning Wod

M WOD – THURSDAY 27.08.20 – “MIXED WORK”

WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

Running Warm Up

CONDITIONING

“Mixed Work”

5k Row every 1k complete 250 mt ski erg

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WGM WOD – THANKS GOD IT’S FRIDAY 05.10.18

MOBILITY & WARM UP
10′ Banded Stretch; Then:
3 Rounds Not For Time
250 mt Row / 200 mt Run / 15 Cal Bike
1 minute Plank Hold
20 PVC Shoulder Dislocated
5 Strict DB/Kb Presses, each arm
5 Good Mornings + Elbow Rotations + Push Presses (empty bar)

SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds ( increase intensity every Round)
10 Wall Ball Clean
5 Single Deadlifts, each side (light)
5 Kb Hang Power Snatches, each side (light)
10 Double Unders

CONDITIONING
EMOM 20′
1°- Max Wallballs #9/6
2°- Max Burpees Plate
3°- Max Alternate Kb Snatch #24/16
4°- Max Calorie Row/Bike
5°- Rest

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W WOD – WEDNESDAY 03.09.18

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS
Press ( Strict – Push – Jerk )

CONDITIONING
Push Press
5-5-5-3-2-2-1-1-1

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GWM WOD – SATURDAY 28.07.18

WARM UP
2 Rounds Not For Time
500 mt Row
40 Alternate Kb Swing
30 Alternate Kb Snatch
10xArms Kb Push Press
10 Boot Strappers

MOBILITY & SKILLS
Low Back – Hips – Wall Ball Clean – Handstand Push Ups

CONDITIONING
AMRAP 15 Minutes
15 Wall Ball #9/6
5 Handstand Push Ups
1 Rope Climb

rest 5′ then:

3 Round For Time
10 Deadlift #100/70
50 Double Unders

Rest 5′ Then:

For Time
30 – 20 – 10
Pull Ups

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GW WOD – THURSDAY 04.01.18

WARM UP
20′ on Continuos Monostructural Conditioning #65% of FC Max
You Choose
Run
Bike
Row
Jump Rope

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
With a Running Clock:
TABATA
Handstand Push Ups
Deadlift #100/70
Thrusters #43/29
Bar Muscle Ups/Chest To Bar
Hang Power Snatch #43/29
Ring L-Sit
DB Burpee Deadlift 2x#25/15
KB Farmer Carry
1 Minute Rest Between Each Tabata
Perform a Tabata interval eight rounds of 20 seconds of work and 10 seconds of rest of every movements. Each Tabata is followed by 1 minute of rest.

 

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MGW WOD – WEDNESDAY 27.12.17

WARM UP
10 Push Ups
20 Double Unders / 40 Single
5 Burpees
10 Walking Lunges

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

CONDITIONING
Three AMRAPs in 20 minutes
AMRAP in 6 minutes
500m Row (cal)
5 Handstand Push-Ups
5 Sumo Deadlift High Pull #60/40
Rest 1′
AMRAP in 6 minutes
50 Double Unders
5 V-ups
5 Ground to Overhead #60/40
Rest 1′
AMRAP in 6 minutes
50 cal Bike
5 Pull Ups
5 Squat Clean #60/40

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MG WOD – FRIDAY 01.12.17 – Thanks God Is Friday – “Jhonny”

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10x Inch worms
20x Squats
30x Jumping jacks
10x Superman hold

MOBILITY & SKILLS
Shoulders – Double Unders – Rope Climb

CONDITIONING
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Air Dyne
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row

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GWM WOW – SATURDAY 18.11.17

WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Dynamic Stretch – Rope Climb

CONDITIONING
With a running clock…
0:00 – 3:00 : Max Rope Climbs
3:00 – 5:00 : Max Handstand Push Ups
5:00 – 10:00 : 1 Power Clean + 3 Front Squat + 1 Jerk (build to heavy)
10:00 – 15:00 : Max Double Unders

Rest 5:00

on the 20: AMRAP 5′
21 Pull Ups
15mt Double Kettlebell Walking Lunges #24/16
9 Cal Airdyne
Max Cal Row in time remaining


3k Row
3k Run

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WM WOD – TUESDAY 07.11.17

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Snatch switch hands each rep
20 Goblet squat
20 Halo
10 Turkish get ups

MOBILITY & SKILLS
Hips – Shoulders – Kb Swing

STRENGHT
3-3-3-3-3
Bench Press

CONDITIONING
For Time
50-40-30-20-10
KB swings #24/16
AirDyne or Row for calories
Double Unders

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MGW WOD 070617

WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH

MOBILITY & SKILLS
Hamstring – Low Back – Clean Warm Up

CONDITIONING
For Time
100-80-60-40-20: Double-unders
50-40-30-20-10: Sit-ups
25-20-15-10-5 of: Hang Squat Clean #35/25

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Articoli recenti

  • WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”
  • WMG WOD –THURSDAY 05.03.21 – “STONKS”
  • GW WOD – WEDNESDAY 03.03.21 –”OPEN 17.1”
  • MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –
  • M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

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