G WOD – MONDAY 14.12.20 – ”MONTE ZUMA” G WOD – MONDAY 14.12.20 – ”MONTE ZUMA”
  • 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

Gymnastic Wod

Home / Posts Tagged "Gymnastic Wod"

Tag: Gymnastic Wod

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

Read More
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 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

Read More
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
G WOD – THURSDAY 10.09.20 – ”HIGHER AND HIGHER!!!”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar

CONDITIONING

“HIGHER & HIGHER!!!”

3 x AMRAP 4 minutes Rest 60 sec.
5 Push Ups
5 Toes to Bar

Read More
GW WOD – WEDNESDAY 29.07.20 – “PING PONG”

MOBILITY & WARM UP

8 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock   
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog 

2 set  Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping

CONDITIONING
“PING PONG”
EMOM 20 MINUTES
A1 Front Squat #40% BW
A2 Push-Ups
B1 Reverse Lunges #40% BW
B2 Strict Chin Up

A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute

Read More
G WOD – THANKS GOD IT’S FRIDAY 12.06.20 – “HAVE A NICE DAY”

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

CONDITIONING

“HAVE A NICE DAY”

3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50

rest 3′ then:

BRING SALLY UP PUSH UP TEST

Read More
G WOD – MONDAY 01.06.20 – HERO ”BONDY”

WARM UP
4 Rounds for time:
20 Double Unders
20 Hollow Body Rock
20 Double Unders
5 Inch Worms

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

*compare to 28.10.19

Read More
MG WOD -THANKS GOD IT’S FRIDAY 29.05.20 -“ROUTE OUT”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row

CONDITIONING
“ ROUTE OUT ”*
For Time
2000 mt Row
1 Rounds of “Modified Cindy”

1 Round of “Modified Cindy”: 
5 Push-ups 
10 Air Squats 
15 Butterfly Sit-ups

Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.

*compare to 02-07.19

Read More
#IORESTOACASA WOD – TUESDAY 12.05.20 – “SCINDY”

MOBILITY & WARM UP

8 Rounds

20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers 

8 Rounds

20 Seconds Single Unders
10 Seconds Air Squats

SKILLS & SPECIFIC WARM UP

Handstand Push Up for 10′ practice

CONDITIONING

“SCINDY”

AMRAP 20
5 Strict Pull Ups / Pillow Case Body Row
10 Hand Release Push Ups
15 Air Squats

BODY ARMOR

AMRAP 6:
Max Strict Handstand Push Ups / Max Feet Elevated Pike Push Ups

Every Stop: 15 Sit-Ups

Read More

Articoli recenti

  • M WOD – MONDAY 01.03.21 – “CALF DESTROYER”
  • MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”
  • MG WOD – THANKS GOD IT’S FRIDAY 26.02.21 – “FINALLY”
  • W WOD –THURSDAY 25.02.21 – “DEADLIFT”
  • GW WOD – WEDNESDAY 24.02.21 –”IRON FIST”

Commenti recenti

    Archivi

    • 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 … 15 »


    Powered by BrainTech Innovations