herbalife

G WOD 240817 – “…And Stop With This Cindy” –

WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy

STRENGHT
A) Hang Snatch
4x#60% – 4×65% – 3×4#70%

B) Hang Snatch Pull
5x#70% – 5×75% – 3×5#80%

C) Front Squat
5x#75% – 1x#80% – 5x#75% – 1×85% – 5x#75% – 1×90%

CONDITIONING
“…And Stop With This Cindy”
AMRAP in 25 minutes
5 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
If you have a weight vest wear it.

WM WOD 110817

WARM UP
AMRAP 6 minutes
20 Double Unders / 40 Skips
10 Box Jumps
15 Butterfly Sit Ups
20 PVC Pass Throughs

MOBILITY & SKILLS
Burgener Warm Up – Double Unders – Wall Ball Clean

STRENGHT
Benchmark
30 Clean and Jerks #70%

CONDITIONING
For Time
55 Double Unders
Then:
1-2-3-4-5-6-7-8-9-10 Reps of:
Power Snatch #45/35
Wall Ball #9/6
Then, 55 Double Unders

ACCESSORY WORK
10 Rounds:
20 Cal Row
Rest 1:00 between rounds

DAY OFF!!! 300717

DAY OFF!!!

Corri quando puoi, cammina se devi, striscia se è necessario, ma non mollare mai.
“ibidem”

GW WOD 280717

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls Clean
4 Inch Worms

MOBILITY & SKILLS
Burgener Warm Up – Front Squat – Kipping

STRENGHT
Front Squats
3x#60%; 3x#70%; 3x#75%; 3×80%; 3×3#90%

CONDITIONING
A) For time:
50 C2B Pull-Ups

Rest 5′ then

B) 5RFT:
9 Power Snatch #45/30
15 Wallballs #9/6
21 AB-Mat Sit Ups

DAY OFF!!! 130717

DAY OFF!!!

Non esiste il brutto tempo, esistono solo le persone pigre.

“Bill Bowerman”

WM WOD 210717

WARM UP
5 minutes Double-Under Practice
6 Warrior Stretch
15 Air Squats
20 Pass Through
10 Cossack Lunges

MOBILITY & SKILLS
Hips – Shoulders – Wall Ball Clean

STRENGHT
A) Clean & Jerk
1 #65%; 1 #70%; 3X1#75%
Rest 3′
B) Back Squat
3×3 #70%

CONDITIONING
AMRAP 15 Minutes
100 Double Unders
50 Wallballs #9/6
40 Calorie Row
30 Alternating One Arm DB Snatch #20/12,5

MG WOD 140717

WARM UP
20 m Bear Crawl
20 Push-ups
20 m Crab Walk
20 Jump Squats
20 Burpee Broad Jumps
30 Mountain Climbers
4 x 100 Shuttle Sprint

MOBILITY & SKILLS
10 Minutes Practice Double unders – Hips

CONDITIONING
50-40-30-20-10
Double Unders
10-20-30-40-50
Box Jumps #60/50

GW WOD 070717

WARM UP
6 minute AMRAP of:
10 Push Ups
20 PVC Pass Throughs
10 Cal Row/100m Run
4 Inch Worms

SKILLS & MOBILITY
Shoulders – Burgener Warm Up – HSPU

STRENGHT
EMOM 8′
Odd: 8 DB/KB Thrusters #24/16
Even: 8 Strict HSPU

CONDITIONING
25-20-15-10-5
Hang Squat Snatches #35/25
50-40-30-20-10
AB-Mat Sit-ups

MGW WOW 170617 “…and to close in beauty!”

WARM UP
3′ Rope Jump; then
3 Rounds of:
10 Hollow Body Rock
15 Air Squats
15 Plate G2OH

MOBILITY & SKILLS
Hips – Shoulders – Kb Swing

CONDITIONING
“…and to close in beauty!”
5 Rounds For Time
100 Double Unders
30 Box Jumps #60/50
30 Kb Swing #24/16

MGW WOD 070617

WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH

MOBILITY & SKILLS
Hamstring – Low Back – Clean Warm Up

CONDITIONING
For Time
100-80-60-40-20: Double-unders
50-40-30-20-10: Sit-ups
25-20-15-10-5 of: Hang Squat Clean #35/25