Ginnastica Mentana

W WOD – THURSDAY 05.09.19 – “FRONT SQUAT”

MOBILITY & WARM UP

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

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

HEAVY FRONT SQUAT*

Take 10 minute to find 1 set of 5 reps of Front Squat

Then:

On the 2 minutes x 7 rounds Front Squat 5 – 5 – 3 – 3 – 2 – 1 – 1

G WOD – THURSDAY 26.07.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch

MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

*Compare to 27.11.17

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

G WOD – MONDAY 16.07.18 – “CINDY”

WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
“Back To The Basic”

AIR SQUAT – PUSH UPS – PULL UPS

CONDITIONING

“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Compare to 04 / 09 / 2017

G WOD – MONDAY 26.03.18

WARM UP
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman

MOBILITY & SKILLS
“Back to school”
Air Squat – Push Up

STRENGHT
Shoulder Press
every 30″
5×65%; 5×75%; 5×85%; 3x8x65%

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

G WOD – THURSDAY 11.01.18

WARM UP
400mt Easy Jog; Then:
15 minutes Power Yoga

MOBILITY & SKILLS
Clean Warm Up – Rope Climb

STRENGHT
In 10 min Find 1 Reps Max of Power Clean

Rest 5′, Then:

CONDITIONING
For Time & Reps
50 AB-Mat Sit Ups
15-ft. Rope climb, 1 ascents
40 AB-Mat Sit Ups
15-ft. Rope climb, 2 ascents
30 AB-Mat Sit Ups
15-ft. Rope climb, 3 ascents
20 AB-Mat Sit Ups
15-ft. Rope climb, 4 ascents
10 AB-Mat Sit Ups
15-ft. Rope climb, 5 ascent
Time Cap 12 Minutes

G WOD – THURSDAY 07.12.17

WARM UP
15 m Bear Crawl
20 Push-ups
15 m Crab Walk
20 Jump Squats
15m Burpee broad jumps
30 Mountain Climbers
Jog 400m

MOBILITY/SKILLS
Burgener Warm up – Muscle Ups

STRENGHT
EMOM 8′
1 Hang Power Snatch + 1 Snatch #70% Across

Rest 5′

CONDITIONING
AMRAP 15

4 Bar Muscle-Ups/Chest To Bar
8 Ring Dips
12 Burpee Box Jump Overs #60/50