WOM SATURDAY 31.03.18 – “METCON CHALLENGE” WOM SATURDAY 31.03.18 – “METCON CHALLENGE”
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Nike Metcon

Home / Posts Tagged "Nike Metcon"

Tag: Nike Metcon

WOM SATURDAY 31.03.18 – “METCON CHALLENGE”

CHALLENGE YOURSELF, CHALLENGE OUR METCON 4!!!

METCON 1 
“Half Iron Triathlon”
1-10 reps of Linda:
For time:
Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 0.75xBW
Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 1-10.

TEAM METCON 
For Time (with a Partner)
1,000 meter Row
50 Thrusters #20/15
30 Chest-to-Bar Pull-Ups
While athlete 1 do Row, Athlete 2 grab the bar # BW. Do 1 Deadlift and stay in hold Position Untill failure. If 2 drop the bar, 1 stop row. When every two end The 1000 meters, move in 50 thrusters and Chest to Bar Synchro.

METCON 3
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #20/12.5 kg
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

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MGW WOD 130917

WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking lunges
Jump rope 2 minutes

MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up

CONDITIONING
For Time & Reps in 20′ Time Cap
100-80-60-40-20 Double-unders
50-40-30-20-10 AB-Mat Sit Ups
25-20-15-10-5 Hang Power Snatches #35/25

ACCESSORY WORK*
A) Row
9x 1:40 on, :20 off
Rest 2:00 after round 5

B) EMOMx6
8 DB Thrusters #20/15

*Do it only if you trained in August!

Read More
MGW WOW 020917

WARM UP
AMRAP 10′
250 mt Row/200 Run
10 PVC Shoulder Dislocate
10 Wipers
10 Sit Ups
10 Down Ups

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
BENCHMARK WOD
“KELLY” 
5 Rounds For Time
400 meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
Compare to 15/03/17

ACCESSORY WORK
A) Row
4×60 Calories
rest 2 minutes between sets

B) EMOM 8 minutes
Odd: 6 Strict Pull-Ups
Even: 9 Front Squats 60/40

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GW WOD 220817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
3 Rounds Not For Time
5 Burpees
20 PVC Pass Throughs 
10 Wall Balls
4 Inch Worms
250m Row

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

STRENGHT
Find in 10′ 1RM Back Squat

GYMNASTIC
15′ work on Muscle Ups Skills

CONDITIONING
AMRAP 4:00:
15 Chest to Bar
15 Burpees Over Bar
Max Power Cleans #61/43
Rest 4:00
AMRAP 4:00:
12 Chest to Bar
12 Burpees Over Bar
Max Power Cleans #61/43*
Rest 4:00
AMRAP 4:00:
9 Chest to Bar
9 Burpees Over Bar
Max Power Cleans #61/43*
*If you can add +5k every AMRAP

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G WOD 100817

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill 
30″ Running skips or assisted kneelift
20 Lateral squat ( landing left)
30″ standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
20 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
POSE – Toes To Bar – Rope Climb

RUN CONDITIONING
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m (jog, run, jog)
Workout Rest:
15sec rest after each jog interval &
60sec rest after each run interval”

CONDITIONING
21-15-9:
Pull Ups
GHDSU
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Air Squats
Toes To Bar
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Push Ups
Box Jumps Over
Directly into:
3 Rope Climbs

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GW WOD 080817 – “FIBONACCI FINALS”

“THIS WEEK,  WORKOUT START AT 7:00 PM”

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

MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up ( PVC – Empty Bar )

STRENGHT
A) Power Clean
2×3 #65%
B)Clean Pull
3×3 #75%

CONDITIONING
Directly from the games
“FIBONACCI FINALS”
Men
5-8-13 reps of:
Deficit Handstand push-ups
Deadlifts #92
Then, 30 mt OH lunge #24
Women
3-5-8 reps of:
Handstand push-ups
5-8-13 reps of:
Deadlifts #55
Then, 30 mt OH lunge #15

ACCESSORY WORK
EMOMx10
8 TTB + 8 Alternate 1-arm DB snatch – you choose the weight

Read More
M WOD 270717 “HAPPY BIRTHDAY GIULIA”

ANNUNCIAZIONE, ANNUNCIAZIONE!!!
TUTTI IN CORO CANTIAMO TANTI AUGURI GIULIA!!!
e… per festeggiare il suo compleanno…

MONOSTRUCTURAL DAY!!!
ADUNATA GENERALE AL BOX ORE 18,30…
…VERSO L’INFINITO… ED OLTRE!!!
-MATERIALE CONSIGLIATO PER RUNNERS-
-Scarpa da Running
-Abbigliamento leggero e traspirante ( possibilmente no cotone )
-Riserva Idrica di almeno 500 ml ( Borraccia o Zaino )
-Cappellino o Bandana

HAPPY BIRTHDAY GIULIA
2+7+0+7+1+9+9+5=40 Total minutes
2017-1995=22 Minutes TIME TRIAL

CONDITIONING

CHOOSE ONE SPORT
RUN – BIKE – ROW – SWIM

9 Min Warm Up easy Pace #50-65% FCmax
Then
22 Minutes Time Trial ( Race Pace ) #65-85% FCmax
Then
9 Min Cool Down Easy Pace #50-60% FCmax

Score is max distance in 22′ TT

Read More
MG WOD 250717

WARM UP
20 Active Downward Dog / alternate toe touch
20 Standing Leg Swing (front) each leg
30″ Right Leg Cadence Drill 
30″ Running Skips
15 Lateral Squat ( landing left)
20 Standing Leg Swing ( across) each leg
30″ Left leg cadence drill
15 Lateral Squat (landing right)
20 Active Downward Dog / alternate toe touch
20 Walking High Kick
20 Walking Quad Stretch
20 Walking Lunges Combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
POSE Running

RUN CONDITIONING
On POSE Form, Run Untill Failure
10×200 mt Rest 1:00 between sets

STRENGHT
3×10 Back Squat #1.1 BW
Rest 1’30”

CONDITIONING
5 RFT
7 Burpee Over The Row/Box Jump Over #60/50
14 Toe To Bar
21 Calorie Row
Rest 1:00 after each round

Read More
DAY OFF!!! 130717

DAY OFF!!!

Non esiste il brutto tempo, esistono solo le persone pigre.

“Bill Bowerman”
Read More
GWM WOW 220717 “Lynne is Crazy”

WARM UP
3 Rounds Not For Time
5x/leg Box step-ups #50/40
10 Kb Swing ( Light Weight )
10 Hand-release push-ups
10 Goblet Squats
10 Sit-ups

MOBILITY & SKILLS
Dynamic Stretch

STRENGHT
Squat
5x#65%, 5x#75%, 5x#85%, 3×8#65%
Snatch grip deadlift
3×5 #110%
Good mornings
3×6 # 50% squat 1RM

CONDITIONING
“Lynne is Crazy”
5 Rounds for Max Reps
Pull-Ups
Bench Press # BW
500 mt Row (score is Cal.)

Read More

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