Man Makers

WM WOD -PARTNER SATURDAY 25.11.23 – “NOT FOR EVERYONE, BUT FOR ANYONE” – aka “happy birthday ciaccarello”

MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / 100 mt Jog
2) 20 mt Soldier Kicks / 100 mt Jog
3) 20 mt Alternating Side Lunge / 100 mt Jog
4) 20 mt High Knees / 100 mt Jog
5) 20 mt Butt Kickers / 100 mt Jog
6) 20 mt Side Shuffle / 100 mt Jog

SKILLS & SPECIFIC WARM UP

CLEAN – PUSH PRESS

2x :30 shoulder taps
2x 8 deadlift + shrugs
2x 8 deadlift high pulls
2x 8 power clean
2x 8 push press

CONDITIONING

” NOT FOR EVERYONE, BUT FOR ANYONE “
FOR TIME
Buy In 1989 mt Row; then:

34 Rounds IGYG
1 Barbell Man Makers #61/43
3 Barbell Push Press
5 Barbell Deadlift
10 Cal Assault Bike-Ski Erg

Barbell Man Maker = 1 Barbell Push Up + 2 Barbell Bent Row + 1 Clean Thruster

MGW SATURDAY WOD – 21.10.23 – “DO YOU LIKE BIG MAC?”

WARM UP
1 round:
Partner 1: 200-m row
Partner 2: med-ball front squats
– Switch.

1 round:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 squat throws

MOBILITY & SKILLS

CONDITIONING
“DO YOU LIKE BIG MAC?”
For time with a partner in 45 min Cap Time
Accumulate 590 Calories
Row/Ski Erg/Bike Erg
Every 2 Minutes on the Minute (start at 0:00)
2 Man Makers #22.5/15
10 Hand Release Push Ups
If You Have a Vest Wear it!

WG WOD – TUESDAY 14.06.22 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 25′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
22 Pull Ups

WGM WOD – SATURDAY TEAM WOD 08.01.22 “CIAO CIAO 2021; WELCOME 2022!”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups

Then:

10 sets
5 burpees over partner

SKILLS & SPECIFIC WARM UP

Deadlift

CONDITIONING

“CIAO CIAO 2021; WELCOME 2022!”

31min Partner AMRAP

0:00-16:00

“CIAO CIAO 2021”

12 Deadlifts #1,2 BW

20 Syncro T2B

21 Cal. Assault Bike

16:00-31:00

“WELCOME 2022”

20 Dual DB Man Makers #2×22/15kg

22 Cal. Row

*Split reps however desired

WG WOD – MONDAY 14.06.21 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 24′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
21 Pull Ups

“SPECIAL WOD” – TUESDAY 24.12.19 – “MERRY WOD”

MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2019 mt Row/Run

GW WOD -THANKS GOD IT’S FRIDAY 14.06.18 – “HAPPY BIRTHDAY COCCETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 24/16 Calorie Row
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COCCETTO, AKA SPIDERMAN”

5 Rounds For Time
6 Single Arm Man Makers #20/10
14 Hanstand Push Ups
20 DB Overhead Walking Lunges #20/10
19 Toes to Bar

W WOD 120617

WARM UP

kettlebells (light weight)

50 Hand-to-hand swings

40 Alternating floor press

30 Clean & jerk, switch hands each rep

20 Goblet squat

20 Halo

10 Armbars, 5 per side

MOBILITY & SKILLS

Dinamic Stretch – Press ( Strict-Push-Jerk )

STRENGHT

10 minutes to find a 1 RM of:

Shoulder Press

-Warm up as follows 10 with BB – 5 #60% – 3 #70%

-Aim for 3 to 5 working sets

Compare to 04/04/17

Rest 5′

CONDITIONING

“Bridges Son”

AMRAP 20 min

6 Manmakers #24/15

7 Dumbells Box Step Ups

*if you have vest or Body Armour, wear it.

W WOD 220517

WARM UP
20 Judo Push Ups
20 Knee to Elbows
20 Depht Jumps Off Box
20 V- Ups
20 Walking Lunges
2 Minutes Jump Rope

MOBILITY & SKILLS
Clean Warm Ups – Deadlift

BARBELL CONDITIONING & STRENGHT
1) Hang Clean
2X#60%; 2X#65%; 3X2#75%
2) Clean Pull Below Knee
3X3 #80%
3) Front Squat
4X4 #85%

CONDITIONING
5 rounds For Time
6 Man Makers #20/12,5
12 Deadlift #1.2 BW
18 Alternate One Arm Dumbell Snatch #20/12,5

GWM WOD 231116

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

Mobility & Skills
Squat Therapy

Midline Stability & Core
Amrap 6′
10 Strict Toe To Bar
10 Weighted Sit Ups
15 GHD Back Extensions
15 Barbell Roll-Outs

AMRAP 18 Minutes
20 Pistol Squat/One Legged Squat ( Alt. L&R )
15 Man-Makers #20/12
400 mt Row