G WOD – WEDNESDAY 29.12.21 – ”YOU AND YOUR MAX” G WOD – WEDNESDAY 29.12.21 – ”YOU AND YOUR MAX”
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Palestra Guidonia

Home / Posts Tagged "Palestra Guidonia"

Tag: Palestra Guidonia

G WOD – WEDNESDAY 29.12.21 – ”YOU AND YOUR MAX”

WARM UP
MOBILITY & WARM UP

On a 5:00 clock:
5 kip swings
5 jumping ring dips or push-ups
5-calorie, row, bike, ski, or 10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 kipping ring dips
5 squats + jump for height

MOBILITY & SKILLS
Toes To Bar – Ring Dips

CONDITIONING
“YOU AND YOUR MAX”

3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump

For time:
2,000/1,600-m row

INTERMEDIATE

3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

Read More
W WOD – THURSDAY 16.09.21 – “ FRONT SQUAT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
FRONT SQUAT

CONDITIONING

“FRONT SQUAT”


2-2-2-2-2-10-10
*Go every 3 minutes
*Build in load

Read More
WG WOD – TUESDAY 09.09.21 – “MULTIPLE”

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

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

SKILLS
Over Head Squat – C2B

CONDITIONING
“MULTIPLE”

15 Min AMRAP:
2 OH Squat #52.5/35
4 C2B Pull-ups
8 Burpee Box Jumps #60/50

Read More
GM WOD – THURSDAY 02.08.21 –“EXTRA EFFORT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
PULL UPS – RING DEEP

CONDITIONING
“EXTRA EFFORT”

Max Set Strict Pull-ups
Max Set Ring Dips
Row 1km for time
*Rest 5 minutes between
each effort

Read More
W WOW – TUESDAY – 31.08.21 – “D.B.”

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 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
2 RNDS: Increse weight every round
5 DB Push Press
5 DB Goblet Box Step-ups
1′ Rest

CONDITIONING

“D.B.”

12 Min AMRAP:
10 DB Push Press #22.5-15
10 DB Goblet Box Step-ups #22.5-15 #60-50

Read More
M WOD – WEDNESDAY 25.08.21 – “INTERVAL RUN”

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

Running Warm Up

CONDITIONING
“INTERVAL RUN“

Each interval for time:
Run 800m
Run 800m
Run 400m
Run 400m
Run 200m
Run 200m
*Rest 2 min between
each interval

Read More
W WOW – TUESDAY – 24.08.21 – “OVER HEAD SQUAT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“OVER HEAD SQUAT ”

Every 3 min for 21 min:
3 Overhead Squat, pick
load
*Build in load

Read More
GM WOD – THANKS GOD IT’S FRIDAY 20.08.21 – “BUUUURP…”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
Wall Walk

CONDITIONING
“BUUUURP…”

20 min AMRAP:
500m Row
5 Wall Walks

Read More
WG WOW – TUESDAY 17.08.21 – “FGB STYLE”

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Chest To Bar

CONDITIONING

“FGB STYLE”

5 Rounds, FGB Style/1
Min Per Station of:
DB Snatch #22.5-15
Burpees
DB Goblet Squat #22.5-15
C2B Pull-ups
Rest 1 min

Read More
W WOD – THANKS GOD IT’S FRIDAY 13.08.21 – “BIG SURPRISE”

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

Running Warm Up – Pose Running

CONDITIONING
“BIG SURPISE“

2 ROUNDS 5 min Rest
1000 mt Row
800 mt Run
25 burpees

Score is the more slowest

Read More

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