G WOD – MONDAY 12.10.20 – ”FRENDLY GAMES” G WOD – MONDAY 12.10.20 – ”FRENDLY GAMES”
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

FRAN

Home / Posts Tagged "FRAN"

Tag: FRAN

G WOD – MONDAY 12.10.20 – ”FRENDLY GAMES”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 12′
1:30 Cardio (Set 1: easy, Set 2: moderate, Set 3: moderate/fast)
7 Lateral Squats (each side)
7 wall angels
7 Dumbbell thrusters (each side) (moderate weight)
7 Kip to Swing

SKILLS
15 minutes Practice on Handstand Push Ups

CONDITIONING

“FRIENDLY GAMES”
2 Rounds in a 4 minute time cap
21 Hanstand Push Ups
21 Chest to Bar Pull Ups
-Rest 1/1
2 Rounds in a 4 minute time cap
15 Hanstand Push Ups
15 Strict Pull Ups
-Rest 1/1
2 Rounds in a 4 minute time cap
9 Handstand Push Ups
9 Burpee Pull Ups

Read More
GW WOD – WEDNESDAY 08.07.20 – “FRAN SCHEME”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

CONDITIONING
“FRAN SCHEME”
For Time:
30-20-10
Chest To Bar
Wall Ball


Read More
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

Read More
GW WOD – THANKS GOD IT’S FRIDAY 20.12.19 – “SAM”

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

SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

CONDITIONING

“SAM”
AMRAP 12′
6 Power Clean #61/43
22 Sit Ups
10 Pull-Ups
16 Wall Ball #9/6

Read More
GW WOD – TUESDAY 10.12.19 – “FRAN PLAYS BALL”

MOBILITY & WARM UP

3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts 
5 Scap Retractions 
5 Strict Pull-Ups

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Kipping – Push Press

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18

Read More
WM WOD -THANKS GOD IT’S FRIDAY 23.08.19 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
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 08.02.19

Read More
WG WOD – MONDAY 25.02.19 – “REBELLION”

MOBILITY & WARM UP

10′ Banded stretch arounds trouble area, steadily ramping intensity on the rower through the rounds:
24/21 Calorie Row + 24 AbMat Sit-Ups
20/15 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16/12 Calorie Row + :30s Spiderman and Reach
12/9 Calorie Row + :30s Walkouts
8/6 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warmup
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Push Jerk
3 Hang Power Snatches
(short break)
3 Power Snatches

At low intensity, walking pace throughout, 3 rounds building in load (while reducing repetitions) on the power snatch:
5-3-1 Power Snatches + 3 Chest To Bar“

CONDITIONING

“REBELLION”
In a 12 Minutes Time caps
5 Snatches (Touch & Go) #50/30
6 Chest To Bar



Read More
GW WOD – THURSDAY 21.02.19 – “Give It a Go”


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


SKILLS & SPECIFIC WARM UP
Clean 
Clean Warm Up (empty barbell)
5 Deadlift + 5 Deadlift High Pull
5 Hang Muscle Clean + 5 Hang Power Clean
3 Hang Squat Clean + 3 Squat Clean 2 Rounds: 2 Floor Press + 4 Toes To Bar + 3 Squat Clean + 5 Box Jumps

CONDITIONING In a 12 minutes Time Caps, 5 Rounds For Time 3 Floor Press 80-% BW 10 Toes To Bar 5 Squat Clean 80-% BW 10 Box Jump #60/50

Read More
WG WOD -THANKS GOD IT’S FRIDAY 08.02.19 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
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

Read More
WG WOD – THANKS GOD IT’S FRIDAY 26.10.18 – FRAN PLAY BALL –

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Kipping – Press (Strict-Push-Jerk): Then:
3 Sets with an empty barbell
1 Front Squat + 3 Strict Presses
2 Front Squat + 3 Pausing Push Presses (pause in dip position)
3 Front Squat + 3 Push Jerks

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #60% 3RM
Pull Ups
Time cap 15′

 

Read More

Articoli recenti

  • WG WOD – THURSDAY–15.04.21 – “PUNCH BALL”
  • W WOD – WEDNESDAY – 14.04.21 – “BACK SQUAT”
  • WGM WOD – TUESDAY – “SHOULDERHEAD” – 13.04.21
  • MG WOD – MONDAY 12.04.21 – “ANNIE”
  • DAY OFF!!! – SUNDAY 11.04.21 – QUOTES OF THE WEEK

Commenti recenti

    Archivi

    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 »


    Powered by BrainTech Innovations