Tag: OverHead Squat
MGW WOD – WEDNESDAY 06.06.18 – “NANCY IS FALLING IN EARTH” –
WARM UP
5′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups
MOBILITY & SKILLS
Hips – Shoulders – Squat therapy
CONDITIONING
“NANCY IS FALLING IN EARTH”
5 Rounds For Time
400 meter Run
15 Facing The Bar Burpees
15 Overhead Squats #45/30
Scaling
This benchmark triplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option
#30/20
Beginner Option
4 rounds for time of:
400-meter run
10 Lateral Burpees
10 overhead squats #20/15
GW WOD – TUESDAY 30.01.18
WARM UP
5 minutes Practice Duoble Unders, Then:
2 Rounds Not For Time
20 Hand-to-Hand KB swings
20 Hollow Body Rock
10 Superman
10 Boot-Strappers
5 Armbar
MOBILITY & SKILLS
Hips – Squat Therapy
CONDITIONING
3 – 6 – 9 – 12 – 15 – 18
Chest to Bar
Ring Dips
Barbell-Facing Burpees
Overhead Squats #43/30
ACCESSORY WORK
Tri-Set 1
Weighted Chest to Bar Chin-Ups 3×5
Seated Alternating Dumbbell Curls 3×20
Standing Dumbbell Hammer Curls 3×15
Tri-Set 2
Weighted Dips 3×5
Weighted Ring Extension 3×10
Weighted Push Ups Close Grip 3×15
DAY OFF!!! – SUNDAY 28.01.18
DAY OFF!!!
Non sai mai cosa c’è dietro l’angolo. Potrebbe essere tutto. Oppure potrebbe essere nulla. Continua a mettere un piede davanti all’altro, e poi un giorno ti guarderai indietro e scoprirai di aver scalato una montagna.
“Tom Hiddleston”
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
WM WOD – TUESDAY 19.12.17
WARM UP
Complete a 6 minute AMRAP of:
15 Air Squats
15 Butterfly Sit Ups
10 Cal Row/100m Run
4 Inch Worms
SKILLS & MOBILITY
Hips – Shoulders – Overhead Squat
CONDITIONING
27-21-15-9 Reps for Time
Single-Arm Dumbbell Overhead Squats #25/15
Cal Row Row
Time Cap: 15 minutes
ACCESSORY WORK
Alternating On the Minute x 12
Odd – Max Double Unders in 40 sec.
Even – Max Front Squat in 40 Sec. #50% BW
WMG WOD – WEDNESDAY 22.11.17
WARM UP
Complete 4 Rounds Not For Time
5 Push Ups
10 Squats
20 PVC Pass Throughs
20mt Bear Crawl
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up – Over Head Squat
CONDITIONING
AMRAP 15′
10 Overhead Squats #50/35
250 mt Row
30 AB-Mat Sit Ups
W WOD 160817
TODAY ONLY ONE TRAINING SESSION AT 17:30
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Shoulders (mobility & stability) – Squat Therapy – Clean Warm Up
STRENGHT
A) Power Clean
5×3 #75%
B) Power Jerk
5×3 #65%
C) Push Press
5×5 #75%
CONDITIONING
For Time:
27-21-15-9
Kettlebell Swings #24/16
Overhead Squats #35/25
ACCESSORY WORK
Rowing
6×40 calories
Rest 15 sec
GW WOD 180717
WARM UP
AMRAP 6′
Run 200m or Row 250m
10m Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hamstring – Low Back -Shoulders – Squat Therapy
CONDITIONING
For Time & Reps
From 0:00-4:00:
4 Rounds of:
12 Overhead Squats #20/15
6 Toes-to-Bars
If completed before 4:00, then from 4:00-8:00:
3 Rounds of:
10 Overhead Squats #35/25
8 Toes-to-Bars
If completed before 8:00, then from 8:00-12:00:
2 Rounds of:
8 Overhead Squats #45/35
10 Toes-to-Bars
If completed before 12:00, then from 12:00-16:00:
1 Rounds of:
6 Overhead Squats #55/45
12 Toes-to-Bars
Time Cap: 16 minutes
GW WOD 060617
WARM UP
3 Rounds Of:
5 Push Ups
5 Thrusters (empty bar)
5 Burpees
5 Tuck Crunch
5 Wipers x side
MOBILITY & SKILLS
Burgener Warm Up – Over Head Squat
STRENGHT
a) Snatch Pull
5 #85%
3 X 5 #90%
b) Overhead Squat
5 #60%
5 #65%
3 x 5 #70%
CONDITIONING
27-21-15-9:
Power Snatch #35/25
Kb Swing #24/16
Handstand Push Ups