palestra crossfit palombara

WMG WOW – SATURDAY 19.12.20 – “PAINFUL”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

Deadlift

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts

2 Rounds, steadily building in two items

2 Deadlifts
10 Double Unders
2 Burpees Box Jump Over

CONDITIONING

“PAINFUL”
AMRAP 20′
5 Deadlifts #102/70
25 Double Unders
5 Burpees Box Jump Over

WGM WOD – WEDNESDAY 16.12.20 – “THEY ARRIVE…”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

MOBILITY & SKILLS
Burgener Warm Up-PUSH JERK

CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

GWM WOD – WEDNESDAY–25.11.20 – “MILORD”

5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold

SKILLS & MOBILITY

1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders

1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders

CONDITIONING
“MILORD”

5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders

GW WOD –THANKS GOD IT’S FRIDAY 20.11.20 – “ALL BURNED”

MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
2 Round: 1′ Min Rest btw Rounds
5Hand Release Push Ups
5Dual DB Step Up Over #22.5/15

CONDITIONING

“ALL BURNED”

FOR TIME: TIME CAP 15′
Hand Stand Push Ups
Dual DB Step Up Over #22.5/15

MGW WOD – WEDNESDAY 11.11.20 – “AQUAMAN”

MOBILITY & WARM UP

3 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“AQUAMAN”*

FOR TIME:
2000Mt Row
-REST 5:00 Min.-
7-1 Ladder Of Thruster #43/30
7 Strict Hand stand push Ups

*courtesy of @superheroathletics

MG WOD – THANKS GOD IT’S FRIDAY 06.11.20 – “FUGITIVE”

MOBILITY & 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

1 Round:
250 Mt Row
3 Push UP
6 Jumping Lunges
9 V Ups

CONDITIONING
“FUGITIVE”

FOR TIME:
2000Mt Row
Every 2:00 Minutes
5 Push UP
10 Jumping Lunges
15 V Ups

GWM WOD – WEDNESDAY–04.11.20 – “FREQUENCY”

5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold

SKILLS & MOBILITY

1 Set: (at workout pace)
7 Box Jump Over
14 Ketlebell Swing #24/16
100Mt Run

CONDITIONING
“FREQUENCY”

3 Rounds For Time: time cap 20′
20 Box Jump Over
30 Ketlebell Swing #24/16
400Mt Run

MGW WOW – SATURDAY 31.10.20 –“ANONIMOUS”

MOBILITY & WARM UP
8:00 Clock:
30 Jumping Jack
5 Inchworms
10 Alternating step back lunges (each)

SKILLS & SPECIFIC WARM UP
2 Round Rest; Rest 1:00 min. Btwn The Roundas
15 Double Unders
5 Push Press #52/35
5 Walking Lounges

CONDITIONING

“ANONIMOUS“
EMOM x 20 Minutes:
Min 1: Max Double Unders
Min 2: Max Reps Push Press #52/35
Min 3: Max Reps Walking Lounges
Min 4: Rest

GW WOD –THANKS GOD IT’S FRIDAY 30.10.20 – “LEX LUTHER”

MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions

SKILLS & SPECIFIC WARM UP
Devill Press
2 Round:
6 Single Dumbbell Alternating Devil’s Press #22,5/15
3 Feet Elevated Pike Push Ups
6 Box Jumps #60/50

CONDITIONING

“Lex Luther

AMRAP 15 Minutes:
12 Single Dumbbell Alternating Devil’s Press #22,5/15
6 Feet Elevated Pike Push Ups
12 Box Jumps #60/50

GWM WOD – WEDNESDAY–28.10.20 – “SUPER PUMP”

5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold

SKILLS & MOBILITY

1 Set: (at workout pace)
6 Push Up Hand Release
6 Hang Squat Clean #43/35
12 Double Unders

CONDITIONING
“SUPER PUMP”

AMRAP 15′:
18 Push Up Hand Release
18 Hang Squat Clean #43/35
36 Double Unders