MGW WOD – TUESDAY 26.10.21 – “SLINGSHOT” MGW WOD – TUESDAY 26.10.21 – “SLINGSHOT”
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functional training

Home / Posts Tagged "functional training"

Tag: functional training

MGW WOD – TUESDAY 26.10.21 – “SLINGSHOT”

MOBILITY & WARM UP

12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up

CONDITIONING
“SLINGSHOT”

2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups

Scaled Version

2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups

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WG WOD – THANKS GOD IT’S FRIDAY 21.02.19 – “RTD ’20 Gutta Cavat Lapidem”

MOBILITY & WARM UP

AMRAP 12 Minutes For Quality

15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts 

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

SKILLS & SPECIFIC WARM UP
Strict Press – Push Press – Push Jerk

CONDITIONING

“RTD ’20 Gutta Cavat Lapidem”*

DEATH BY

Every 3 min
10 Power Clean #40/30
10 Shoulder To Overhead #40/30
10 Bar Facing Burpees


*courtesy of Roma Throdown

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‘MGW WOW – SATURDAY 01.12.18 – TRAIN WITH A COACH “CLEAN HOUSE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 mt Run;
then:
30-20-10:
Hip Extensions
Sit Ups
After each set, complete 3 Spidermans + 5 Strict Pull-Ups
Cash Out 500 mt Row
Directly into:
Barbell Warmup (emtpy bar)
5 Good Mornings
5 Strict Presses
5 Hang Muscle Clean
5 Front Squat
5 Hang Power Clean

SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, rest 2′
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2 squat Clean # 75% of working Load

CONDITIONING
A) 5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk

rest 5′ then:

B) 5 Rounds of a 4′ AMRAP
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans #61/43
2:00 rest between rounds.

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M WOD – THURSDAY 22.11.18 – BOAT RACE –

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
BENCHMARK
“BOAT RACE”*
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
*compare to 13.7.18

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WM WOD – SATURDAY 10.11.18 – TRAIN WITH A COACH “IRON FIST”
BEGINNER
DAY OFF
 
INTERMEDIATE-ADVANCED-COMPETITORS
TRAIN AT 13.30
 
MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
2 Rounds
200 mt Run
30″ Alternating Samson Stretch
200 mt Run
30″ Warrior Stretch
Into 2 Rounds
5 Good Morning + 5 Back Squats + 5 Elbow Rotation + 5 Strict Press + 5 Stiff Legged Deadlift + 5 Hang Clean + 5 Push Press
 
SKILLS & SPECIFIC WARM UP
Push Jerk
4 Round Not for time
9 Cal Bike/Row
5 Deadlift
3 Hang Power Clean
1 Push Jerk
Climb Intensity & Load Gently
Rest 1-2 Min every Rounds
 
CONDITIONING
Train with your COACH
” IRON FIST”
Team or Individual
 
See You at 13.30
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M WOD – THURSDAY 27.09.18

MOBILITY & WARM UP
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

SKILLS
Pose Running

CONDITIONING
For Time
1600 mt run
100 Double Unders
800 mt Run
80 Double Unders
400 mt Run
60 Double Unders
200 mt Run
40 Double Unders
Time Cap 30′

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WM WOD – THURSDAY 20.09.18

MOBILITY & WARM UP
10′ Mobility around trouble area; then:
3 Rounds:
200 mt Jog
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Pull-Ups
5 Wall Squats

SKILLS
Clean Warm Up

STRICT GYMNASTICS
3 Rounds, Not for Time:
15″ L-Sit Hold
20″ Superman Hold
35″ Hollow Body Hold

Then: Start With the empty bar, 3 “Complexes”
and reaches the weight with which to do 15 repetitions unbroken
Deadlift
Deadlift High PullFront Squat
Power Clean
Squat Squat Clean

CONDITIONING
15-12-9 Clean #60/40
100mt Shuttle Sprint

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‘WM WOD – SATURDAY 08.09.18 – SURPRISEEEEE!!!!’

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30 for a:
SURPRISE WOD!!!

Ricorda di portare Una Palla da Lacrosse e Foam Roller!!!

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W WOD – THANKS GOD IT’S FRIDAY 31.08.18

MOBILITY & WARM UP
10′ Mobility Around Trouble Area;
5′ Practice Double Unders; then:
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
20 Floor Press ( 20 each )
20 Halo
10 Windmill ( 5xside )

SKILLS
Burgener Warm Up

CONDITIONING
Every 90 seconds Build Your Heavy Single of:
Power Snatch
5-3-3-2-1-1-1

Rest 5′ Then

Bring Sally Up
Squat Test #50%BW

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WMG WOD – WEDNESDAY 29.08.18

MOBILITY & WARM UP
10′ Around Trouble Area; then:
2 Rounds:
100m Run + 25 Singles of Double-Unders
10 Spiderman and Reach, each leg
100m Run + 25 Singles of Double-Unders
5 Walkouts
100m Run + 25 Singles of Double-Unders
4 Inchworms
SKILLS
Clean Warm Up; Then
2 Rounds, rest 1′
15 Double-Unders
3 Hang Power Cleans
20 Sec Handstand Hond

CONDITIONING
For Time
100 Double Under
21 Hang Power Cleans #43/29
21 Handstand Push Ups
1 Rope Climb
Directly into…
50 Double-Unders
15 Hang Power Cleans
15 Handstand Push Ups
2 Rope Climb
Directly into…
25 Double-Unders
9 Hang Power Cleans
9 Handstand Push Ups
3 Rope Climb
Time Cap 18 Minutes

Read More

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