G WOD – THURSDAY 08.04.21 – ”“SEEMS EASY” G WOD – THURSDAY 08.04.21 – ”“SEEMS EASY”
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G WOD

Home / Posts Tagged "G WOD"

Tag: G WOD

G WOD – THURSDAY 08.04.21 – ”“SEEMS EASY”

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:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Ring Dips/Bench Dips
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Kipping

C2B Pull-ups/Pull-up/Ring Row
5 scap pull-ups
5 ring row
5 kip swings
3 kipping pull-ups (chin over bar)
3 chest-to-bar pull-ups
Plank Holds
Perform a 10-15 sec hold

CONDITIONING
“SEEMS EASY”

For time:
18-15-12-9-6-3
C2B Pull-ups
Plank Hold, 1 minute

Time Cap 12 minutes

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G WOD – THURSDAY 01.04.21 – ”APRIL FOOLS’ DAY”

YOU HAVE TO DO IT FOR AN HOUR !!! YOU MUST MAKE IT EASY AND RESIST AS MUCH AS POSSIBLE. DO IT FOR THE MOST TIMES YOU CAN AND KEEP HARD …
… AFTER AN HOUR PASSES NOW !!!

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G WOD & HOME WOD– THURSDAY 23.03.21 – “UNFAIR COACH”
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

*Compare to 03.12.20

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G WOD – TUESDAY 26.01.20 – ”YOUR BODY, YOUR FORCE”

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 Waal Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round:
10 Air Squats
10 Lunges
5 V-Ups
5 Push-ups
Rest 1′ Min.

CONDITIONING
“YOUR BODY, YOUR FORCE”
AMRAP 10 minutes:
30 Air Squats
30 Lunges
15 V-Ups
15 Push-ups

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G WOD – MONDAY 14.12.20 – ”MONTE ZUMA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Air Squat

CONDITIONING

“MONTE ZUMA”
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

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G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

Read More
G HERO WOD – MONDAY 23.11.20 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” CHAD ”
For Time
1000 Box Step Ups #50 cm

If you have a back pack wear it #20/15

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G WOD – THURSDAY 12.11.20 – “JUMP IN THE TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” JUMP IN THE TABATA ”
With a Running Clock in 32 minutes
Tabata Jumping Lunges
Tabata Push Ups
Tabata Tuck Jumps
Tabata Sit Ups

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G WOD – MONDAY 02.11.20 – ”THOMAS HIGWAY”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Practice on Pistol Squat

CONDITIONING

“THOMAS HIGWAY”
12 min AMRAP
2-4-6-8-10-12. . .
Burpees
10 Pistol Squats

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G WOD – THURSDAY 22.10.20 – “DR. BANNER”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & SPECIFIC WARM UP

15′ Handstand Push Up

CONDITIONING

“DR. BANNER”

For Reps for 20 Minutes Time Cap
Buy in 100 AB-Mat Sit Ups
Then:
3 Pull Ups
3 Push-Up Hand Release
3 Box Jump
3 Pike Pushups feet on box
3 Inverted Burpees
Add 3 reps Every Rounds

Read More

Articoli recenti

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  • WG WOD – THURSDAY–15.04.21 – “PUNCH BALL”
  • W WOD – WEDNESDAY – 14.04.21 – “BACK SQUAT”
  • WGM WOD – TUESDAY – “SHOULDERHEAD” – 13.04.21

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