Mentana

DAY OFF!!! MONDAY 06.01.20

DAY OFF!!!

“LI ZUFFIATELLI” Zuffia, zuffia e zuffia / ne venemo da Cacaluffia. / Da Cacaluffia ne venemo / li zuffiatelli nui cantemo! // Dimani è Pasqua / la cima dell’acqua / sopra a la cima / la rosa costantina / sopra a la rosa / la perla preziosa / sopra a la perla / la bianca palombella. / Sopra a la palomma / l’aquila ritonna, / sopre all’aquila / lu fiore de Napula / sopre a lu fiore / lu ddominu maggiore, / sopre a ddominu / le braccia dell’omminu. / Sopre a le braccia / Gennaru quanno caccia, / Gennaru quanno cacciò / bbona sera signor padrò! // Dimane è Pasqua / e benedetto sia / in questa casa / ci stà Santa Maria / e ci stà Ddio / co’ tutti li Santi / ci stà Mattè / e co’ santu Bartolommè! // De chi sò ’lle cause che pennu a quella torre / sò de… chi vòla bella moje / (oppure) de chi sò ’lle cause che pennu a ’llu cannitu / sò de… che vò lu bellu maritu / bella la moje, più bellu lu maritu / rizzate… e portace lu spitu! // Portemo ’n somarellu che nun potemo trascinà / facce ’n pò de cortesia pe potellu ristorà. / Iho, Iho, Iho…Fatto il verso dell’asino tutto tace e i cantori alzano gli occhi alla finestra da dove dovrebbe affacciarsi il padrone a fare loro la “cortesia”. Se il padrone si fa attendere riprendono in coro: Se ssi fatte le ciammelle / porta jo quelle più belle. / Se ssi fatti li biscottini, / nun capà quilli più fini, / se ssi fatti li mostaccioli / porta jo quilli più bboni, / se ssi fatti li pampapati / nun capà quilli bruciati! / Guarda sopra a la cassetta / che ce trovi la bbocaletta. / Guarda sopra a lu cassò / che ce trovi lu bbocalò! / Jamo jo ppe le grotte / ce capemo la mejo botte. / Se ssi mmazzatu lu porcu / daccene ’n tocciu, / se si fatta la porchetta / daccene ’na fetta / se si fatte le sargicce / nun capà quelle più micche! // E portemu ’n somarellu / che nun potemo trascinà. / Fatece ’n po’ de cortesia / pe’ potellu ristorà! / Iho, Iho, Iho…Se ancora nessuno si affaccia alla finestra il coro continua: Tira tira tramontanina / sopre le spalli ce piove la brina / tira tita tramonta nella / ce refresca le budella.Se il duro padrone di casa non si commuove e non si affaccia a confortarli i cantori concludono indispettiti: tanti chiodi ssa a ssa porta / che lu diavulu te sse straporta.Si allontanano quindi imprecando contro l’avarizia e la spilorceria del padrone. Se invece, e quasi sempre s’affaccia qualcuno e promette qualche dono, concludono: Ce l’ha fatta la cortesia / viva Pasqua Bbefania! / La cortesia ce l’ha fatta / viva via la Santa Pasqua!

IF YOU WANT MORE INFORMATION ABOUT “LI ZUFFIATELLI”, ASK AT YOUR COACH!!!

G WOD – THURSDAY 09.05.19 – “I KNOW YOU MASK”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
:30s Double Unders
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

SKILLS & SPECIFIC WARM UP

Kipping

3 Rounds, at a walk through pace:
3 Box Jump Over
1-3 Toes To Bar
1 min Recovery Run

CONDITIONING

“I KNOW YOU MASK”

21-18-15-12-9
Box Jump Over #60/50
Toes To Bar

Time Cap 15′

MG WOD – THURSDAY 15.11.18 – CRAZY TABATA –

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk

CONDITIONING
“CRAZY TABATA”
With a Running Clock in 16 minutes
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.

