#IORESTOACASA WOD – WEDNESDAY 25.03.20 -“HO HOIST” #IORESTOACASA WOD – WEDNESDAY 25.03.20 -“HO HOIST”
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Palestra Funzionale

Home / Posts Tagged "Palestra Funzionale"

Tag: Palestra Funzionale

#IORESTOACASA WOD – WEDNESDAY 25.03.20 -“HO HOIST”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 Sit Ups

CONDITIONING

“HO HOIST”
AMRAP 15 Minutes
Max Unbroken Strict Handstand Push Ups*; Every Stop:
20 Air Squats
10 Object Elevated Split Squats x Side
score is number of Strict HSPU

*SUB HSPU: Pike Push Ups – Knee Elevated – No Kipping


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GW WOD – TUESDAY 24.09.19 – “18.0”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Strict Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB

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WM WOD -THANKS GOD IT’S FRIDAY 13.09.19 – “CRAZY BALL”

MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Medicine Ball Squats 
6 Walkouts 

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

10 Wallballs 
10 Double Unders
10 Wallball

CONDITIONING

“Crazy Ball”

For Time:
10 Wallballs , 50 Double Unders
20 Wallballs , 40 Double Unders
30 Wallballs, 30 Double Unders
40 Wallballs, 20 Double Unders
50 Wallballs, 10 Double Unders

Wall Ball #9/6

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G WOD – THURSDAY 12.09.19 – “G – 21”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions 
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“G – 21 ”
21 – 15 – 9
Strict Pull Ups
Strict Handstand Push Ups
Time Cap 15′

BEGINNER & INTERMEDIATE

Strict Pull-ups:
Banded Strict Pull-ups 
Ring Rows

Strict Handstand Push-ups:
Strict Handstand Push-ups with Feet on Box 
Double Dumbbell Strict Press

Scaled Reps to:

Option 1: 15-12-9
Option 2: 12-9-6

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MGW WOD – WEDNESDAY 11.09.19 “Freshwater Fish”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Kb Russian Swing
Station 4 – 5 Scap Retractions + 3 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm up

2 Rounds Not For Time

200 Meter Run

Directly Into..

2 Rounds:
3 Hang Power Cleans
4 Pushups
5 Air Squats

CONDITIONING

” Freshwater Fish “

For Time: 
800 mt Run

Directly Into…

10 Rounds: 
3 Hang Power Cleans #61/43
6 Push-ups
9 Air Squats

Azadeh Boroumand, South Central
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WGM WOW – SATURDAY 07.09.19 – TRAIN WITH A COACH “BETTER TO DIE”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds:

30 Seconds Spiderman + Reach 
30 Seconds Inchworms 
30 Seconds Right Arm Waiter Deadlift (LIght Weight)
30 Seconds Left Arm Waiter Deadlift (Light Weight)

2 Rounds of Barbell Warmup
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Deadlift

100 Meter Run 
5 Deadlifts (Workout Weight) 
5 Box Jump Overs 
5 Toes to Bar

CONDITIONING

“BETTER TO DIE”

Buy-In: 1 Mile Run

21-15-9:
Deadlifts #92/65
Facing the Bar Burpees
Toes to Bar

Cash-Out: 1 Mile Run

SUBSTITUTIONS

Run

2000/1600 Meter Row  
160/115 Calorie Schwinn Bike 
3200 Meter Bike Erg

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MG WOD -THANKS GOD IT’S FRIDAY 06.09.19 -“CONCRETE COLUMNS”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

2 Rounds: 
100 Meter Run 
5 Calorie Row
3 Box Jumps

CONDITIONING

“CONCRETE COLUMNS”

On the 5:00 x 4 Rounds:
400 Meter Run
21/15 Calorie Row
12 Box Jumps #60/50

Your score today is the slowest of the 4 rounds

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W WOD – THURSDAY 05.09.19 – “FRONT SQUAT”

MOBILITY & WARM UP

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

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

HEAVY FRONT SQUAT*

Take 10 minute to find 1 set of 5 reps of Front Squat

Then:

On the 2 minutes x 7 rounds Front Squat 5 – 5 – 3 – 3 – 2 – 1 – 1

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G WOD – MONDAY 02.09.19 – ”CANDY”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions 
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP

BACK TO SCHOOL: Air Squats, Push Ups, Kipping

CONDITIONING

“CANDY”

5 Rounds:
20 Pull Ups
40 Push Ups 
60 Air Squats

BEGINNER OPTION

4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats

Time cap 20′

Read More
M WOD – THURSDAY 29.08.19 – “CRAZY RACE”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
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 – Double Unders

CONDITIONING

“CRAZY RACE”*

On the 5:00 x 5:
200 mt Run 
40/30 Calorie Row
20 Double Unders

Time remaining in each 5:00 window after completion is rest. Record all five rounds to the tracker below, with the score for the day being our *slowest* round. *compare to 03.06.19

Read More

Articoli recenti

  • MG WOD – SATURDAY 06.03.21 – “HIGH BPM”
  • WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”
  • WMG WOD –THURSDAY 05.03.21 – “STONKS”
  • GW WOD – WEDNESDAY 03.03.21 –”OPEN 17.1”
  • MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –

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