Palestra Fonte Nuova

WM WOD -PARTNER SATURDAY 25.11.23 – “NOT FOR EVERYONE, BUT FOR ANYONE” – aka “happy birthday ciaccarello”

MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / 100 mt Jog
2) 20 mt Soldier Kicks / 100 mt Jog
3) 20 mt Alternating Side Lunge / 100 mt Jog
4) 20 mt High Knees / 100 mt Jog
5) 20 mt Butt Kickers / 100 mt Jog
6) 20 mt Side Shuffle / 100 mt Jog

SKILLS & SPECIFIC WARM UP

CLEAN – PUSH PRESS

2x :30 shoulder taps
2x 8 deadlift + shrugs
2x 8 deadlift high pulls
2x 8 power clean
2x 8 push press

CONDITIONING

” NOT FOR EVERYONE, BUT FOR ANYONE “
FOR TIME
Buy In 1989 mt Row; then:

34 Rounds IGYG
1 Barbell Man Makers #61/43
3 Barbell Push Press
5 Barbell Deadlift
10 Cal Assault Bike-Ski Erg

Barbell Man Maker = 1 Barbell Push Up + 2 Barbell Bent Row + 1 Clean Thruster

M WOD – THURSDAY 16.11.23 -“SPOT THE FLOW”

2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups

2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20

SKILLS & SPECIFIC WARM UP

Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

Calculate Drag Factor

1 set:
250-m row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“SPOT THE FLOW“

For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m

beginner option if you don’t close the 250 mt test in less than 1 minute:

For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m

Substitutions:
Bike Erg | 2 x distance
Assault Bike | 2.5 x distance
SkiErg | same distances
Run | same distance as beginner option

GW WOD – benchmark wednesday 15.11.23 – “open 12.3”

MOBILITY&WARM UP

Set 1
10 Toe Touch + Jump
10 Shoulder Press / SIde
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Push Press / SIde
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jump

SKILLS & SPECIFIC WARM UP

Push Press – Toes to Bar

3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
Rest 1:00 between sets.

1 set:
12 box jumps
9 push presses
6 toes-to-bars

BREAK

“OPEN 12.3”

AMRAP 18
15 box jumps #60/50
12 push presses #52/35
9 toes-to-bars
– Step down from the box.

M WOD – THURSDAY 09.11.23 -“SHORT VO2”

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

SKILLS & SPECIFIC WARM UP
Pose Running – Running Warm Up

CONDITIONING

“SHORT VO2“

10 x 400m Run@ 75-80% FC Max (Zone 2-3)
Rest 45 sec

Prendi il passo e mantieni il tempo in tutte le serie con uno scartto di 2-5 sec +/-. Se il tempo aumenta di 15 sec. interrompi le serie e finisci su un ergometro in zona 1-2 per 10 minuti.

MG WOD – WEDNESDAY 08.11.23 – “comment your time”

MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Handstand Push Ups – Toes to Bar – Rowing

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.

Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“COMMENT YOUR TIME“

4 ROUNDS FOR TIME

21 Toes to Bar
500 mt Row
21 Handstand Push Ups

Accessory Work

Accumulate
2:00 L-Sit Hold
50 V-ups

MGW SATURDAY WOD – 21.10.23 – “DO YOU LIKE BIG MAC?”

WARM UP
1 round:
Partner 1: 200-m row
Partner 2: med-ball front squats
– Switch.

1 round:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 squat throws

MOBILITY & SKILLS

CONDITIONING
“DO YOU LIKE BIG MAC?”
For time with a partner in 45 min Cap Time
Accumulate 590 Calories
Row/Ski Erg/Bike Erg
Every 2 Minutes on the Minute (start at 0:00)
2 Man Makers #22.5/15
10 Hand Release Push Ups
If You Have a Vest Wear it!

GW WOW – MONDAY – 02.10.23 – “ALMOST A BENCHMARK”

WARM UP

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press

SKILLS & SPECIFIC WARM UP
Kipping – Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Chest to Bar Pull-ups or scaling
Rest :10

CONDITIONING

“ALMOST A BENCHMARK“

4 x 3 min AMRAP
12 Thrusters #43/30
6 Chest to Bar Pull-ups

rest 1’30”

ACCESSORY WORKOUT

3 Sets x 10 Strict Chin-ups

GWM WOD – SATURDAY 30.09.23 – “EVERY PROMISE IS A DEBT”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
10 Alternating Spiderman Stretch
10 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
10 Down Up
10 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
10 Single Unders / Down Unders
10 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Plate Good Morning
10 Plate Halo x Side

CONDITIONING

“EVERY PROMISE IS A DEBT” AKA HAPPY BIRTHDAY VALE

For Time in a 45 min Cap Time with a partner Buy in 100 Burpees Synchro
45 Alternate Kb Clean and Jerks #24/16
45 Shuttle Run (1=2x10mt)
45 Single Arm Kb Thrusters #24/16
45 Cal Ski Erg
45 Push Ups Sand Bag Drag #25. 45 Cal Bike Erg 45 KB Step Up Over #50-kb#24/16 45 Wall Ball Shots #9/6 45 Pull Ups Synchro. Cash out 100 Double Unders in pair

MW WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 29.09.23 – “UNTIL THE LAST SECOND”

WARM UP

Round 1:
2 SET
Partner 1: 100m Row
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 125m Row
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 150m Row
Partner 2: DB Shoulder Press ( Alternate every 5)

SKILLS & SPECIFIC WARM UP

Rowing

On the minute set your max Meters
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

Choose between Row, (Sub Ski, Assault Bike)

2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace

CONDITIONING
“UNTIL THE LAST SECOND”

EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate Max meter Bear Hug SandBag Carry #70/50

WGM WOD -WEDNESDAY 27.09.23 – “BETTER THAN YESTERDAY”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 600 mt Bike Erg/400 Ski Erg
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Snatch Deadlifts, 5 Hang Muscle Snatch, 5 Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Pull Ups

In a 10 min, build up to a heavier Triplet of Hang Power Snatch

1 Round not for Time #workout weight
9 Alternate DB Snatch #22.5/15
7 Pull Ups
5 Cal Ski Erg/Assault Bike

CONDITIONING
“BETTER THAN YESTERDAY”

AMRAP 16:
27 Alternate DB Snatch #22.5/15
21 Pull Ups
15 Cal Ski Erg/Assault Bike