W WOD – MONDAY 05.02.18 – “RANDY”

WARM UP
3 Sets Of:
12 Kb Swings
10 Jumping Lunges
8 Hand Release Push Ups
30 Double Unders/60 singles

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm up

STRENGHT
Back Squat
Every 3 minutes For 15′
1: 40″ AMRAP #50%BW
2: 40″ AMRAP #60%BW
3: 40″ AMRAP #70%BW
4: 40″ AMRAP #80%BW
5: 40″ AMRAP #90%BW

CONDITIONING*
“RANDY”
For Time
75 Power Snatches #35/25
*compare to 09.03.17

WM WOD – THANKS GOD IT’S FRIDAY 02.02.18

WARM UP

5′ Practice Double Unders; Then: 2 Rounds of:

Run 200m or row 250m

20 mt Bear Crawl

20 PVC Overhead Squats

20 PVC Shoulder Dislocated

20 Jumping Jacks

10 Push Press ( Empty Bar )

MOBILITY & SKILLS

Hips – Shoulders – Front Squats – Press ( strict-push-jerk )

CONDITIONING

“OPEN 17.5”

10 Rounds for Time

9 Thrusters #43/29

35 Double Unders

Time Cap: 40 minutes

ACCESSORY WORK

Push-Ups, 100 reps total in any number of sets: Then

3 Giant Set Of:

Incline dumbbell flyes 8-12

Dumbbell bench press 12-15

Close-grip Band Pulldowns15-20

Bent Dumbbell Row 10-12

Straight-Arm Pushdown 5-20

Rest 2 minutes

MGW WOD – WEDNESDAY 31.01.18

WARM UP
Complete 3 Rounds Not For Time of:
25 PVC Shoulder Dislocated
20 Double Unders / 40 Skips
15 Butterfly Sit Ups
10 Walking Lunges
5 Pull Ups/Ring Rows

MOBILITY & SKILLS
Shoulders – Clean Warm Up – Handstand Push Ups

CONDITIONING
In a continuos Running Clock For 20 Minutes:
AMRAP 4 Minutes
100 Double Unders
30 Handstand Push Ups
Max Power Clean #43/30
Rest 4′
AMRAP 4 Minutes
75 Double Unders
25 Handstand Push Ups
Max Power Clean #55/40
Rest 4′
AMRAP 4 Minutes
50 Double Unders
20 Handstand Push Ups
Max Power Clean #70/55

W WOD – THURSDAY 25.01.18

WARM UP
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
30 Floor Press ( 20 each )
20 Halo
10 Armbar

MOBILITY & SKILLS
Clean Warm Up – Press (strict, push, jerk)

STRENGHT
Find in 12 minutes 1 RM of
Clean

Rest 5′ then

CONDITIONING

“LIFT ME UP”
For Time
Lift 2500/1500 Kg Ground-to-Overheads (anyhow)
Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 2500/1500 Kg. Athletes can choose from the following weight/rep combinations:

Men
70 x 36 reps
60 x 42 reps
43 x 58 reps
35 x 71 reps

Women
45 x 33 reps
40 x 38 reps
35 x 43 reps
25 x 60 reps

G WOD – MONDAY 22.01.18

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

MOBILITY & SKILLS
Dynamic Stretch

STRENGHT
Every 60 seconds
Perform one set , add #5 kg per round until failure of:
2 Back Squats (starting weight is # BW)

Rest 5′ Then:

CONDITIONING
AMRAP 20 minutes
5 Handstand Push Ups
10 Toe To bar
20 Air Squats
40 Walking Lunges

W WOD – MONDAY 15.01.18

WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH

MOBILITY & SKILLS
Hips – Shoulders – Squat Therapy

STRENGHT
Find in 8 minutes 1 RM of
Shoulder Press

Rest 4′ Then:

CONDITIONING
Max rounds in 12 minutes
8 Overhead Squat #43/29
8 Split Squat, left leg #43/29
8 Push Jerk/Split Jerk Behind the Neck #43/29
8 Split Squat, right leg #43/29

ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips

G WOD – THURSDAY 11.01.18

WARM UP
400mt Easy Jog; Then:
15 minutes Power Yoga

MOBILITY & SKILLS
Clean Warm Up – Rope Climb

STRENGHT
In 10 min Find 1 Reps Max of Power Clean

Rest 5′, Then:

CONDITIONING
For Time & Reps
50 AB-Mat Sit Ups
15-ft. Rope climb, 1 ascents
40 AB-Mat Sit Ups
15-ft. Rope climb, 2 ascents
30 AB-Mat Sit Ups
15-ft. Rope climb, 3 ascents
20 AB-Mat Sit Ups
15-ft. Rope climb, 4 ascents
10 AB-Mat Sit Ups
15-ft. Rope climb, 5 ascent
Time Cap 12 Minutes