WMG WOD – THURSDAY 05.01.23 – “LI ZUFFIATELLI” WMG WOD – THURSDAY 05.01.23 – “LI ZUFFIATELLI”
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

natural monkey the box

Home / Posts Tagged "natural monkey the box"

Tag: natural monkey the box

WMG WOD – THURSDAY 05.01.23 – “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.

*compare to 05.01.22

Read More
WMG WOD – SATURDAY 31.12.21 – “MAD MAX”

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

Read More
MG WOD – THANKS GOD IT’S FRIDAY 16.09.22 – “ALTERNATING TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up – Toes To Bar

CONDITIONING
”ALTERNATING TABATA”

Tabata 8 x :20/:10 rest 1′
Cal Row
Toes To Bar
Double under
Hand Stand Push up

Read More
W WOD -THANKS GOD IT’S FRIDAY 09.09.22 – “KAREN”

MOBILITY & WARM UP

AMRAP 10:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

MOBILITY & SKILLS
Wall Ball

CONDITIONING
“KAREN “
For Time
150 Wall Ball Shots #9/6

THEN

BRING SALLY UP AIR SQUAT


Read More
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

Read More
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.

Read More
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


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

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

“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
Read More
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

Read More
M WOD – WEDNESDAY 17.11.21 – “YOU AND ROW”

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

Rowing

CONDITIONING
“YOU AND ROW“

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

Read More

Articoli recenti

  • W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”
  • GM WOD – TUESDAY 28.03.23 – “GLUE”
  • WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”
  • DAY OFF!!! – SUNDAY 26.03.23 – QUOTES OF THE WEEK
  • MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

Commenti recenti

    Archivi

    • Marzo 2023
    • Febbraio 2023
    • Gennaio 2023
    • Dicembre 2022
    • Novembre 2022
    • Ottobre 2022
    • Settembre 2022
    • Agosto 2022
    • Luglio 2022
    • Giugno 2022
    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 … 39 »


    Powered by BrainTech Innovations