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

Home / Posts Tagged "Home Wod"

Tag: Home Wod

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

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W WOD – MONDAY 16.11.20 – “CROSSBONES”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Squat Therapy – Kb Snatch – Kb Swing

CONDITIONING

“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16

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#IORESTOACASA WOD – MONDAY 26.10.20 – “NASTY DOZEN”

COME LO STATO CHE STA PROCEDENDO A RITROSO NELLE SUE DECISIONI, ANCHE NOI RIPRENDIAMO I NOSTRI ALLENAMENTI A CASA PER NON PERDERE CIO’ CHE ABBIAMO ACQUISITO IN QUESTO BREVE PERIODO!

SIAMO CERTI DI FARVI UNA COSA GRADITA PER FARVI ALLENARE COMUNQUE E DOVUNQUE VOI VOGLIATE NEL FRATTEMPO CHE TUTTI INSIEME PASSIAMO QUESTO MOMENTO DI DIFFICOLTA’

CROSSFIT MENTANA NON LO FERMA NESSUNO!!!

LET’S GO BOY!!!

MOBILITY & WARM UP

8 minutes for quality

3 Plank Walkout
6 Russian Baby Makers 
9 Odd Object Romanian Deadlifts

Odd Object Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

SKILLS & MOBILITY

 Double Under for 10′ practice

CONDITIONING

“NASTY DOZEN”*
AMRAP 12:
50 Air Squats
7 Strict Pull Ups / Pillow Case Body Row
10 Odd Object Power Cleans

Odd Object #30% BW

*compare to 18.05.20

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#IORESTOACASA WOD – SUNDAY 24.05.20 – “QUOTES OF THE WEEK”- DAY OFF!!!

DAY OFF!!!

“Saggezza e buon senso si ottengono in tre modi: primo con la riflessione, che è la cosa più nobile; secondo attraverso l’imitazione, che è la cosa più semplice; e terzo con l’esperienza, che è la cosa più amara di tutte.”
“CONFUCIO”

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#IORESTOACASA WOD – MONDAY 18.05.20 – “NASTY DOZEN”

MOBILITY & WARM UP

8 minutes for quality

3 Plank Walkout
6 Russian Baby Makers 
9 Odd Object Romanian Deadlifts

Odd Object Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

SKILLS & MOBILITY

 Double Under for 10′ practice

CONDITIONING

“NASTY DOZEN”
AMRAP 12:
50 Air Squats
7 Strict Pull Ups / Pillow Case Body Row
10 Odd Object Power Cleans

Odd Object #30% BW

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#IORESTOACASA WOD – WEDNESDAY – “90 SHINY” 13.05.20

MOBILITY & WARM UP

8 Minutes For Quality

20 Single Unders
5 Push-up to Down Dog 
20 Single Unders
10 Slow Wall Squats 

SKILLS & SPECIFIC WARM UP

 Double Under for 10′ practice

CONDITIONING

“90 SHINY”

21-15-9:
Odd Object Power Cleans #40%BW
50 Double Unders After Each Round

Directly Into…

21-15-9:
Odd Object Front Squats #40%BW
50 Double Unders After Each Round

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#IORESTOACASA WOD – TUESDAY 21.04.20 – “FLIGHT SIMULATOR”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Take 10′ tu build your Double Unders

CONDITIONING

“FLIGHT SIMULATOR”*

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Beginner
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders (attempt at least one double-under per set)

*compare to 24.10.19

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#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – “VIA CRUCIS HOME EDITION” 10.04.20

MOBILITY & WARM UP

Not for Time:
1:00 Jump Rope + :30s Alternating Spiderman & Reach
1:00 Jumping Jack + :30s Walkouts
1:00 Jump Rope + :30s Alternating Samson Stretches
1:00 Jumping Jack + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

15 Odd-Object Sumo Deadlift High Pull + 10 Double Unders
10 Sit ups + 4 Push Ups + 4 V-Ups + 10 Pike Push Ups
10 Double Unders
9 Odd Object Squat Clean + 6 Odd Object Push Jerk + 3 Odd Object Swing
15 Odd-Object Sumo Deadlift High Pull
6 Alternating Odd O Lunges
3 Burpees Step Up

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Odd-Object Sumo Deadlift High Pull
33 Odd Object Push Ups
33 Pike Push Ups
33 V-Ups
33 Double Unders
33 Odd-Object Sumo Deadlift High Pull
33 Odd-Object Ground to Shoulder
33 Odd Object Swing
33 Odd-Object Ground to Overhead
33 Double-Unders
33 Odd-Object Sumo Deadlift High Pull
33 Burpees Chair Step Up
33 Odd Object Reverse lunges

Cash Out 1000 Dot Hops. Wear Rucksac

Rucksac/Back Pack @10-15% BW

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#IORESTOACASA WOD – WEDNESDAY – “CALVARIO* HOME EDITION” 08.04.20

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 1:40 Jump Rope
Station 2+5 – 5 Odd-Object Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – PVC Warm Up: 15 Pass- Through, 10 Pressing Snatch Balance, 5 Overhead Squats

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Odd-Object Squat Clean + 6 Odd-Object Push Press; Rest 30 sec then:
15 Double-Unders + 30 Dot Hops + 40 Skip on Place; Rest 30″ Then:
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats; Rest 1 minute

CONDITIONING
“CALVARIO Home Edition”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Odd-Object* Sumo Deadlift High-Pulls #20-30% BW
10 Odd-Object Squat Clean
15 Odd-Object Push Press

*How To Create an “Odd-Object?”

Rest 3 minutes

AMRAP in 6 Minutes
100 Skip on Place
80 Dot Hops*
60 Double Unders

*Dot Hops: With tape, mark four points on the ground by drawing a rectangle. Long side about shoulder width, short side about shoulder width.

Rest 3 Minutes

AMRAP in 6 Minutes
15 Self Row – Odd-Object Row – 10 Pull Ups
30 Chair Step Up
45 Air Squats
*compare to 28.03.18

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts.

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#IORESTOACASA WOD – TUESDAY – “DAMN STAIRS” 07.04.20

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups

STRENGHT

On a running clock for 5 minutes:

Accumulate max Time in L-Sit Hold on two chair; sub Bent Knee

CONDITIONING

“DAMN STAIRS”

Ascending Ladder for 15:00:
2 Odd-Object Ground To Overhead
2 Odd-Object Overhead Squats
2 Odd-Object Facing Burpees
4 Odd-Object Ground To Overhead
4 Odd-Object Overhead Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

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  • 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”

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