Tag: Head Coach

WGM WOD – AND WHAT WE HAVE FORGOTTEN…27.06.22 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Clean – Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 54 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 54 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

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WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

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GWM WOW – SATURDAY 29.06.19 – TRAIN WITH A COACH-etto “Shake Weight”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
10 Hollow Rocks
10 Pausing Glute Bridges

200m Run, moderate pace.

2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

200m Run, moderately fast pace.

2 Rounds:
5 Scap Retractions
5 Pausing Dumbbell Strict Presses, each sideS

Specific Primer for “Shake Weight”:
400m Run, aiming to work towards our workout pace on the second half of the distance.
Into…
2 Rounds:
5 TTB
8 Dumbbell Snatches

Finding our movement, and our touch and go rhythm on the dumbbell. Rest as needed into:

200m Run
5 TTB
8 Dumbbell Snatches
200m Run

“Shake Weight”

3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (22,5/15)

BEGINNER:
3 Rounds:
400m Run
21 Toes to Bar
30 Dumbbell Power Snatches (20/12,5)

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GW WOD – Tuesday 25.06.19 – “HAPPY BIRTHDAY COACH!!!”

MOBILITY & WARM UP

2 Rounds:
15/12 Cal Row + 10 Slow Air Squats + 6 Cossack Squats
15/12 Cal Row+ 20 Hollow Rocks + 10 Alternating Warrior Squats
15/12 Cal Row + 5 Walkout + 5 Inchwarms
15/12 Cal Row + 10 Superman Hold + 6 Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Clean-Thruster

Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Clean + 5 Front Squat

CONDITIONING

“HAPPY BIRTHDAY COACH!!”

TIME CAP 25′

Buy in: 51 AB Mat Sit Ups
7 RNDs:
6 Squat Clean 52/35
6 T2B
6 Thrusters 52/35
6 BBJO 60/50
Cash out: 51 AB MAt Sit Ups

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GWM “HAPPY BIRTHDAY WOD” 200417

WARM UP
800mt Jog/1000Row; then
AMRAP 6′ of:
15 Air Squats
15 Butterfly Sit Ups
10 Wall Balls
4 Inch Worms

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
“Happy Birthday Alessandro!!!”
AMRAP 26′:
Buy in: 35 Handstand Push Ups
20 Toe to Bar
4 Man Makers #20/12,5 ( DB or KB )
19 Wall Ball Shots #9/6
82 Double Unders
Cash out: 35 Burpees

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