natural monkey the box

W WOD – THANKS GOD IT’S FRIDAY 04.03.22 – “FRONT SQUAT”

WARM UP
MOBILITY & WARM UP

Amrap 8′:
30 Jumping Jacks
10 PVC Pass-Throughs
30 Skier Jacks
10 Air Squats
30 Mountain Climbers

MOBILITY & SKILLS
Front Squat

Set 1:
10 Back Squats (Barbell)
10 Plank to Downdog
5 Staggered Stance Good Mornings / Leg
Set 2:
5 Front Squats (Barbell)
10 Alternating Spiderman Stretch
5 Front Squats (Barbell)
Set 3:
7 Front Squats (1st warm-up set)
• Add 10-45# to each side of the ba

CONDITIONING
“FRONT SQUAT”

EVERY 2′:30″

5 Sets For Load:
10 Front Squats

WMG WOD – WEDNESDAY 05.01.22 – “LI ZUFFIATELLI”

MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING
“Li Zuffiatelli”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.

WMG WOD – SATURDAY 31.12.21 – “MAD MAX” – HAPPY BIRTHDAY MASSIMILIANO 50+

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“MAD MAX”

For Time in 50 minutes Time cap (WITH PARTNER)
50 Deadlifts #52/35
50 Double Unders
50 Pull Ups
50 Kettlebell Swings #24/16
50 Cal Row
50 Toes To Bar
50 Thrusters #43/30
50 Hand stand Push Up
50 Burpees Box Jump Over
50 Wall Balls #9/6

MGW WOD – SATURDAY TEAM WOD 11.12.21 “MENTANA TEAM SERIES”

CONDITIONING

“MENTANA TEAM SERIES”

For Time:

1000 meter Row
40 Dumbbell Deadlifts #2×22.5/15
1000 meter Ski
40 Dumbbell Shoulder-to-Overheads #2×22.5/15
2000 meter Bike Erg
40 Dumbbell Squats #2×22.5/15
2000 meter Bike Erg
40 Dumbbell Shoulder-to-Overheads #2×22.5/15
1000 meter Ski
40 Dumbbell Deadlifts #2×22.5/15
1000 meter Rows

MG WOD – TUESDADY 23.11.21 – “RUN UNDER UP”

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

Running Warm Up – Pose Running – Walll Walk

CONDITIONING
“RUN UNDER UP“

3 Rounds fot time:
800Mt Run
5 Wall Walk

M WOD – WEDNESDAY 17.11.21 – “YOU AND ROW”

SKILLS & SPECIFIC WARM UP

Rowing

CONDITIONING
“YOU AND ROW“

For Time
1000 Mt Row
500 Mt Row
1000 Mt Row
Rest 3′ Minutes Every set

GW WOD – MONDAY 15.11.21 –”EVERY HEAD”

3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Kettlebell swing

CONDITIONING

“EVERY HEAD”

4 Rounds for Time:
20 Burpees
15 Kettlebell Swing #24-16

G WOD – “BRUTAL 2.0” – WEDNESDAY 10.11.21

WARM UP
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

MOBILITY & SKILLS
10′ Practice Hand Stand Push Up

CONDITIONING
“BRUTAL 2.0”
1 BJO #60/50 – 30 Hand Stand Push Up
2 BJO #60/50 -29 Hand Stand Push Up
3 BJO #60/50 – 28 Hand Stand Push Up
….Continue Pattern untill
30 BJO #60/50 – 1 Hand Stand Push Up
Time Cap 18′